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Abs and Core Exercises

Straight Up Abs: Feel the Pain

No more going easy on your abs with fitness routines. Try this workout for a better six-pack.

by Joe Wuebben
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weighted cable crunch View Gallery

Straight Up Abs: Feel the Pain

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1 OF 6

1 of 6

weighted cable crunch

Feel the Pain

Your abs aren’t a body part that need to be handled with kid gloves. Body-weight-only and high-rep workouts don’t always have to be your plans of attack when hitting the midsection. And, seriously, it’s OK to skip planks now and then. We’re going Rocky Balboa–style on your abs with this routine designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. You’ll be doing situps and crunches, and you’ll be doing them with added resistance, as well as a tool from yesteryear that’s underutilized: the Roman Chair. But the rep counts don’t drop down too far; you’ll be living in the six-pack-friendly 15- to 25-rep range to maximize time under tension for full muscle development. (Yes, you want to develop the ab muscles, too.) WARNING: Your abs might be in some pain while doing this workout, but it’s good pain. That’s what Rocky would have wanted. SEE ALSO: 28 Days to Six-Pack Abs Program

2 of 6

crunch

Crunch

“By using only your body weight we can add value to the weighted crunches done at the beginning of the routine by squeaking out a few more reps,” says Ciresi. “Keep your focus on the muscle contraction–don’t let your mind wander.” SEE ALSO: 6-Week Power Abs Routine

3 of 6

roman chair situp

Roman Chair Situp

Individuals with an advanced fitness level can add weight with a medicine ball, weight plate, or dumbbell to increase the difficulty. Remember to keep your core tight through-out, even on the way down (negative/eccentric). SEE ALSO: 6 Moves for a Shredded Six-Pack

4 of 6

weighted situp

Weighted Situp

“Contract the abs hard as you perform a regular situp,” says Ciresi. “For many people it will be difficult to keep the feet on the floor, so feel free to hook your toes under something or have a training partner hold them down.” 

5 of 6

Fitness model performing a weighted cable crunch exercise to workout the abs and obliques

Per Bernal

Weighted Cable Crunch

Don’t rush through the reps. Keep the movement under control and make sure the abs—not the arms—are doing all the work. 

6 of 6

How to Burn Fat

The Abs Workout

Do this workout on off days or at the end of your normal routines no more than twice a week. ExerciseSetsRepsWeighted Cable Crunch415Weighted Situp315Crunch325Roman Chair Situp315

Back to intro

Feel the Pain

Your abs aren’t a body part that need to be handled with kid gloves. Body-weight-only and high-rep workouts don’t always have to be your plans of attack when hitting the midsection. And, seriously, it’s OK to skip planks now and then. 

We’re going Rocky Balboa–style on your abs with this routine designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. You’ll be doing situps and crunches, and you’ll be doing them with added resistance, as well as a tool from yesteryear that’s underutilized: the Roman Chair. But the rep counts don’t drop down too far; you’ll be living in the six-pack-friendly 15- to 25-rep range to maximize time under tension for full muscle development. (Yes, you want to develop the ab muscles, too.) 

WARNING: Your abs might be in some pain while doing this workout, but it’s good pain. That’s what Rocky would have wanted. 

SEE ALSO: 28 Days to Six-Pack Abs Program

Crunch

“By using only your body weight we can add value to the weighted crunches done at the beginning of the routine by squeaking out a few more reps,” says Ciresi. “Keep your focus on the muscle contraction–don’t let your mind wander.” 

SEE ALSO: 6-Week Power Abs Routine

Roman Chair Situp

Individuals with an advanced fitness level can add weight with a medicine ball, weight plate, or dumbbell to increase the difficulty. Remember to keep your core tight through-out, even on the way down (negative/eccentric). 

SEE ALSO: 6 Moves for a Shredded Six-Pack

Weighted Situp

“Contract the abs hard as you perform a regular situp,” says Ciresi. “For many people it will be difficult to keep the feet on the floor, so feel free to hook your toes under something or have a training partner hold them down.” 

Weighted Cable Crunch

Don’t rush through the reps. Keep the movement under control and make sure the abs—not the arms—are doing all the work. 

The Abs Workout

Do this workout on off days or at the end of your normal routines no more than twice a week. 

Exercise Sets Reps
Weighted Cable Crunch 4 15
Weighted Situp 3 15
Crunch 3 25
Roman Chair Situp 3 15
Topics:
  • Abs
  • Build Muscle
  • Hypertrophy
  • Intermediate Workouts
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Written by Joe Wuebben
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