Get Abs Like Gerard Butler in Only 6 Minutes [Body Hacks]

Tim Ferris, best known for his best-selling book The 4 Hour Workweek, advocates shortcuts in life. This time round, he shares his secret on achieving the perfect body with just 4 hours a week. Here, we extract one of the more interesting chapters for local men and women; the 6 minute abs workout.

Get the book here: [Amazon Link]

In his book, Ferris breaks down the 6 minute Abs workout into just two different exercises. Here’s his secret in his own words:

Movement 1: The Myotatic Crunch

Since this exercise is also effective for recruiting the transverse abdominis (explained next), if you have to choose one exercise, choose this one. If a BOSU ball is not available, use a small Swiss ball (45–55 centimeters in diameter) or a pile of firm cushions. Using a BOSU or Swiss ball, ensure your bum is close to the floor, usually no more than 6" off the ground.

Then follow these steps:

1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise.
2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball.
3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3).
4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground.
5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands. I tend to use books of different sizes. If female, I don't suggest exceeding 10 pounds in added weight.

Movement 2: The Cat Vomit Exercise

The muscle you want to target is called the transverse abdominis (TVA), the deepest of the six main abdominal muscles, which is composed of fibers that run horizontally like a belt. The TVA is nicknamed the "corset muscle," and if your abs have ever ached from laughing or coughing, you've felt it working. Unfortunately, laughing repeatedly in the gym will get you a straitjacket or a plate to the head, so here is the alternative:

1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don't arch your back or strain your neck.

2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you'll use gravity to provide resistance.

3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.

4. Inhale fully through the nose after the 8-12 second hold.

5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.

There you have it: the myotatic crunch and the cat vomit exercise. Heave, groan, and be merry.