3-step abs - rotation exercises

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Lower body Russian twist

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Sets: 3  Reps: 8 each side  
It’s harder to target your lower abs than your upper abs but this move manages it, while taxing your side abs using resistance created by your legs.

  • Keep your feet off the floor for the whole set.
  • Lower your legs under control.

Weighted gym ball crunch


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Sets: 3  Reps: 10
The additional weight will place fatigue in your abs through their whole range of motion to build a balanced six-pack.

  • Allow your abs to extend fully before crunching up.
  • Curl your body around the weight.

Gym ball Russian twist


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Sets: 3 Reps: 10
Shifting the emphasis to this rotational movement will help you build powerful obliques (side abs).

  • Raise your hips and keep your arms straight.
  • Only allow your upper back and shoulders to rest on the ball.

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.