Wednesday, December 13, 2017
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Timeless Abs

6-Pack Training with Magnum Kaulius

By Editors
Photos by Dave Laus

 

It’s not every day you get the opportunity to sit down with the likes of Markus Kaulius. A highly successful entrepreneur, ripped body builder, family man, and spiritual adherent: there’s not a single base this guy hasn’t covered. How’s he do it? That’s what we wanted to know . . .

Kaulius is one of the most financially successful, and at the same time, humble, entrepreneurs you could hope to meet. Most of us know that nothing less than immeasurable hardwork, discipline, and devotion will take a business venture to the level that Kaulius has brought his own brand. But he sidesteps the credibility, stating, “I know my role in this, and it is much smaller than you might think. I just work at the company and watch God do all the selling and growth. If I, even for a moment, think I have anything to do with it, it could very easily crumble.”

Check out his Kick-Abs Work Out:

I love challenging my abs. The “same old” movements and exercises don’t interest me. I love adding weights, attempting unique movements and just trying crazy crap others wouldn’t think of. I throw weights on my back for planks to add a new challenge to the timeless exercise. I have found that the secret to awesome abs is consistency, working in different planes of motion, and adding weights to your abdominal work.
Here are a handful of exercises that put these principles into action. Incorporate a few of these exercises into your next workout to really kick your abs into action.

 

Bench Leg Lifts

Exercise:

Lie back on a flat bench and hold on to the top of it behind your head with hands. From a straight leg starting position, move slowly and focus on engaging your lower abs and pulling your belly button in hard to your spine throughout the movement. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor.

 

Advanced move:

Lift your legs past the 90-degress point with your lower back also lifting off the bench, exhale as you perform this portion of the movement and hold the contraction at the top for a few second before returning to start position.

 

Dumbbell sit-up

Description:

Lie on your back with your legs bent and feet flat on the bench. Holding the dumbbell above your chest and close to the chin. Keeping your neck neutral, roll your upper back off the bench towards you knees while exhaling and contraction your abs.

 

ProTip:

Initiate the Sit Up at the head, then roll your spine up segmentally into a Sit Up

 

Plank

Description:

Assume a standard push-up position and instead of resting your weight on your hands, place your elbows and forearms flat on the floor. Begin exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breathe deeply throughout.

 

Bonus move:

Add Weight
You’ll need a partner for this one- If you are looking to up the intensity of your plank try adding some weight. Use caution as you need to ensure that you keep your back straight to balance the weight. The weight should be in the middle of your back, not on your upper back or on your lower back. Hold for as long as you can and release down slowly to allow your partner to remove weight.

 

Side Plank Variations

Description:

Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body. Stack your feet together and place your top hand on your hip. Drive your hips up to form a straight line with your body from head to toe. Tighten your abs, glutes and quads.

 

Bonus move:

Raise your top leg into the air as far as range of motion allows. Hold this position for a few seconds. Repeat on your opposite side.

 

Bonus move:

Raise your arm up. In raising the arm, you bring it away from your centre of gravity making it more difficult.

 

Hanging Leg Raise

Description:

Grasp and hang from high bar with slightly wider than shoulder width overhand grip. With knees straight, raise legs by flexing hips until hips are completely flexed or knees are well above hips. Return until hips are extended downward. Repeat.

 

Pro tip:

My favorite tip to offer on the hanging raise is this: add a Kegel squeeze to this exercise to really kill the lower abs. Yes men, I am talking to you as well. You know the muscle you use to stop peeing? Squeeze that first, and then start those leg lifts. Kegel Leg Lifts – yes they work!

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Muscle Memory Muscle Memory Magazine is a bi-monthly publication aimed at active men and women who are highly motivated in their quest to improve their fitness, health and lifestyle.Catering to the Lean, Extreme, & Everything In Between!

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