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Here's a six-pack sculpting ab exercise: the BodyBar (bodybar.com). With an 18-pounder, you can build abs and work your whole body. Do this program from Robert dos Remedios, C.S.C.S., 3 days a week, resting a day in between. Complete eight to 12 repetitions of each ab exercise as a circuit, moving between exercises without rest to complete four circuits.

SINGLE-ARM ROW
Day 1: Stand with your knees slightly bent and hold a BodyBar in your right hand with a neutral grip (palm facing your body). Lean forward at the hips until your torso is at a 45-degree angle. Pull the bar to just below your rib cage, then lower it to the starting position.
Day 2: Hold the bar in front of your right leg, palm toward you (an overhand grip). Bring your elbow up and out as you raise the bar.
Day 3: Perform the Day 1 move on one leg. Stand on your right leg and lift your left leg in front as you lean over and row.



SINGLE-ARM PRESS AND BEND
Day 1: Stand holding a BodyBar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position.
Day 2: Dip your knees slightly. Quickly push the bar up while standing up. Pause, then lower the weight.
Day 3: Same as Day 2, but jump in an explosive movement. Land on both feet, but with your opposite foot (left if the bar is in your right hand) forward and leg slightly bent, and back leg straight.



SIDE-LOADED SQUAT
Day 1: Stand holding the bar in a neutral grip with your right hand at shoulder height. Lower your body until your thighs are parallel to the floor. Pause, then push back up to the starting position.
Day 2: Hold the bar in an overhand grip over your head with both hands in the center, arms straight. Keep your shoulder blades pulled back as you squat.
Day 3: Step forward with your left leg until your left thigh is parallel to the floor, while holding the bar with both hands overhead. Then, with the same foot, step back into a reverse lunge. That counts as two repetitions.