ABS in depth: use this six-part series by Australian strength coach Ian King to build the ultimate six-pack

Men's Fitness, May, 2004 by Matt Coppa

Picture the legs of a sprinter, then think about those of a marathoner. It's power versus endurance, and the comparison helps explain why speed training will help you develop massive abs. Toward that end, part five of this series focuses on performing each movement as fast as possible, which forces even the hardest-to-work muscle fibers to contract maximally, resulting in bigger, more powerful abs.

Perform this workout 2-3 times a week, resting at least a day between each workout. Do the exercises as straight sets, completing all sets of each one before moving on to the next.

Medicine-Ball Leg Drops

Lie on the floor on your back and squeeze a light medicine ball between your ankles (a basketball will work. too). Keep your legs straight and hold them directly above your hips [1]. Allow your legs to drop straight down (don't bend them) as far as possible without touching the floor [2]. (It should feel like you're "throwing on the brakes.")

In the same motion, return your legs to the starting position as fast as possible. That's one rep. Do two sets of 10-20 reps, resting two minutes between sets.

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Maximum Speed Curl-ups

Lie on the floor on your back. with your knees bent 90 degrees and your feet flat [1]. With your arms straight and parallel to the floor, quickly sit up by contracting your abs and raising your torso until you are almost sitting upright [2]. Without pausing, quickly return to the starting position and repeat. If that's too easy, perform the move with your hands on your opposite elbow (hard), your hands on your opposite shoulder (harder), or your hands touching the sides of your head with your elbows pulled back to form a straight line (hardest). Do two sets of 10-20 reps, resting two minutes between sets.

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Modified V-Sit

Lie on the floor on your back, with your legs straight and about an inch off the floor. Hold your arms at your sides, slightly elevated and parallel to the floor [1]. In one movement, quickly lift your torso into an upright position as you pull your knees to your chest [2]. Lower your body back to the starting position and repeat. Do two sets of 10-20 rope, resting two minutes between sets.

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