If you want to get stronger, more defined abs, there are a few things I recommend you do. My first suggestion is to look at what you're eating [1]. Are you consuming lots of foods that are processed, are high in sugar, and have zero nutritional value? If so, you're going to need to revamp your diet and eat a healthy balance of carbs, protein, and fats. Second, I recommend implementing a calorie deficit [2]. This is not the same as starvation; it's simply eating fewer calories than you burn each day in order to lean out.
Finally, to boost your metabolism and burn more fat, begin to implement high-intensity workouts [3] like sprinting into your routine, along with heavy compound exercises (exercises that work multiple muscle groups at once), such as squats [4], deadlifts [5], rows [6], and lunges [7] while strength training.
The Workout
- Complete the designated number of reps for each of the exercises ahead, taking little to no break in between exercises.
- Once you've gone through the entire list, take one to two minutes of rest and repeat for two more rounds.
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 30 reps.
Scissor Kicks
- Lying on your back, lift your legs two to three inches off of the ground. Place your hands on the floor beside you or underneath your lower back for extra support.
- Cross your right ankle over your left ankle, then cross your left ankle over your right ankle.
- This counts as one rep.
- Complete 15 reps.
Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers and put your hands behind your head.
- Bring your knees in toward your chest and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
- Complete 15 reps.
Side Elbow Plank
- Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
- Stagger your feet so your left foot is just in front your right or stack the heels.
- Reach your left arm up toward the ceiling, which will help you lift your waist.
- Hold for 30 seconds. Repeat on the other side.
Reverse Crunch
- Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
- Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
- This counts as one rep.
- Complete 15 reps.
Plank With Shoulder Tap
- Begin in a plank variation with your feet slightly wider than your hips for added stability.
- Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
- Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
- Complete 10 reps.
Plank With Knee Tap
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
- Complete 10 reps.