ABS LIKE JUAN
by Alexander Bont
The information in
this article is copyright © 2002,
Bont International Pty Ltd. No unauthorised reproduction in whole or part is allowed
without the written authorisation of Bont Skates. First Published
4/10/02
Nice
looking abs are something that almost everyone wants. There are hundreds of TV
commercials out there trying to sell you their latest machine, but where can
you find out how to build nice abs from someone who is not trying to sell you
something? While I was at the World Champs in Belgium I caught a glimpse of
Juan's abs and they were damn impressive. Juan is an inline skating coach in
Colombia, and the masseuse of the Australian national team. I asked Juan for the
programme he does, and he let me take some pictures of his routine. The thing
I like about the programme is that because it is broken down into many small
parts you can do 300 crunches without it being too boring. Juan does his
abdominal work out 6 days per week, 15 minutes per day.
Each time you do the work out, rotate the order
of the steps
Step 1
Step 1
has 5 parts. Do Parts 1 - 5, 10 reps of each without rest. Then without taking
a break, reverse the order and do them all again.
All 5
parts of step 1 are done lying back to the ground with your knees bent.
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Step 1a
Start with your head on the floor. Hands
together do 10 crunches |
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Step 1b
Same thing with arms
folded across your body. 10 Reps. |
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Step 1c
Hands on Temple.10 Reps.
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Step 1d
Arms behind head. 10 Reps.
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Step 1e
Arms above head. 10 Reps.
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So the first part is like this:
1a-1b-1c-1d-1e-1d-1c-1b-1a all 10 reps, all without rest.
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Step 2
Without resting from step 1, start step 2.
Lift your knees in the air. At the same time that you lift your head, pull
your knees towards your head. As you put your head back down, push your
legs away from your head. Your feet should stay parallel with the ground
at all times. 20 Reps. |
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Step 3
With straight legs, lift
your legs from the ground to a vertical position. Make sure you don't
touch the ground on the way back down. 20 Reps.
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Step 4
Do 10 crunches with your hands behind your
head like in step 1d. For every 10 crunches, do 1 full sit up. 4 sets.
At this stage there
have been no rests throughout the whole programme. |
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Step 5
Flip onto your side and
do 20 side crunches on each side.
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Step 6
Lie flat on the ground. Lift your hands and
feet up until they touch each other. 10 Reps.
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Now take a 2 minute rest. |
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Step 7
This is the same as step
3, just 1 leg at a time. 10 Reps per leg.
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Step 8
Crunches on alternate
sides. Right side, left side... 20 Reps
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Step 9
Left leg over right, then
right over left. 20 Reps.
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Step 10
Cross your legs over.
Then touch your elbow to your knee. 20 on one side then change sides.
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Step 11
Raise one leg, and with
the opposite hand, touch your toes. 10 on each side.
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Take a rest. Now do one more
set combining the exercises you are the weakest at. Total workout time should be
15 minutes. Keep this up, and you can have abs like Juan!
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