During his 14-year NFL career, Randy Moss was a force of nature—on and off the field. Dude nabbed 156 TD receptions (second only to Jerry Rice) while stirring up his share of controversy. But having hung up his jersey to train folks at STAX gym in Charlotte, North Carolina and hang with his kids, he’s tweaked his routine. “Now that I’m a little bit older, I just have to find ways to not put a lot of hurt on my body, or only a good hurt,” he explains. We got to boot camp with him at St. Lucia’s BodyHoliday, a resort combining personalized rejuvenation with skills and insights to enhance your lifestyle and wellbeing. “I think it’s great for people to come out and try it just one time,” says Moss. But since not everyone can, we asked for the secrets to his specialty—abs. Considering this 40-year-old’s six-pack, you’ll want to try his routine…
1. Butterfly Sit-Up: Lie on your back, with the bottoms of your feet touching, knees open to the sides, so your legs are in a butterfly position, arms overhead. Bracing your core, lift arms and upper body off the ground until your hands tap the ground in front of your feet. Slowly lower back down. Repeat for 15-20 reps.
2. Legs Open Sit-Up: Lie on your back, legs lifted up in the air, open to the right and left sides, respectively, arms overhead. Bracing your core, lift arms and upper body off the ground until your hands reach through your legs. Slowly lower back down. Repeat for 15-20 reps.
3. Legs Up Lower Ab Crunch: Lie on your back, legs lifted straight up in the air, heels towards sky (or ceiling). Bracing your core, lift head, neck and shoulders off the ground as you reach your hands up to touch your feet. Slowly lower back down. Repeat for 15-20 reps.
4. Oblique Heel Touches: Lie on back, knees bent, legs apart with feet on the floor in front of you. Bracing your core, lift head, neck and shoulders off the ground as you reach your right hand to tap your right heel. Then reach left hand to tap left heel. That’s one rep. Repeat for 15-20 reps.
5. Bicycle Crunch: Lie on your back, legs lifted, knees bent 90 degrees so calves are parallel to the ground, hands behind head and head, neck and shoulders lifted off the ground. Bracing your core and without pulling your neck, twist torso to bring left elbow to right knee while at the same time extending left leg straight out. Switch legs as you twist to the other side, bringing right elbow to left knee, right leg extended out. That’s one rep. Repeat for 15-20 reps.
6. Knee Crunch: Lie on your back, arms extended straight overhead, legs extended out in front of you. Bracing your core, lift arms, head, neck and shoulders off the ground while simultaneously lifting legs and bending knees, to bring elbows in to touch knees. Slowly lower back down, without letting arms or legs completely touch the ground. Repeat for 15-20 reps.