Fitness Model Abs

Before I start, if your diet sucks then you won’t see your abs.

That being said, you should still train them. Having a strong core not only looks good when you get your shred on but it also helps to support big weights on the core lifts (squat, deadlift, cleans, etc) and protect the spine. And while those lifts do train your abs (ever get sore abs after front squats?), direct ab training is essential. Louie Simmons makes the elite Westside Barbell powerlifters train their abs directly which means you should be too!

This is not just another ab routine where you do a million crunches and bicycles. Abs are just like any other muscle in the body and you need to apply external resistance to them to get maximal results. You should not train your abs everyday, just like other muscle groups they need time to recover. The routine below is one I’ve developed that takes very little time and hits all the major plans and movement patterns.

This routine is done as a circuit and little to no rest is done between exercises. Do 2-4 circuits with 1-2 minutes rest in between each circuit 1-3 times a week.

Pavel Tsatsouline Hanging Leg Raise

Full Hanging Leg Raise

Hanging on a pull up bar, keep your legs straight and bring them up until your feet touch the bar in between your hands. Now CONTROL your legs on the way down, don’t let them flop down. And here is the most important part, no swinging of the legs at the bottom! Come to a complete stop (I usually put my toe on the floor) and then go again, no momentum is allowed. The goal is to train your abs, this isn’t crossfit.

Do as many reps as you can with good form. Think of this exercise as the squat of ab exercises. Not much else will build up your ab strength like this exercise.

Tate Cable Side Bends

This exercise was developed by Dave Tate. Have a D handle attachment on a cable machine/stack and press it down so that it is by your side with your arm locked out. Now perform the movement just like you would a regular cable side bend.

Make sure to brace your abs and flex your obliques hard at the bottom of the movement.

Do 8-12 reps

Cable Crunches

There are many ways of doing these. I usually do these while kneeling on the ground and facing away from a cable stack. Start with a neutral spine or slightly back and crunch down, don’t just move up and down. Make sure to contract hard at the bottom.

Most people do these with the rope attachment, this ends up pinching my fingers. Instead, use the V handle for cable rows that way you get a better grip and don’t end up pinching your fingers in the process.

Go heavy and do sets of 6-10

Cable or Band Woodchops

Part of the function of the obliques is to twist the body and decelerate the body from twisting excessively. To train this you need to twist! But the oblique twist machines you see so often can be detrimental to your spinal health, instead we are going to focus on natural range of motion and getting a stronger, more powerful core!

Start with one side, grab a D handle at shoulder height or just above from a cable stack with the hand closest to the stack. Cross the other hand over the body and grab the handle. Keeping your arms as straight as possible, twist using your core and bring your arms from shoulder height to hip height.

You need to move your feet with this movement so that you don’t place excessive stress on your joints. Do what feels natural.

Do sets of 8-12.

Stability Ball ABC Planks

Time to turn on the fire! Perform a plank on a stability ball. Get your elbows in the center of the ball. Now you are going to write the entire alphabet in all caps using your elbows! Not only will you train your core but you will also train shoulder stabilization.

Do 1 set

Final Thoughts

This is only one core routine and it is not the be-all-end-all of core workouts. But it is a great workout when you have limited space and time and it will get you a strong and good-looking core that you can take to the beach!

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