Abs in depth: use this six-part series by Australian strength coach Ian King, C.S.C.S., to build the ultimate six-pack

Men's Fitness, June-July, 2004 by Ian King

In the gym, as in the bedroom, stamina makes all the difference. That's why the final installment of this six-part series works your abs with high repetitions to build "strength endurance"--the ability to use the strength you built in the previous workouts to add even more muscle size. This allows you to work your abs harder than ever, and your bedmate will like the results.

Do this workout 2-3 times a week. Perform the exercises as a circuit, completing one set of each exercise after another without resting. Perform 2-3 circuits, resting 2-3 minutes between each.

Straight-Leg Wrist-to-Knee Curl-up

Lie on the floor on your back with your legs straight out and fingers touching the sides of your forehead, your elbows pointing out at 45 degrees [1].

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Simultaneously raise and twist your torso to the left as you pull your left knee in until it touches your right wrist [2]. (Don't change the position of your hands or elbows.)

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Without pausing, return to the starting position. That's one rep. Repeat to the opposite side [3]. Perform 20-50 reps per circuit.

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Barbell Roll-outs

Load a barbell with 10- pound plates on each side and affix collars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Your shoulders should start over the barbell, and your hips over your knees [1].

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Slowly roll the bar forward, extending your body as far as you can [2]. Keep your abs pulled in tight and your body in a straight line from your shoulders to your hips. (If your hips start to sag, you've gone too far.) Without pausing, use your abdominal muscles to pull the bar back to the starting position. Perform 15-30 reps per circuit.

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Swiss-Ball Body Hold

Place a bench and a Swiss hall about three feet apart. Get into a modified push-up position by placing your toes on the bench and your elbows on the Swiss ball. Your body should form a straight line from your shoulders to your ankles. Roll the ball forward as far as possible without allowing your lower back or hips to sag [1]. Hold for 30 seconds to two minutes.

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Ian King is the author of The Book of Muscle and Get Buffed (available at getbuffed.net).