From Michelangelo’s David to Fight Club’s Tyler Durden to the endless #FitTok challenges, finding the right abs workout that results in a well-defined set of abs remains the fitness holy grail.
To get there, you’ll need to put in a lot of work, but, with a bit of determination and expert guidance, everything is possible. Let’s get started.
Apart from looking good, having a strong core provides both balance and stability, allowing you to feel strong be it in daily life, or in the gym.
“A strong core is vital for performing certain movements, including bilateral movements such as running, and the big, compound lifts (squats, deadlifts and bench press),” says Jake Dearden, HYROX trainer and Represent 247 head coach. “A strong core is also vital for protecting the back and spine and preventing injury.”
In short, bending, lifting, reaching, carrying, and twisting all rely on a robust core. “There are four main muscle groups in your abdomen known as the transversus abdominis, rectus abdominis, external oblique muscles, and internal oblique muscle,” explains Farren Morgan, founder of the Tactical Athlete training method, adding that these muscles work with the erector spine to surround your organs and protect them from external injury.
But abs don’t come for free. “Having defined abs requires effort, a caloric deficit, and consistency,” warns Morgan.
Don’t panic. Instead of torturously reducing calories, Morgan suggests you initially focus on building up core strength via a solid set of exercises. The sort of exercises that cover all bases with no fuss, and minimal equipment. The sort of exercises you can bust out any time, anywhere. Exercises like these…
These six exercises come highly recommended from Dearden, and form the ultimate ab finisher to any workout.
Run through at least one round of the below at the end of your session, upping the ante over time to build up that rock solid core.
Mountain Climbers
Start in a high plank with your hands directly under your shoulders, arms extended and feet shoulder-width apart. Drive your knees toward your chest, alternating your legs in a running motion. Keep your core engaged which will help to keep your hips level. Repeat this for one minute.
Trainer tip: “Focus on maintaining a fast and controlled pace to increase effectiveness,” says Dearden. “Make sure to keep your shoulders stable and your hips don't drop, or get too high.”
Equipment: none
Bicycle Crunches
Lie on your back with your hands behind your head, legs raised in a straight line. Bring one knee toward your chest while simultaneously turning your torso and bringing the opposite elbow toward the knee. Alternate sides as if you are pedaling a bike for 30 reps.
Trainer tip: “Make sure you are bringing your shoulder up and off the ground with each twist. Keep your movements controlled and avoid straining your neck.”
Equipment: none
Russian Twists
Sit with your knees bent. Lean back slightly, lifting your feet up off the ground. Holding your hands together in front of you, twist your torso from side to side, tapping the ground next to you with each twist. To increase difficulty, use a weight in the form of a dumbbell, kettlebell or weight plate. Repeat for 15-20 reps.
Trainer tip: “Keep your core tight and engaged throughout the whole movement to avoid your body moving with your arms, and maintain a straight back throughout,” says Dearden.
Equipment: optional dumbbell, kettlebell or weight plate
Strict Toes to Bar / Knee Raises
Jump up to a pull-up bar. Bring your legs upwards in a straight line so your toes touch the bar. Lower your feet in a controlled manner. If this is too challenging or you don’t have enough mobility to keep your legs straight, you can perform knee raises instead by bringing your knees to your chest.
Trainer tip: “Control the movement throughout and focus on engaging your lower abs to lift and your legs.”
Equipment: Pull-up bar
Hollow Body Hold
Lie on your back, arms extended above your head, legs straight. Lift your legs and upper body off the ground, so you form a shallow bowl. Keep your legs firmly together and point your toes out in front of you. Hold this position for 30 seconds, drawing your belly button in towards your spine.
Trainer tip: “Press your lower back into the floor and reach your arms and legs away from each other to create tension,” advises Dearden. “And maintain steady breathing throughout.”
Equipment: none
Plank with Shoulder Taps
Start in a high plank with your hands directly under your shoulders, arms extended. Lift one hand up and tap the opposite shoulder, then do the same with the opposite hand. Try to keep the rest of your body still and avoid swinging from side to side. Repeat for 20 reps.
Trainer tip: “Engage your core to minimise movement of the rest of your body.”
Equipment: none
