You won't need a complete overhaul to make your six-pack sizzle this summer. By targeting the entire core from a variety of angles and ditching less effective moves like crunches, I'll show you how to help develop the ultimate abs you've been after.
The best part of this workout? You get to choose the exercises! My fans on social media know I'm a huge advocate of switching things up, keeping things interesting, and avoiding the dreaded training rut.
Select an exercise from each group to enjoy a unique and well-rounded core workout every time you train, with plenty of variety to keep it challenging for your mind and body.
Ultimate Abs Exercises
Add 4-5 of these moves into your training program three days a week. Choose one exercise from each group if you're a beginner, or 1-2 if you're a more advanced lifter trying to really dial it in.
Group A: Upper Abs and External Obliques
3 sets per exercise, 20-30 reps per set
- Ball pike or ball knee tuck
- Alternating arm raise from plank (I prefer to refer to this as a plank punch and perform it with lightweight dumbbells, no more than 5 lbs. per hand)
- Mountain climbers with feet in suspension strap stirrups
- Mountain climbers with feet on sliders
- Side plank with leg lifts (train each side)
- Seated Russian twists (train each side)
- Overhead med ball slams
Group B: Lower Abs and Internal Obliques
3 sets per exercise, 20-30 reps per set
- Hanging knee raises (increase difficulty by performing hanging windshield wipers)
- Knee/hip raise on parallel bars
- Reverse crunch (increase difficulty by performing on a decline bench, or by adding a DB between the feet)
- Hanging knee raise with oblique twist
- Knee/hip raise on parallel bars with oblique twist
Group C: Total Core Isometric Holds
3 sets per exercise
- Push-up position or elbow plank, hold for 30 sec. to 1 min., depending on ability
- Forearm side plank, hold for 30 sec. per side
- Plank to side plank, alternate sides for 30 sec. apiece, plank/left side plank/plank/right side plank/plank
- Alternating arm raise from plank position, alternating continuously for 30 sec.
- Alternating leg raise from plank position, alternating continuously for 30 sec.
- Alternating arm and leg raise from plank position, pairing opposite leg and arm, raising for 30 sec.
- Alternating arm and leg plank from tabletop (face-up) position, alternating continuously for 30 sec.
Group D: Back Extensions
3 sets per exercise, 20-30 reps per set
- Back extension on exercise ball (perform with weight for increased difficulty)
- Superman (hold for 3 sec., lower and repeat. Do this for 30-45 sec. per set)
- Hyperextension or back extension on 45-degree bench, glute-ham developer, or tabletop with feet held
Mix It Up!
Abs respond and adapt quickly, and they are already constantly working in every single movement we do throughout the day whether we realize it or not, so keeping things fresh in your training is a must.
Use the list above as a starting point. Find ways to challenge your abs with different exercises, new rep schemes, added resistance, or supersets to avoid plateaus and ensure you keep seeing the results of your hard work.
Top Nutrition Tips for You and Your Abs
To be clear, you can train your abs to exhaustion and not end up with definition. What's missing? Your nutrition, that's what!
I'm sure you've heard the expression, "Abs are made in the kitchen." Well, I'm a firm believer there's truth to this adage. Nutrition plays a huge role in fueling your workouts, helping you recover, and dropping the unwanted body fat hiding the core you've worked so hard for.
Here's what has worked for me, and what I recommend to all my six-pack-seeking clients:
- Eliminate highly processed foods. This includes excess sugars and alcohol, not just fast food.
- Choose fresh alternatives. Consuming fresh foods cuts back on sodium and nasty preservatives.
- Add more veggies. Most of us don't get enough veggies as it is, so adding some fresh greens throughout the day won't hurt one bit. Plus, the added fiber will help aid digestion.
- Hydrate, hydrate, hydrate! In addition to many other health benefits, good hydration helps minimize bloating to reveal those sculpted abs.
- Don't go crazy. Super restrictive diet plans do more harm than good. Make smarter, healthier choices the majority of the time, and watch these slight changes add up to big time results.
There's no need for extremes. I've found adhering to a balanced nutrition approach year-round is the best way to get and maintain great abs. Rather than completely eliminating naughty foods—yes, I do have the occasional burger, brownie, or glass of wine—I focus on consuming lean proteins, heart-healthy fats, and an assortment of carbs every day to fuel my training and support my physique goals.
The benefit of never allowing either extreme—the serious junk food bender or the overly restrictive diet—is that I get to maintain my abs year-round without feeling deprived.
Still Not Seeing Results?
If you're training hard, eating right, and still not getting the results you want, examine other lifestyle factors to see if a few small tweaks can give you big-time results. Rest is crucial, so include rest days in your training and get extra sleep when possible. Seriously: Sleep can help give you abs!
My go-to product for increasing intensity and focus while I’m at the gym is C4 Ripped coupled with Alpha Amino to accelerate my recovery. Food fuels workouts and helps with recovery, so I never to skimp on meals if I can opt to train harder. Loading with protein post-workout is equally essential, so I always have my COR-Performance Whey ready to go.
By consistently implementing these exercises and tips, the results will speak for themselves.”