Muscle and Fitness Ab Photo Shoot Workout
Date: July 9th, 2008
by: Brian Wiefering
As I sit hear at the corner Starbucks across from my
hotel in Burbank, California, I realize that I just had
the ab workout of my life. My abs feel like jell-o. In
fact, I have zero muscle control over them, and by
mid day tomorrow as I try and get comfortable on
that long 4 hour flight home, they will be so sore that
I'll know only then how great of a workout I got
today! And no, it really wasn't your traditional ab
workout with lots of sets and reps. Instead, it was
what I do every time I am the model (who gets
tortured) for a specific body part. But I've never
realized that these were valuable workouts to write
about and share with others! I guess it's this iced
coffee that has got me thinking out of the box a little!
We did about 7-8 different ab exercises. But
instead of doing all the reps and sets we so often
do, it was more of "Brian, hold the 'up' position for
one more round of film". "Ok, squeeze, hold it,
Date: July 9th, 2008
by: Brian Wiefering
As I sit hear at the corner Starbucks across from my
hotel in Burbank, California, I realize that I just had
the ab workout of my life. My abs feel like jell-o. In
fact, I have zero muscle control over them, and by
mid day tomorrow as I try and get comfortable on
that long 4 hour flight home, they will be so sore that
I'll know only then how great of a workout I got
today! And no, it really wasn't your traditional ab
workout with lots of sets and reps. Instead, it was
what I do every time I am the model (who gets
tortured) for a specific body part. But I've never
realized that these were valuable workouts to write
about and share with others! I guess it's this iced
coffee that has got me thinking out of the box a little!
We did about 7-8 different ab exercises. But
instead of doing all the reps and sets we so often
do, it was more of "Brian, hold the 'up' position for
one more round of film". "Ok, squeeze, hold it,
great, c'mon hold it, almost done, squeeze it, blow out the air, great, good job. Ok, you can
rest now". "Now we are going to do the middle position of that same exercise and then we'll get
to the beginning position. Ready? Actually, let me adjust the lighting better and lets get that
start position for one more round of film..."
Get the picture? Ok, so let me try and put this into some type of written fashion that you can
try for yourself.
Decline Crunch:
1. Laying on decline position, slightly lift shoulders off bench while squeezing abs for 1 full
minute (imagine camera on you for one minute--keep them tight!).
Note: Rest for one minute and do this three more time.
2. Now move to the middle position. This is the hardest. Try and hold it for 30 seconds for
three more sets.
3. Now move to the position where you are fully sitting up on the decline bench and
contracting your abs as hard as you can. Don't rest by just sitting up. You must squeeze hard
and contract for this to work (again, imagine someone taking pics and looking to see those abs
working). Squeeze for 4 sets of 1 minute each set.
Decline Crunch with weight:
Note: Do the above, but this time hold a 10 lb plate on your chest. Do everything the same,
but cut your time in half on each set. Squeeze!
Plank:
Hold a traditional plank for 4 sets of one minute each (or as long as possible). Rest about 3-4
minutes between sets.
Plank while rolling back and forth:
1. Hold the plank position and roll forward on your forearms. Roll forward as far as
possible(your shoulders will be over your fists. Squeeze those abs hard. Hold it for 1 minute.
Now, Roll all the way back on your forearms (your shoulders will now be over your elbows).
Again, squeeze and contract for one minute.
Note: Do three sets of Each position for one minute each set. Rest about one minute
between each set.
Decline Bench Dumbbell Twist:
1. Sitting up on the Decline bench, hold a 10 to 25 lb dumbbell. Hold it straight out, with arms
totally straight. Now twist your body all the way to the left. Your body, arms and dumbbell all
should be pointing to your left. HOLD IT now for 30 seconds. HOLD IT!
Note: Do three sets of Each position for 30 seconds each set. Rest about one minute
between each set.
Knees to chest:
1. Lay on your back. Lift legs 2 inches off ground. Lift your shoulders so you are into a slight
crunch position. Squeeze your abs. Camera is on them! Hold it. Thirty seconds.
2. Now bring your knees all the way up with your glutes (rear end) slightly off the ground.
Crunch up. Imagine trying to have your shoulders touch your knees. Squeeze it. Hold it for
thirty seconds.
Note: Hold each position for thirty seconds each and do 3 sets each position. Rest about
one minute between each position.
rest now". "Now we are going to do the middle position of that same exercise and then we'll get
to the beginning position. Ready? Actually, let me adjust the lighting better and lets get that
start position for one more round of film..."
Get the picture? Ok, so let me try and put this into some type of written fashion that you can
try for yourself.
Decline Crunch:
1. Laying on decline position, slightly lift shoulders off bench while squeezing abs for 1 full
minute (imagine camera on you for one minute--keep them tight!).
Note: Rest for one minute and do this three more time.
2. Now move to the middle position. This is the hardest. Try and hold it for 30 seconds for
three more sets.
3. Now move to the position where you are fully sitting up on the decline bench and
contracting your abs as hard as you can. Don't rest by just sitting up. You must squeeze hard
and contract for this to work (again, imagine someone taking pics and looking to see those abs
working). Squeeze for 4 sets of 1 minute each set.
Decline Crunch with weight:
Note: Do the above, but this time hold a 10 lb plate on your chest. Do everything the same,
but cut your time in half on each set. Squeeze!
Plank:
Hold a traditional plank for 4 sets of one minute each (or as long as possible). Rest about 3-4
minutes between sets.
Plank while rolling back and forth:
1. Hold the plank position and roll forward on your forearms. Roll forward as far as
possible(your shoulders will be over your fists. Squeeze those abs hard. Hold it for 1 minute.
Now, Roll all the way back on your forearms (your shoulders will now be over your elbows).
Again, squeeze and contract for one minute.
Note: Do three sets of Each position for one minute each set. Rest about one minute
between each set.
Decline Bench Dumbbell Twist:
1. Sitting up on the Decline bench, hold a 10 to 25 lb dumbbell. Hold it straight out, with arms
totally straight. Now twist your body all the way to the left. Your body, arms and dumbbell all
should be pointing to your left. HOLD IT now for 30 seconds. HOLD IT!
Note: Do three sets of Each position for 30 seconds each set. Rest about one minute
between each set.
Knees to chest:
1. Lay on your back. Lift legs 2 inches off ground. Lift your shoulders so you are into a slight
crunch position. Squeeze your abs. Camera is on them! Hold it. Thirty seconds.
2. Now bring your knees all the way up with your glutes (rear end) slightly off the ground.
Crunch up. Imagine trying to have your shoulders touch your knees. Squeeze it. Hold it for
thirty seconds.
Note: Hold each position for thirty seconds each and do 3 sets each position. Rest about
one minute between each position.
