The six-pack solution: unleash your abs in 12 minutes

Men's Fitness, March, 2004 by Ian King

NO NEED TO vomit the next time you take a fist to the gut, because part three of this six-part series is designed to strengthen your entire midsection.

Perform this workout every other day, three days per week. Do one or two sets of 10-15 repetitions of each exercise, in the order shown. Complete all sets of each exercise, resting one or two minutes between each, before moving on to the next.

1. Knee-up

>> Lie on the floor with your hips and knees bent 90 degrees, and press your lower back into the floor.

>> Keep your knees bent 90 degrees and lift them to your chest. Pause for one second.

>> Take two seconds to lower and straighten your legs until they're almost parallel with your body. (Continue to press your lower back into the floor.)

2. Weighted Curl-up

>> Lie on the floor with your feet flat and your knees bent 90 degrees, and hold a weight plate across your chest.

>> Lift your torso to a sitting position as fast as possible, without allowing your feet to raise off the floor.

>> Take two seconds to lower your body back to the starting position.

3. Side Raise

>> Lie on your back with your knees together and bent 90 degrees. Without moving your upper body, roll your knees to one side so that side is touching the floor. Place your fingers slightly behind your forehead so they form a straight line with each other.

>> Raise your torso as high as you can. Pause for one second, then take two seconds to lower your upper body back to the starting position.

Ian King, C.S.C.S., is the author of Book of Muscle and Get Buffed, available at getbuffed.net. (For more information about this workout, go to mensfitness.com.)