Want to Really Strengthen Your Abs? This 4-Move Workout Will Do the Job

Published on 24 Jan 2019 at 15:38

Having strong abs is never going to go out of style. As a trainer, I know that most people care about their abs just for the looks, but they're actually an extremely important group of muscles. Essentially, your abs support the muscles around your spine, protect your internal organs, and are activated every time you laugh, cough, and use the bathroom.

This workout can help strengthen your core, but if you're looking for ab definition, you're going to have to train consistently, lower your body fat percentage, and eat clean.

Whatever your reason is for wanting a stronger core, this workout will help.

The Standing Ab Workout

This workout should be done as a circuit, taking little to no rest in between each move. Complete a total of four rounds.

Farmer's carry: 10 steps each direction
High knees: 15 reps
Kettlebell orbit: 10 reps clockwise/counterclockwise
Ball slam: 15 reps

Farmer's Carry

Start standing with a 10-pound dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
With your arms extended, hold the dumbbells about four inches away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
Walk 10 steps forward, then turn around and walk for 10 more steps.

High Knees

Hold your hands at waist level.
Hop the right knee up toward your hands, then quickly switch legs and hop the left knee up.
This counts as one rep.
Complete 15 reps.

Kettlebell Orbit

Stand with feet hip-distance apart and arms extended slightly out to your side. Hold a kettlebell in your left hand at one corner of the horn.
In a fluid motion, swing it behind you and reach your right hand back to grab it on the other side of the horn.
Keep the motion fluid as you swing it to the front of you and grab it with your left hand. It should feel like you are making the kettlebell orbit your waist.
Complete 10 rotations clockwise and 10 rotations counterclockwise.

Medicine Ball Slam

Stand with your feet shoulder width apart, with a 10-pound medicine ball on the floor in front of you.
Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
Complete 15 reps.