BY EBENEZER SAMUEL, CSCS
If you want to build strong six-pack abs, it’s about more than training your abs. The path to a aesthetic core has long started with training your legs.
Honestly, this is what I wish I’d known when I started going to the gym. Superheroic core muscle was my goal, and I spent plenty of time doing crunches and planks and gym ab machines. But what I truly needed to do was gain mastery over working out my legs – which I could do with a simple set of dumbbells.
Why? Because training legs hits three notes that are key to ripped abs. First off, your leg workout has you pushing heavy weight, which leads to serious calorie burn. And all those heavy leg moves challenge your core to stabilize, training abs, lower back muscles, and obliques in real-world ways. Finally, by moving heavy loads, you’re sending signals to your entire body to grow muscle.
So never ever skip training legs. And if you need somewhere to start, attack this leg workout two days a week (mix in upper-body and dedicated arms and abs sessions on other days).
PAUSED DUMBBELL FRONT SQUAT
This one smokes your core, forcing abs and lower back extensors to work overtime to keep your torso upright as you squat up and down. You’d think your lower back extensors were doing all the work, but your abs face a unique challenge: They must contract – but not quite fully – while still allowing your spine to extend. That’s underrated abdominal control. Do 3 sets of 8 to 10 reps and go heavy!
TWO-STEP ROMANIAN DEADLIFT
Max out your SMRTFT dumbbells on this one. On any deadlift, your entire core braces. And, no matter how big your bench press or squat may be, this will always be your strongest lift. That’s major calorie burn. The two-step element in this variation also bulletproofs your lower back. Do 3 sets of 8 to 10 reps.
OFFSET HOLD BULGARIAN SPLIT SQUAT
Unilateral exercises blast your abs in underrated ways. This one challenges your obliques to keep your shoulders and hips square, since you’re only holding a load on one side. Meanwhile, you’re blasting glutes and quads on every rep. Keep the reps higher on this one, pushing for 3 sets of 12 to 15 reps per side.
