Patriot Health Digest
Abs work could seem like one thing that could be easy to do at home. But just a small amount of crunching, crunching and planking won’t create the deep-core strength that has helped Jason Statham in his career as an action star. Statham’s incredible physique is achievable even for people who don’t have hours to workout.
Statham’s training – created by his trainer Logan Hood – uses a smart combination of isometric holds to activate your core and functional movements to melt calories. Both can be used to build an awe-inspiring six pack with minimal effort.
Hold Steady for Statham’s Six-Pack
With a set of bodyweight moves and static holds, you can build strength and increase your heart rate. It’s your first step to amazing abs.
(Day 1) The Farmer’s Walk
4 sets of 30 seconds, 10 seconds rest
Use a pair of pretty heavy dumbbells. Bring your shoulder blades back and down and rotate your pelvis forward to workout your core. Move forward and walk in a straight line for 15 seconds.
(Day 1) L-Sit on Parallettes
4 sets of 30 seconds, 10 seconds rest
Parallettes are a great exercise, but if you don’t have the equipment, you can instead set up two chairs just a little wider apart than your shoulders. Take your weight with your arms, bring your knees up to your chest, then stretch your feet. Hold for 30 seconds then relax.
(Day 1) Bodyweight Squat Hold
4 sets of 30 seconds, 10 seconds rest
Stand with your hands behind your head. Squat, but not fully. Lower until your thighs are level with the ground. As your legs burn, activate your core to help you.
(Day 2) Bear Crawl
8 sets of 15 minutes, no rest
Drop onto the ground with your hands like a dog (or bear), then engage your core and lift your knees an inch off the floor. Crawl straight. Keep your pace slow and steady, ensuring your back stays flat.
(Day 2) Crab Walk
8 sets of 15 minutes, 30 seconds rest
Flip over and face the ceiling. Keep your feet under your knees and tense your butt muscles as you crawl backward while maintaining your hips parallel to your body. Retrace your bear walk steps, rest and then switch back to the bear crawl.
