You know your abs are ready and waiting to shine beneath your belly — they just need a little push to show out in the form of a six-pack.
You’ll need to focus your attentions on several fitness factors to get the ripped-up midsection you’re after, but you’ll need to start with plenty of sweat. Along with general strength training, dedicating workout time solely on the abs themselves can help to bring them to the surface.
Do this workout 3 times a week (plus 40 minutes of intense cardio 4 times a week)—and you can lose 2 inches off your midsection in just four weeks. Do all the moves once, then repeat the entire circuit 2 more times.
Related article: The Fat Burning Abs Workout For A Fabulous Toned Tummy
1. Standing Oblique Crunch
How to:
- Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand.
- Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).
- Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs.
- Return to previous position.
- Do 12–15 reps, then switch sides and repeat.
Trainer tip: For maximum core challenge, tap the ball of your foot on the floor after each rep instead of putting your whole foot down.
2. Upside Down Pendulum
How to:
- Stand with feet wider than hip-width apart and knees slightly bent.
- Hold a 3- to 5-pound dumbbell between both hands, and extend your arms toward the ceiling.
- With head between arms, bend to the left as far as possible, keeping hips and shoulders square.
- At the last moment, rotate toward floor, then rotate back to forward-facing position and return to arms overhead.
- Repeat on other side, moving smoothly (like a pendulum).
- Do 10 reps per side.
Related article: 5 Explosive Exercises To Blast Abs Leg And Arm Flab Fast
3. Warrior III Balance Crunch
How to:
- Stand with feet together, holding a 3- to 5-pound dumbbell with both hands.
- Extend arms and slowly tilt forward at the waist, lifting left leg so it and your upper body are parallel to the floor and your arms are by your ears.
- Bend elbows to bring the weight in toward your chest.
- At the same time, bring left knee in toward your chest so elbows and knee meet at the mid-line.
- Return to previous position.
- Do 12–15 reps, then switch sides and repeat.
Related article: 5 Waist-Clinching Exercises To Sculpt Sexy Side Abs And Create Stunning Obliques!
4. Squat Sweep
How to:
- Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell between both hands.
- With your shoulders and hips square and knees pointing forward, lower into a squat and bring the weight down by your right hip.
- Push from your heels up and out of squat position, sweeping the weight diagonally across your body until it’s above your left shoulder.
- Do 15 reps; switch sides and repeat.
Trainer tip: Need help maintaining proper form? Hold a yoga block or ball between your legs.