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Looking for cover model abs before beach season?
Rusty Joiner is a seasoned fitness cover model. His face and physique have graced more than a dozen covers of Men’s Health & Men’s Fitness magazines.
More than just a cover dude, Rusty has spent the majority of his adult life consumed with the fitness industry.
After 20+ years of fitness discipline, knowledge and success, Rusty decided to create a program that would help men optimize their health at any age.
As a Continuing Education Provider (CEP) for NASM, AFFA, and NFPT, Rusty’s own fitness program — Mastering Men’s Health at 40 & Beyond (MMH) — has become the training guide for many fitness professionals.
Here is Rusty demonstrating the 5 most effective ab exercises that have helped him maintain his cover model physique. The fitness expert promises that these ab exercises will set those hard-to-reach lower abs on fire.
Core Floor V-Ups
via Dunn Pellier Media
Description: lying on your back, extend legs out straight and your arms straight overhead. Use your abs to initiate the movement and lift your toes and fingertips to raise up, creating a v-shape with your body. Be sure to get your lower back off the floor. Return to starting position.
Recommended reps: repeat until failure. Begin by aiming for 5 reps to start, then work your way up to 10, 20, 30…etc
Recommended Sets: 3
Core Floor Shotguns
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Description: Legs out straight and your arms straight overhead. Use your abs to initiate and lift your toes and fingertips to crunch up with your knees bent. Be sure to get your lower back off the floor. Then return to the starting position.
Recommended reps: Repeat until failure. Begin by aiming for 5 reps to start, then work your way up to 10, 20, 30…etc
Recommended Sets: 3
Roman Chair Knee Lifts
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Description: Begin with legs down straight and elbows resting on the pads. Use your abs to initiate and lift your knees slowly to a crunch and slowly lower legs back down. Be sure to keep your lower back flat to the pad.
Recommended Reps: Repeat until failure. Begin by aiming for 5 reps to start, then work your way up to 10, 20, 30…etc
For more of a challenge: Use a dumbbell at your feet for added resistance.
Recommended Sets: 3
Decline Bench Crunch
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Description: From the bottom position extend our arms straight above your head reaching for the ceiling. Use your abs to initiate and lift your torso up and reach high, then lower back down slowly. Be sure to get your lower back off the bench when you reach and lift up.
Recommended Reps: Repeat until failure. Begin by aiming for 5 reps to start, then work your way up to 10, 20, 30…etc. Add a small weight to your hands for an added resistance.
Recommended Sets: 3
Ab Bench Medicine Ball
Description: Start at the top of the ab bench (decline bench) and slowly lower with the medicine ball extending to one side aiming to touch the floor. Pause at the bottom, then use your abs to initiate lifting back up to a crunch. Alternate sides. Be sure to get your lower back off the bench when crunching up.
Recommended Reps: Repeat until failure. Begin by aiming for 5 reps to start, then work your way up to 10, 20, 30…etc. Increase the weight of the ball with increased rep count.
Recommended Sets: 3
To find out more about Rusty’s ab routines, visit his website, Instagram, or purchase his book on Amazon.
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Chris Illuminati is a 5-time published author and recovering a**hole who writes about success, fitness, parenting and occasionally pro wrestling. Reach out to him on Instagram & Twitter.