WWE Body Shop: Fitness Tips with Dolph Ziggler

Get ripped with these fitness tips from WWE Superstars Dolph Ziggler and Sheamus – presented by “Pain & Gain,” now available to own on Digital. Also available on Blu-ray Combo Pack Aug. 27.

Turn your soft and flabby stomach into a model of perfection with this Dolph Ziggler-tested core routine.

Every time you perform a crunch at the gym, you’re compressing each vertebra in your spine, says trainer Chris Thomae—myboostfitness.com. Why not work those same muscle areas without punishing your back? “The following exercises focus on contracting the abs by reversing the crunch motion so that your hips are doing the work,” he says. Perform this routine after every workout. Awww—is that too hard? Come on, it’s gut-check time, chubs!

                   Bench-Reverse Hyperextensions—3 sets, 12-15 repetitions

Works abs, transversus abdominis, glutes and quads

Lie face-down on a flat bench with your upper body supported by the bench, and your lower body suspended in the air. Now, bend your knees at a 90° angle. In a slow, controlled motion, extend your legs so that they line up with the rest of your body. Remember to keep your body as straight as possible during the entire routine.

Modified Scorpion Twists—3 sets, 8-10 repetitions on each leg

Works abs, obliques, transversus abdominis, chest, shoulders, hip flexors, quads, glutes and upper back

Assume a push-up position. While holding the pose, bring your left knee toward your chest, and then rotate through your hips. Alternate your legs after each twist. Make sure your abs and glutes stay tight during the exercise, and keep your spine straight.

Side Plank—3 sets, 12-20 repetitions on each side

Works abs, obliques, transversus abdominis, chest, shoulders and upper back

Lie on either side, with your feet and legs on top of each other, and place your forearm on the ground so that your elbow lines up with your shoulder. That’s your starting position. Now, squeeze your glutes and abdominals as you lift your hips and thighs off the ground. Maintain the plank for two-to-four seconds, and then return to the starting position. For a challenge, hold a dumbbell with your top hand during the exercise.

Bench Knee-Up—3 sets of 12-15 repetitions

Works abs and transversus abdominis

On a flat bench, lie with your back flat and hips bent at a 90° angle. Your legs should point straight up. With your hands behind your head and feet together, lift your hips, pressing your feet toward the ceiling. Slowly return to the starting position and repeat. Place a medicine ball between your ankles as you improve.