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IFBB Pro and USN Athlete Ryan Terry came down to the M&S Headquarters to share his core training secrets.
To achieve a 3D, blocky effect in his abs, Ryan trains his core just like any other muscle. That means he hits abs twice per week with at least 4 rest days between sessions. Along with proper nutrition, ample rest gives his abs time to repair and grow.
Check out which three exercises Ryan uses to shape his famously chiseled midsection.
Ryan likes starting out with this challenging core exercise that targets the entire midsection. By doing hanging leg raises first, you can focus your energy on engaging your core and not swinging your legs.
Although this works the obliques, upper, and lower abdominals, it’s best for getting a deep cut and nice V shape at the bottom of the midsection.
Try 3 sets to failure (or about 15-18 reps per set). Remember, the main goal is to avoid swinging the legs. You can focus on maintaining perfectly straight legs at a later date.
Next up are weighted crunches to blast your core. Make sure you contract your muscles throughout each rep.
For maximum results, don’t let your shoulders, arms, or back come into play to lighten the load on your abs.
Try 8-10 reps per set and focus on increasing the weight each set.
Finish up your core workout with cable woodchops.
These work well at the end of your session because they’re not about heavy weight. Your goal isn’t to build a thick waist, it’s to fully engage your core.
15-18 reps per side will add definition to your obliques.
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