The Abdominal Trifecta Workouts


Let’s assume you’re following a 7% body fat diet by the book, you’re working out hard, intense and with plenty of complex, compound movements. You’re excited that body fat is melting away faster than an ice cream sandwich left in the sun, but you still want to get faster results. Getting those abs to show can be quite the process. And to speed that process up you need to make sure you’re not leaving any muscle fibers behind. They best way to stimulate the most amount of development in your abs is to hit them from every angle and movement pattern as possible. We worked with trainer Jon-Erik Kawamoto, CSCS to develop three ab workouts consisting of three exercises each that challenge three different functions of your core to have those abs popping out even more.

Begin each of your workouts with one of these ab routines to ensure you put 100% effort into each exercise. Continue on to your regular training program after you complete all the sets and reps.

Perform 3-5 sets of 12-15 reps with no breaks.

Weighted Rope Crunch

  1. Kneel in front of a high cable stack with a rope attachment.
  2. Hold the rope with your hands on either side of your head.
  3. Crunch forward while bringing your elbows toward your stomach.

Hanging Leg Lift

  1. Grab a chin-up bar and hang your body off the ground.
  2. Without rocking or swinging, raise your straight legs as high as you can.

45-degree Laying Windshield Wiper

  1. Lay on your back with your arms out to your sides.
  2. Bring your legs straight up until you have a 90-degree angle at your hips.
  3. With control sweep your legs from side to side, achieving a 45-degree angle with the floor.

Perform 3-5 sets of 12-15 reps with no breaks.

Weighted Swiss Ball Crunch

  1. Lay on your back on an exercise ball.
  2. Hold a dumbbell on your chest and crunch up.

Kneeling Ab Wheel Roll Out

  1. Kneel on a mat while holding an ab wheel.
  2. Roll forward while keeping a tight torso.
  3. Bring your hips forward as your arms reach away from you.
  4. Pull back by contracting your abs.

Standing Anti-Rotation Press

  1. Stand perpendicular to an adjustable cable stack.
  2. Bring the handle toward your stomach and stand with your feet hip width apart.
  3. Press the handle forward and resist the urge to rotate toward the cable stack. Hold for 5 seconds.
  4. Return the handle back to your stomach and repeat.

Perform 3-5 sets of 12-15 reps with no breaks.

Reverse Crunch

  1. Lay on your back and hold a heavy dumbbell over your head.
  2. Bring your knees toward your chest and keep your legs together.
  3. Bring your knees toward your elbows then return your hips back to the ground.

Birddog Hands and Toes

  1. Get into a plank position.
  2. Stay long and tight in your torso and slowly raise one arm and the opposite leg until they’re both extended out.
  3. Bring the arm and leg back and switch sides.

Side Star Bridge

  1. Prop yourself up into a side plank.
  2. Support yourself on your hand and the side of your foot.
  3. Extend your top leg and arm up so you form a star. Hold this pose for 5 seconds each rep.

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