Straight-Up Ab Blast Workout

Work these novel midsection moves into your program to sculpt a better six-pack.

Brian Kuhlmann

Assuming proper form is being practiced, there’s nothing inherently wrong with traditional crunches, situps, and knee raises. But these standard moves yield relatively modest results. To carve out a midsection that will distinguish you from the masses, you need to train differently than they do—and we’ve got just the routine to help you.

Maximum Ab Development

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

The abs are just as important as any body part—and perhaps more important when you consider that all athletic movements stem from the core—so they should be trained as such. There are 16 total sets in the routine to provide both high volume for maximum abdominal development and variety for a much needed spark to those often-pesky lower six-pack muscles.

Cliffhanger

Workout

Sit on the back end of a fixed flat bench—preferably one that’s bolted to the ground (if you can’t find one bolted down, have a partner hold it down or toss a few plates on the opposite side). Reach forward with your legs and hook your feet underneath the bench, securing yourself with a pigeon-toed hold on each side. Then, dropping your chin to your chest and engaging your abs, lean back. Slowly raise and lower your torso, keeping the abs tight throughout.

Tip

• Lower your torso below the level of the bench to achieve a full range of motion on each rep.
• Your arms can either be crossed over your chest or shoulders with your hands behind your head.

Repetitions: 

25

Sets: 

4

Scorpion Tail

Workout

Perform a traditional chinup with your ankles crossed. At the top of the motion, bring your knees up as high as possible while keeping your chin down. Hold the position for four full seconds, squeezing your abs tight, then slowly lower yourself down halfway, stopping when your arms reach 90-degree angles. Your knees should be bent and behind you, causing your abdominals to stretch out.

The Basics

Because the upper body is involved in a couple of the exercises, perform this workout as a stand alone or on a cardio day. Rest 90 seconds between all sets. As you get better conditioned, shorten the rest periods to a minute.

Tip

• If grip strength is an issue during the set, consider using wrist straps to minimize fatigue in the hands and forearms. 
• If you’re unable to achieve the prescribed rep count, hold the top position of each rep for two seconds instead of four, working your way up as you build endurance.

Repetitions: 

10

Sets: 

4

Dip Bar Knee Raise

Workout

Hold yourself up on a dip bar with your knees bent and ankles crossed. With your arms slightly bent, squeeze your abs and bring your knees up to your chest. Hold for two seconds, then gently release your legs to the original position. This is one of the training exercises that ninjutsu students were required to perform to strengthen their abs and hip flexors. The instructor would swing a dull sword back and forth as the student attempted to avoid contact with the weapon.

Tip

• Do this exercise when your arms are well rested. if you try to do it after training arms, you’ll have trouble holding yourself up for the entire set.
• As you get more advanced, twist your torso to the side as you raise your legs to target the oblique muscles.

Repetitions: 

25

Sets: 

4

Flutterkick

Workout

Sit on the floor with your legs in front of you. Place your thumbs in the elastic band in the back of your shorts and lean back on your elbows. Drop your chin down and squeeze your abs as you begin to alternate your legs rising and falling. Keep your toes pointed up and back toward you to maintain the abdominal mind-muscle connection. This is a four-count movement—raising and lowering each leg twice is one rep.

Tip

• Don't flutter your legs too fast or momentum will take over and take tension off the abs. The motion doesn't have to be superslow, but keep it controlled.
• As a variation to this exercise, you can also move your legs side to side, crossing them over each other and spreading them back out.

Repetitions: 

20

Sets: 

4