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Get Ripped Six-Pack Abs at Home With This 15-Minute Beginner's Gymnastic Session
Have you ever seen a gymnast without a six-pack? Exactly. But you don't have to be reeling off ring muscle-ups in order to harness their enviable core definition and control.
This home workout, devised by Scott Britton, founder of Battle Cancer, starts with the L-Sit: holding your legs straight in front of you with your arms locked out, as if in the top position of a dip. More clearance from the floor makes this infinitely easier to achieve, thankfully. Parallettes, like these, are ideal but the seats of two solid chairs or boxes is just as good.
Start with a 10-second hold. After each L-Sit, you've got 15 reps of dips and hand-elevated pushups, to ensure your arms and chest get good pump while you're core takes a break. Add two seconds to the L-sit each round and keep going until you reach 10 rounds in total. The holds will get tough, so if you hit a wall on them, simply aim for the maximum time in the L-Sit each round.
You'll become much stronger in the position after only a couple of sessions, so give yourself a day off and then fit the session in again. With the Olympics pushed back until 2021, you still have plenty of time to make the US gymnastics squad...
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10, 12, 14...seconds
With an overhand grip on the parallettes, boxes of chairs, start with arms and legs straight (A), keep your legs tight together as you lift them off the floor (B). Hold for your target of seconds and remember to keep breathing. Building defined triceps is your just reward for enduring the hold.
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2) Tricep Dip or Close-Grip Pushup
Spin around to sit on the edge of a box, bench or chair, with your legs outstretched. With hands on the surface, support your weight with your arms and shift off the edge (A). Lower your body until you feel a stretch across your chest (B). Push back up hard. Try a count of three down and one back up. Or for a safer, more beginner-friendly move, switch to close-grip pushups.
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3) Elevated Pushup
Now spin around to place your hands on the chair or box, assuming a strong plank position (A). At the same tempo as before, flex at the elbow and lower towards the box until your chest just touches it (B). Power back up until your elbows are locked out. No time to admire the pump yet – finish your reps, then get ready for another L-Sit.