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.
Despite the many celebrity workout plans which are keen to introduce the 'next big thing' or or present a new miracle weight loss formula, the ones which stand the test of time are those which focus on the proven basics. This one does just that and if you can combine it with some of the solid principles to a muscle building diet you will see great results.
Despite sticking to the old classic moves, this workout delivers a very intense session. However, if you are trying to copy the style of The Italian Stallion you were probably expecting this much.
While some of the movements today will seem very familiar there are also a few old classics that most fitness enthusiasts have forgotten about so we'll provide you with a guide to each one.
* Floor Crunch.
* Crunches with a twist.
* Upright knee raise.
* Torso twists.
* Ab Wheel Roll-out.
The first stop in today's workout is a regular crunch. The trouble with crunches is most people perform them slightly wrong and put unnecessary stress on their neck by pulling from behind the head. For those who feel back discomfort while doing floor crunches, feel free to use an exercise ball instead. Sly himself made this change during the late nineties.
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.
By adding a twist to the end of each crunch you'll be able to perform the second exercise in Sly's routine. Again, this can be performed on an exercise ball if you wish. This targets the muscles which you'll notice on the outside of your stomach, called the obliques. To further advance this move when you feel ready, try bicycle crunches.
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.
In the gym, Sly has stated on many occasions that if he could only take one core strength exercise with him to desert island it would be the next one. Rotary oblique twists, also known as broomstick twists, are a fantastic move for toning and strengthening your obliques. By performing this move on a decline bench you'll also be able to strengthen your entire core section, including your lower back.
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.
There you have it, folks. The Sylvester Stallone abs workout is a brutal affair but you probably wouldn't want it any other way. After all, if you want to learn how to build muscle the same way The Italian Stallion did you should be prepared for some of the most brutal workouts you have performed in your life.
Despite the many celebrity workout plans which are keen to introduce the 'next big thing' or or present a new miracle weight loss formula, the ones which stand the test of time are those which focus on the proven basics. This one does just that and if you can combine it with some of the solid principles to a muscle building diet you will see great results.
Despite sticking to the old classic moves, this workout delivers a very intense session. However, if you are trying to copy the style of The Italian Stallion you were probably expecting this much.
While some of the movements today will seem very familiar there are also a few old classics that most fitness enthusiasts have forgotten about so we'll provide you with a guide to each one.
* Floor Crunch.
* Crunches with a twist.
* Upright knee raise.
* Torso twists.
* Ab Wheel Roll-out.
The first stop in today's workout is a regular crunch. The trouble with crunches is most people perform them slightly wrong and put unnecessary stress on their neck by pulling from behind the head. For those who feel back discomfort while doing floor crunches, feel free to use an exercise ball instead. Sly himself made this change during the late nineties.
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.
By adding a twist to the end of each crunch you'll be able to perform the second exercise in Sly's routine. Again, this can be performed on an exercise ball if you wish. This targets the muscles which you'll notice on the outside of your stomach, called the obliques. To further advance this move when you feel ready, try bicycle crunches.
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.
In the gym, Sly has stated on many occasions that if he could only take one core strength exercise with him to desert island it would be the next one. Rotary oblique twists, also known as broomstick twists, are a fantastic move for toning and strengthening your obliques. By performing this move on a decline bench you'll also be able to strengthen your entire core section, including your lower back.
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.
There you have it, folks. The Sylvester Stallone abs workout is a brutal affair but you probably wouldn't want it any other way. After all, if you want to learn how to build muscle the same way The Italian Stallion did you should be prepared for some of the most brutal workouts you have performed in your life.
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About the author: Discover how to build muscle with fitness instructor Russ Howe PTI's easy guide to the sylvester stallone abs workout today.
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