Quick 7-Minute Static Hold Workout For Six Pack Abs (No Reps!)

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What's going on, SixPackAbs.com? Your nutrition expert - Thomas DeLauer - is here in the gym today to talk about another way to train your abs.

You see, as many of you may already know when it comes to my Science Based Six Pack program, I'm all about time under tension training for effectively training and building muscle while burning body fat. I'm going to be breaking down a few key exercises that utilize time under tension training to train, sculpt, and define your abs.

Let me break a few concepts down for you

0:17 - Time under tension refers to how long a muscle is under stress during a workout or set.

0:52 - Static hold workouts involve holding a position or weight for several seconds

Time to workout:

1:17 - Exercise #1: Planks
Keep your elbows in! Remember to avoid pushing your elbows out.
Don't lean back - lean forward instead.
Begin by holding this position for 30-second intervals, then work your way up to holding the plank for 1.5 minutes.

2:20 - Exercise #2: Side Planks
On one side, do hold the position for 30 seconds and, again, work your way up to holding for 1.5 minutes, then switch to the other side.

2:57 - Exercise #3: Hollow Rock
Keep your feet just a few inches off the ground with your arms bent making an extended "L" shape.
Don't flex your hip flexors forward!
Execute this hold the position for 30 seconds and, again, work your way up to holding for 1.5 minutes.

*Note* - 4:35 - Don't exceed the 1.5 minute/90-second interval mark on any one of the holds, since it's really just going to burn you down from being able to execute the workout effectively.

4:50 - Exercise #4: Bench Incline Hollow Rock
Squeeze your glutes together like you're trying to hold a pencil in between your buttcheeks.
Execute this hold the position for 30 seconds and, again, work your way up to holding for 1.5 minutes.

6:04 - Exercise #5: Reverse Static Hold
We'll do this today with a good old fashion yoga pose stretch briefly - no more than 15 seconds is needed before going back into the circuit.

Now, the workout circuit consists of all 5 movements done a total of 3 times.

There you have it, guys - some time under tension training for your abs that literally has nothing to do with any number of reps to complete.

As always, keep it locked in here on SixPackAbs.com and remeber to: Like, Share, & Subscribe.

See You Next Time,
Thomas

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