Challenger Bar Moves for Shredded Abs

Just about everyone looking to shape up wants more sculpted abs. A trim, taut tummy is a hallmark of a strong, sexy body. Of course, what that taut tummy looks like will vary from person to person, since genetics plays a big role in where we carry fat and how our muscle definition appears. In fact, over half of where we store fat is genetically predetermined, as is the amount and type of muscle fibres in each muscle group. For example, someone with more fast-twitch fibers (the ones that have an increased ability to grow) in their abs will see more growth and definition. Likewise, someone who genetically stores more fat in their midsection will have a harder time being able to see ab definition, even if they do have a higher proportion of fast-twitch fibres.

This doesn’t mean you can’t rally against genetics to gain ground, of course. We mention genetics because it’s important to accept your body as it is. This body acceptance will help you love the body you have, and also, be able to make informed choices about diet and training to ensure you see the best gains for what ya got. (And remember: abs are made in the kitchen, so if your diet is crap, then your ab gains will suffer.)

Make sense?

Great. So, let’s move on to the actual exercises. If you’re looking to reveal more shredded abs, then the Challenger Bars are one of the most effective pieces of equipment you can use. Providing you the ability to work with inclines and declines to maximise the intensity of your own bodyweight and angle of the exercise for a variety of more honed in gains, the Challengers are an uncontested heavy-hitter of ab training.

Try this four exercise circuit and feel the fire in your belly! Set your timers to 50 seconds with a 10 second rest between moves. Do the circuit 3 - 4 times through.

Oblique Knee Ups

Elevated Push-Ups with Knee to Elbow

Plank Leg Extension

V-kick Ab Tuck

Tips on ab training with Challenger Bars:

In plank poses, keep your spine straight and long.

Engage your core by tucking your belly button into your spine  — don’t let your hips sag toward floor!

Work at your own pace. Bring the move down to the floor rather than stop and then start again with the Challengers when you’re ready.