Abs and Core Exercises

Washboard Abs Made Easy

Get a shredded stomach by summer with these ab sculpting moves.


With the summer creeping up on us once again many of you will want to hit the beach, swimming pools, or just walk the streets shirtless with confidence. But what's the point of doing this if you have nothing noteworthy to show.

To get the lean, ripped and sculpted abs you want to display this summer season, this simple circuit routine is the way to go. When combined with the proper diet, you'll be showing off that rock hard, six-pack before you know it.  

Upper Abs 

Kneeling Cable Crunch - superset with Stomach Vacuum

1 set X 20 reps – 20 seconds of vacuum


We blended bodybuilding with high-intensity interval training to deliver a bigger, leaner body in 21 days. Download the Xtend Perform 21-Day Challenge app for the workout and supp plan. Available for Apple and Android devices.

Lower Abs 

Hanging Knee Raise – superset with Stomach Vacuum 

1 set X 30 reps – 20 seconds of vacuum


Oblique Cable Crunch – superset with Stomach Vacuum

1 set X 20 reps each side – 20 seconds of vacuum


*Repeat circuit 5 times, and continue to do this ab routine twice a week in conjunction with your weight training. 
See how to perform each move on the following pages.