The Best Abs Workout: The Only 4 Exercises You'll Ever Need

The secret to six-pack abs isn't difficult to figure out: Make an abs workout a priority, eat a nutrient-dense diet, and eat fewer late-night pizzas in one sitting. The indisputable holy grail of men's fitness is excellent for more than simply a confidence boost anytime you have to take off your shirt. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says Edwin Wealth, NASM-CPT and trainer at Equinox. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core.

Unfortunately, this is not a quick process. And by now, the washboard abs industrial complex has spawned such a bewildering volume of exercises, techniques, and gizmos promising to transform your stomach into a Hemsworth brother's midsection that it's impossible not to wonder whether all that hard work and dedication is actually paying off.

We're going to assist you, thanks to some of the country's greatest trainers. Their favourite abs workouts, as well as a few pro advice to guarantee you're doing them correctly, are listed below. Add them in as needed to your current regimen, or combine them all into an abs workout circuit if you're feeling adventurous. Experiment with two sets of each movement while resting in between.

1. Plank in hardstyle

Prop yourself up into a forearm plank position while lying face down on the ground. Ensure that your elbows are aligned beneath your shoulders and that your hands are fists. You want your forearms to be parallel to each other. Per set, hold for 10 to 20 seconds.

Trainer tip: Do you know how to do planks? It's simple to go through the motions in this situation. It's not a good idea. "The objective is to squeeze your entire body as tight as possible—quads, glutes, core, back, and fists—while taking diaphoretic breaths during the hold," Wealth explains. This workout is as difficult as you choose to make it, no matter how many times you've done it.

2. an insect that has died

Carry it out: With your arms straight above your shoulders, lie face up on the floor. To begin, place your knees directly over your hips and bend your knees to produce a 90-degree angle between your calf and your thigh. Next, lower your left arm above your head while straightening and lowering your right leg towards the floor. Repeat on the opposing side after pausing and returning to the beginning position. One set consists of 14 alternate repetitions.

Denzel Allen, a StrongFirst trainer in San Francisco, advises, "Make sure your lower back maintains in contact with the floor, and try to keep your breathing as regular as possible." "I like this action because it helps to develop left-right coordination between the upper and lower extremities, which can also aid with cognitive performance."

3. Cannonball-to-hollow-extension

Carry it out: Make a cannonball form on your back, hugging your knees into your chest—it'll feel like you're back at summer camp at the pool. Extend your legs and arms outwards in a "hollow" position while keeping your lower back pressed to the floor. Hold for five seconds before curling up again, then repeat for one set of five reps.

"Involve as much as possible during the extension period, and use the cannonball for recovery," advises Ashley Wilking, a Nike master trainer and Rumble Boxing trainer. "Just don't let go fully." Consider it like though you're holding a crunch!"

4. Side bend with dumbbells

Do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.

"Be careful when choosing your weight," Wealth advises. "It shouldn't feel like an impossibility." Using appropriate weights will allow you to concentrate on keeping your abs tight throughout the exercise for the best effects. And don't forget to maintain the tempo nice and slow." It's not the lift itself that gives you a six-pack; it's the burning sensation you get along the way.