The Specifics: 6 Unique Moves for a Stronger Core and Ripped Abs

Cut, jacked, ripped, diced, and shredded.

Those are just some of the words people will be using to describe your mid-section after a few weeks of incorporating this ab-burning, muscle-building circuit into your routine. In fact, personal trainer, physique competitor, and HUMANFITPROJECT contributor Michael Kapelow crafted this routine to be the ultimate six-pack workout out there—and uses six somewhat unconventional exercises to get the rippled abs effect you’ll achieve using this routine. 

All you need to do is hit the gym and get shredded.

The workout

1. Hanging Knee Raises + Leg Extensions

Sets: 3
Reps: 10 

2. Bank Plank with Row to Knee Twist-Ins

Sets: 3
Reps: 12 (each side)

3. Lying Leg Raise with TVA Twist

Sets: 3
Reps: 12 (each side)

4. Frog Plank (Variation 1)

Sets: 2
Reps: 12

5. Frog Plank (Variation 2)

Sets: 2
Reps: 12

6. Stability Ball Adominal Twist

Sets: 3
Reps: 12 (each side)

For more workouts from the series visit mensfitness.com/thespecifics

Note: All of the workouts in The Specifics are not to done collectively in one week. They are one-offs to add into your regular mix.