The six-pack remains the holy grail of training. A guy who hasn’t dropped below 10 percent body fat is unlikely to see his abs regardless of how many abdominal supersets he does. That’s not to say it’s a waste to train the abs if your waistline isn’t there yet.

Unlike other areas of the body, where supersets must alternate between pushes and pulls to work continuously without rest, that’s not necessary with the abs and obliques, which some people train every day.

With this abs superset workout, we’re going to do five supersets of two exercises. Do one set of the first exercise, a set of the other, and then the second set of each before moving on to the next superset.

1. Hanging Legs Raise and Mountain Climbers:

Hanging Leg Raises:

This challenges you to raise your entire lower body with your abs and hip flexors, a key part of core strength.

How to:

  • Grab a pullup bar with an overhand grip.
  • Arms should be straight and feet off the ground.
  • Keeping your legs straight, use your abs to raise your feet toward your shoulders, pausing when your thighs reach your chest.
  • 2 sets of 10 reps.

Mountain Climbers:

Like a mountain climber working a wall, you’re using the abs and hip flexors to “climb”.

How to:

  • Start in pushup position, with the balls of your feet on the ground.
  • Alternate driving your knees forward to their corresponding arms for 30 seconds.
  • Keep your hips down for the entire motion.
  • 2 sets of 30 seconds.

Related article: Try This Six-Move Workout To Add Depth And Definition To Your Abs

2. Half Boat and V-Sit Crunch:

Half Boat:

This yoga move is a variation of the V-Sit Crunch that targets the rectus abdominus.

How to:

  • From a sitting position, extend your arms out, palms facing each other.
  • Extend and lift both legs, keeping them bent at the knees, with the insides of your feet touching.
  • Extend your arms on either side of your legs.
  • Use your abs to keep your back straight.
  • Stay in this position for five deep breaths, or roughly 10 seconds.
  • 2 sets of 10 reps.

V-Sit Crunch:

For all of the abs-challenging reasons of a traditional crunch, but also because it keeps you from putting unnecessary torque on your neck and using momentum to complete the crunch.

How to:

  • Begin on your back with hands extended over your head.
  • Lift your legs and crunch up at the same time, forming your body into the shape of a V.
  • Exhale as you lift your legs and crunch, and inhale as you return to the starting position.
  • 2 sets of 30 seconds.

Related article: Here’s A Yoga Workout Just For Men To Re-Energise, Build Strength And Increase Endurance

3. Swiss Ball Rollout and Swiss Plate Crunch:

Swiss Ball Rollout:

This not only works your abs by challenging your stability on the ball, it also stretches the muscles of the lower back.

How to:

  • Get in a pushup position with shins on a Swiss ball.
  • Pull your knees to the chest until your toes are on top of the ball.
  • Return to the starting position.
  • Be sure to keep your belly button in and shoulders pushed away from the ball.
  • 2 sets of 10 reps.

Swiss Ball Plate Crunch:

Using the ball gets you in a fully stretched starting position, and forces you to use your abs rather than your momentum to perform the crunch.

How to:

  • Lie supine (facing up) on a Swiss ball with your torso arched over the ball.
  • Touch your shoulders, back, and glutes to the ball so that your abs are stretched.
  • Hold a weight plate over your head. Roll your hips and chest up, crunching from the top of your torso.
  • Lower your hips and chest to the starting position.
  • 2 sets of 10 reps.

Related article: Hit Your Abs From Every Angle With These Core-Strengthening 6 Medicine Ball Exercises

4. Flutter Kick and Plank:


By keeping your belly button drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.

How to:

  • Lie in a prone push-up position with forearms resting on the floor, elbows under shoulders, and arms bent 90 degrees.
  • Push up off the elbows, tucking your chin so your head is in line with your body.
  • Keep your head in line with the spine and belly button drawn in.
  • Hold for one minute.
  • 2 sets of 60 seconds.

Flutter Kick:

Seemingly simple, but oh-so-challenging, this torches your abs.

How to:

  • Lie on your back, legs straight, and arms extended at your sides.
  • Lift your heels 6″, and rapidly kick up and down in a fast, scissor-like motion.
  • 2 sets of 60 seconds.

Related article: 5 Plank Exercises For Greatly Shaped Abs And Core Strength

5. Reverse Crunch and Burpee:

Reverse Crunch:

This targets the entire core region while also stretching your lower back.

How to:

  • Lie on your back, knees together, and with your legs bent to 90 degrees.
  • Your feet should be on the ground and your hands palms down.
  • Tighten your abs—think of bringing your belly button away from your waistband—and lift your hips off the floor, crunching your knees to your chest.
  • Pause at the top and then lower yourself back down.
  • Do not allow your lower back to arch and lose contact with the floor.
  • 2 sets of 10 reps.


It’s a full-body exercise, but the thrusting portion combined with the overall cardio challenge pushes your abs.

How to:

  • From a standing position, squat, place your hands on the ground, and “jump” your feet out into a pushup position.
  • Perform a pushup, and then jump your feet to your hands.
  • Then jump as high as you can, throwing your hands over your head.
  • 2 sets of 10 reps.