Every man wants a chiseled core with well-defined ab muscles. Attaining such a physique, unfortunately, is no simple task. While some men come by the 6-pack naturally, most spend a great deal of time struggling to get any definition at all.
If this sounds like you, read on to find a powerful ab workout that will leave you lean and ripped.
You might be wondering why your abs haven’t started showing, especially if you already work out consistently. The truth is that training hard can only take you so far. Keeping principles like consistency, progression, and variety in mind is crucial for seeing real success.
In addition to the workout guide, this article will go over some of the ways to force your body to become leaner and stronger. First, though, make sure you keep the following principle in mind:
You Can’t Out-Train a Bad Diet
“Nutrition” is one of the most intimidating words in the fitness world. This article, though, isn’t going to delve into any specifics about nutrients. Instead, this is just a quick reminder that your abs, no matter how strong they may be, won’t show if you cover them with a thick layer of fat. The only way to make sure you get the coveted 6-pack is to eat properly and shed excess fat.
Further, keep in mind that doing ab exercises don’t burn stomach fat. Instead, to lose fat, you’ll need to be in a calorie deficit. The best programs involve proper nutrition, well-rounded strength training, and cardio. If you have these three ingredients and incorporate the following ab workout, you’ll see results that you won’t believe.
Keys for Success
As stated above, there are three main principles to keep in mind with this workout (and any other). They are:
- Consistency
- Progression
- Variety
Consistency
It’s easy to watch a CT Fletcher video and get pumped up for one workout. Unfortunately, one workout isn’t going to cut it if you want a chiseled core. Instead, make a schedule and force yourself to stick to it. You’ll have to perform this workout three days each week, on non-consecutive days. I suggest a Monday-Wednesday-Friday schedule.
Progression
Being consistent with your workouts is essential to see results. To ensure that your body is becoming stronger and leaner, you’ll also have to focus on progression. Simply put, this means you have to keep pushing harder to get a good workout as your muscles get stronger.
Variety
Lastly, don’t forget to change up your workouts, or even just exercises in the workouts. If you find yourself getting bored or hitting the dreaded plateau, sub in an exercise that works the same muscle differently. You’ll be amazed at how a small change can spur ridiculous muscle growth. Plus, changing up your workouts keeps them fun and interesting.
Core Exercises
This ab workout is quick and simple. There are a few core exercises which constitute the bulk of the workout, with some additional exercises thrown in as well. You’ll need to keep track of your max reps/time for some of the core exercises. Here are the 4 exercises which are fundamental to this ab workout:
- Plank
Embed from Getty Images
Hold a static position with only your forearms and toes touching the ground, keeping your body straight and still. Your max is how long you can hold this position without touching a knee to the ground.
- Crunches
Embed from Getty Images
Lie on your back with your knees bent. Place your hands on your thighs, then sit up until your wrists have slid up on top of your knee caps. Keep doing reps without pausing at the top or bottom to find your max.
- Bicycle
Embed from Getty Images
Lie on your back with your hands behind your head. Your knees should be bent with your feet off the ground. Touch your left elbow to your right knee, then touch your right elbow to your left knee. This entire motion counts as one rep; do as many as you can without pausing to find your max.
- Touch the Sky
Embed from Getty Images
Lie on your back with your legs straight up towards the sky. Keep them as straight as possible. Reach straight up with your arms, lifting your head and shoulders just off the ground. Hold this position for 20 seconds. Lift up an inch or two and hold again for 20 seconds. Lift up as high as you possibly can and hold for the last 20 seconds. This drill is only 1 minute long.
Leg Raises
Embed from Getty Images
Lie on your back with your hands below your butt, palms down. Keeping them straight and together, lift your legs until they are just a little less than 90-degrees. Lower until your heels are just above the ground, but don’t let them touch.
Mountain Climbers
Embed from Getty Images
Get into a pushup position. Tuck your left knee into your chest, then bring it back to the starting position as the right knee comes up to the chest. Focus on bending the knees and keeping your butt low. Continue alternating as fast as you can with proper form.
Medicine Ball Twists
Embed from Getty Images
Holding a medicine ball, sit on the ground with your feet elevated (only your butt should be touching the floor). Twist to your left and touch the ball to the floor beside you, then twist to your right and do the same. Try to control the ball throughout the motion; don’t bounce it beside you.
The Workout
As stated above, try to do this workout every Monday, Wednesday, and Friday. On Mondays, you’ll find your max for plank, crunches, and bicycle. Then, you’ll perform a circuit 3 times. Only take breaks when indicated.
Monday
Max Exercises:
- Plank: hold to find your max time
- Crunches: perform 1 set to find your max reps
- Bicycle: perform 1 set to find your max reps
Circuit:
-
Plank
Hold a plank for 75% of your max time. Perform this 3 times, resting for only 30 seconds in between sets. -
Leg raises
Perform 3 sets of 15-20 reps, resting for only 30 seconds in between sets. -
Touch the Sky
Perform the 1-minute exercise once.
Take a short break after completing the circuit and perform the entire circuit 3 times. Do not repeat the max exercises.
Wednesday
- Plank
Hold a plank for 75% of the max time you found on Monday. Perform this plank 3 times, resting for only 30 seconds in between sets.
-
Crunches
Perform 75% of your max that you found on Monday. Perform this 3 times, resting for only 30 seconds in between sets. -
Mountain Climbers
Perform 3 sets of 1 minute, resting only 30 seconds in between sets. -
Bicycle
Perform 75% of the max you found on Monday. Perform this 3 times, resting only 30 seconds in between sets. -
Touch the Sky
Perform the 1-minute exercise once.
Take a short break after completing the circuit and perform the entire circuit 3 times.
Friday
-
Plank
Hold a plank for 75% of the max time you found on Monday. Perform this plank 3 times, resting for only 30 seconds in between sets. -
Crunches
Perform 75% of your max that you found on Monday. Perform this 3 times, resting for only 30 seconds in between sets. -
Medicine ball twist
Perform 4 sets of 12 reps, resting only 30 seconds in between sets. -
Bicycle
Perform 75% of the max you found on Monday. Perform this 3 times, resting only 30 seconds in between sets. -
Touch the Sky
Perform the 1-minute exercise once.
Take a short break after completing the circuit and perform the entire circuit 3 times.
Conclusion
You’ve probably noticed that the Wednesday and Friday workouts are nearly identical. This is for a reason; by doing a large number of sets that are just under your max for plank, crunches, and bicycle, you’ll be blasting past your max when you test it every Monday.
If you’re wondering why these exercises were chosen, here’s a quick explanation. The plank helps to tighten the core, helping deliver washboard abs. Touch the Sky, crunches, and leg raises all work your rectus abdominis (the 6-pack muscle). Bicycle and medicine ball twists will blast your entire core. Together, these exercises will create a flatter, stronger abdomen.
