What's the fastest way to sculpt a rock-solid core like Rocky Balboa's? Slow it down. "Your muscles can handle more weight on the eccentric, or lowering, phase of a lift," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. So decreasing the pace of that phase -- like you do with this slo-mo move from Rocky IV -- forces your muscles to work harder, accelerating your gains.

Ready to try it? Watch the video below to see how to perform Rocky Abs with perfect form. Keep your body as straight as possible and use your lower back, abdominals, and hips as a single unit to control the speed of the descent. Take 5 to 10 seconds to slowly lower your body down to the floor.

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For the best results, pair this core-sculpting move with Durkin's 28-Day Fat-Torch, a metabolic training plan that will strip away the fat covering your abs for good.

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