What You Need to Know to Pack on Lean Muscle. Story by Cori Ritchey, C.S.C.S. ... That means aiming for sets of 6 to 12 reps with loads between 65 to 85 percent of your 1 rep max, ...

The workout, created by YouTube trainer Caroline Girvan, focuses on 12 whole minutes of dead bug variations. You’ll need a set of dumbbells to get the most out of this workout — don’t be too ambitious ...

For instance, strong obliques enable our spine to rotate and bend to the side, while the rectus abdominis (our six-pack muscles) assist with flexion, allowing us to bend forward with ease.

You can build your six-pack muscles using your body weight and these five abs exercises. One personal trainer explains how to do them and the benefits. ... 3-4 sets of 8-12 reps. 3.

We've found an abs routine that uses 10 moves in as many minutes to strengthen your mid-body muscles. You won't need any equipment other than a yoga mat either, so it's ideal for those busy days ...