Lots of fitness enthusiasts around the world are trying to build a body similar to their favorite celebrity. None more so than Rocky Balboa himself. If your goal is to learn how to build muscle, the Sylvester Stallone abs workout is something you'll undoubtedly be very interested in.
While a lot of celebrity workout plans leave a lot to be desired and tend to incorporate the latest fitness fad, you probably won't be surprised to hear that this one sticks to the absolute basics. If you can combine this with the principles of a good muscle building diet, however, you will get very far indeed.
Don't let this fool you, though. The workout does stick to the old classic movements but it certainly isn't easy. Naturally, given that you want to train like Rocky you probably weren't looking for something simple.
There are a few exercises today which you'll already be familiar with but those which present a new challenge will be fully explained for you.
* Crunches on the floor.
* Twisting Crunches
* Upright knee raise.
* Torso twists.
* The wheel.
We'll start with the first exercise on today's shortlist, which is the crunch. This is probably the most popular abdominal exercise in existence today but many people unwittingly get the technique wrong, causing themselves to lose many of the benefits. Those with back issues can substitute the floor for an exercise ball if they wish, something which Sly himself now does.
The aim here is to perform three sets of 30 reps. If you can't manage this at first you should start with fifteen and increase the reps as your strength improves. The technique here is very simple. Simply focus your attention on tensing the upper stomach muscles as you reach the peak of each repetition, resulting in a brief pause before returning to the starting position.
Twisting crunches offer a good variation on the standard method and will target the oblique muscles, which run down the side of the six pack. They have the same principles as a regular crunch, but by aiming your elbow at it's opposing knee you will be able to target the small oblique muscles on each side of your stomach.
Upright knee raises are another move which is often performed incorrectly in the gym. Many fitness enthusiasts unknowingly remove the stress from their stomach and place it on the hips by swinging their legs forward. Instead, perform this move with knees bent at 90 degrees and focus on pulling your knees through a contraction of the lower abdominal area, removing momentum from the equation altogether.
Perhaps the most surprising move in today's session is the next exercise, which Sly credits with building his best ever midsection during the mid-to-late 1980's. The torso twist is an often overlooked exercise which targets your obliques. However, by performing this move on a decline bench you will be able to switch the target to your entire core, incorporating every single muscle in your stomach and lower back. This is a great move for building core strength.
Your final exercise is as old as the gym itself. The ab wheel was one of the first pieces of core stability equipment to be developed and it's so effective at it's job that the design hasn't changed very much over the last 50 years.
This move targets your entire midsection and is one of the 'go to exercises' for people looking to build functional fitness. As you roll the wheel out in front of you, focus on contracting your midsection much in the same way you would during a plank exercise. This really challenges every part of your core due to the lack of balance. As you improve you will notice an increase in your range of motion during each rep you perform.
Make no mistakes, the Sylvester Stallone abs workout is every bit as tough as you would expect it to be. However, if your primary goal is to learn how to build muscle with classic, old school moves then this workout definitely has some great benefits to it.
While a lot of celebrity workout plans leave a lot to be desired and tend to incorporate the latest fitness fad, you probably won't be surprised to hear that this one sticks to the absolute basics. If you can combine this with the principles of a good muscle building diet, however, you will get very far indeed.
The importance of diet is just one of the five rules touched upon in the video guide on how to build muscle accompanying today's article.
Don't let this fool you, though. The workout does stick to the old classic movements but it certainly isn't easy. Naturally, given that you want to train like Rocky you probably weren't looking for something simple.
There are a few exercises today which you'll already be familiar with but those which present a new challenge will be fully explained for you.
* Crunches on the floor.
* Twisting Crunches
* Upright knee raise.
* Torso twists.
* The wheel.
We'll start with the first exercise on today's shortlist, which is the crunch. This is probably the most popular abdominal exercise in existence today but many people unwittingly get the technique wrong, causing themselves to lose many of the benefits. Those with back issues can substitute the floor for an exercise ball if they wish, something which Sly himself now does.
The aim here is to perform three sets of 30 reps. If you can't manage this at first you should start with fifteen and increase the reps as your strength improves. The technique here is very simple. Simply focus your attention on tensing the upper stomach muscles as you reach the peak of each repetition, resulting in a brief pause before returning to the starting position.
Twisting crunches offer a good variation on the standard method and will target the oblique muscles, which run down the side of the six pack. They have the same principles as a regular crunch, but by aiming your elbow at it's opposing knee you will be able to target the small oblique muscles on each side of your stomach.
Upright knee raises are another move which is often performed incorrectly in the gym. Many fitness enthusiasts unknowingly remove the stress from their stomach and place it on the hips by swinging their legs forward. Instead, perform this move with knees bent at 90 degrees and focus on pulling your knees through a contraction of the lower abdominal area, removing momentum from the equation altogether.
Perhaps the most surprising move in today's session is the next exercise, which Sly credits with building his best ever midsection during the mid-to-late 1980's. The torso twist is an often overlooked exercise which targets your obliques. However, by performing this move on a decline bench you will be able to switch the target to your entire core, incorporating every single muscle in your stomach and lower back. This is a great move for building core strength.
Your final exercise is as old as the gym itself. The ab wheel was one of the first pieces of core stability equipment to be developed and it's so effective at it's job that the design hasn't changed very much over the last 50 years.
This move targets your entire midsection and is one of the 'go to exercises' for people looking to build functional fitness. As you roll the wheel out in front of you, focus on contracting your midsection much in the same way you would during a plank exercise. This really challenges every part of your core due to the lack of balance. As you improve you will notice an increase in your range of motion during each rep you perform.
Make no mistakes, the Sylvester Stallone abs workout is every bit as tough as you would expect it to be. However, if your primary goal is to learn how to build muscle with classic, old school moves then this workout definitely has some great benefits to it.
About the Author:
Where to go next: Grab the sylvester stallone abs workout right now from top gym coach Russ Howe PTI's website. Discover how to build muscle with the UK's most followed personal trainer right now.
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