Last month, Beast athlete and IFBB Physique Pro Brandon Hendrickson visited the Muscle & Strength HQ.
While here he shared some of his top training and nutrition tips with us.
And as a former Arnold Classic Physique champion, you know we had to get his thoughts on ab training.
In this video, Brandon talks about his favorite ab exercises he performs to help him build his 8 pack.
1. Hanging Leg Raise
The first ab exercise Bandon tells us about is the hanging leg raise. He normally does sets of 15-20 reps of this exercise and rests for 1-2 minutes in between sets.
Brandon likes the hanging leg raise because it allows his core to stretch at the bottom and contract at the top.
But don’t swing! Brandon recommends making sure all of the movement comes from the core and hips as your raise your knees.
2. Windshield Wipers
Next up, Brandon covers his second favorite ab exercise the windshield wiper.
For this exercise, slowly raise your legs around from side to side like a windshield wiper. One rotation equals one rep and Brandon performs about 4-5 sets of 15-20 reps.
Again, rest 1-2 minutes in between sets.
3. Seated Crunch
Brandon’s third exercise he discusses is the seated crunch. Lay perpendicular to the bench, stretch your legs all the way out and squeeze as you contract the knees back to the chest.
This exercise is great to target the lower abs which can help you create a smaller waistline.
4. Rope Crunch
The final exercise Brandon tells us about is the rope crunch. Brandon places the cable at the top of the pulley machine, attaches a rope, gets on his knees, and slowly brings it down to the floor.
Brandon performs 15-20 reps per set on this exercise and rests for 1-2 minutes in between sets.