Since the film's premiere in 2006, Gerard Butler and his tablet as Leonidas in 300 has become the Holy Grail of many fitness enthusiasts. But ... how to get that six pack? Can they be achieved with training or were they retouched by computer? Well, both, so aim these exercises to hypertrophy your abs to the fullest and look like they scream ... 

Six pack: 3 exercises by the fitness trainer and model, TJ Leo, to hypertrophy your abs

1- Crunches on pulley

Abdominal work with pulleys has its risks, but it also allows you to move large loads and therefore hypertrophy to the maximum. In addition, it offers a perfect variety of movements to surprise your muscles. You just have to be careful that the effort is made by the abdomen and not the neck. There are many exercises but we propose shrinks with high pulley and lumberjack, which will also involve your obliques.

2- Leg lifts with load

In parallel, raise and lower the legs holding a dumbbell with your feet. Go up and down as slowly as possible and choose a suitable weight so as not to force your lower back. Fundamental straight back and look straight ahead.

3- Dragon flags

The favorite exercise of Bruce Lee and Sylvester Stallone in Rocky, which we have already talked about on some occasion and that will put your core to the test. You know, flexed legs, straight back, raise the trunk, stretch the legs and lower very slowly to a span of the ground.

As for the series, try to perform three per exercise at a maximum of 10 to 12 repetitions, only three days a week, do not overturn them. For the abdomen, like any other muscle, rest and also diet is essential.