It's been well established that the best strength-training programs allow for some days of rest in between workouts—yet some experts say you should do abs workouts every day. That approach works if you are interested in improving the muscular endurance of your ab muscles. The drawback is that everyday workouts make it hard to truly tax and "overload" your muscles—and asking your ab muscles to push and pull a bit harder than they're used to is what allows for more change and more lasting change.
This mack-daddy of a workout will challenge your abs muscles in a new way—so new, in fact, that you'll only need to perform this workout once per week. Let's increase the intensity of your abs workouts so that you can decrease the frequency of them!
The Workout: Complete the following exercises in a row using the sets, reps, and rest phases noted below.
Oh! One last tip: Using your breath properly will improve the quality of the workout. Exhale during the contraction—when you are squeezing your ab muscles. The exhale will actually help you contract better and deeper. Then, inhale when you are relaxing, or on "the easy" phase.
Check out a preview of the workout in the pin-able graphic below, then scroll down for a move-by-move breakdown.
1. Swiss Ball Body Saw
Start on your knees and place your forearms on the top of a 65 cm or 75 cm stability (Swiss) ball. Clasp your hands together for an anchoring effect. Walk your knees backward until you can easily lift up into a plank position with your feet hip-width apart. Keep your feet flexed, brace your core strongly, and lift away from the ball by pressing into your forearms. This will keep you from sagging and losing tension in your core. Activate and squeeze your legs and butt to stabilize, then pull your arms two to four inches toward you (A). Immediately push your arms four to eight inches forward so that you end forward from your starting position (B). That’s one rep. Continue this backward and forward movement for a total of 20 reps. Rest for 30 seconds and repeat the movement, this time for 30 reps. Then, rest for one minute and repeat the movement for 40 reps. Pow: Hello, abs. Rest for one minute between this and the next exercise (or for as long as it takes to get prepared for the next move).
2. Swiss Ball Plank With Feet On Bench
Begin on your knees, and place your forearms on a 65 cm or 75 cm stability (Swiss) ball with hands clasped. Lift your upper body away from the ball to stabilize and tighten your upper-body muscles. Once you're stable, step one foot back to a sturdy exercise bench and activate that leg for stability. Then, step the other foot back to the bench and place it so that your feet are shoulder-width distance apart. Brace your core strongly. Imagine that you could lengthen your body outward from your head and backward from your heels. Keep your upper body strong, and take short, shallow breaths. Hold for 30 seconds. Relax down, and rest for 30 seconds. Repeat the movement, this time holding for 45 seconds. Relax, and rest for 45 seconds. Repeat for a third set, this time holding for one minute (or longer if you can). Rest for one minute between this and the next exercise (or for as long as it takes to get prepared for the next move).
3. V-up
Begin lying face-up on the floor with your legs stretched out straight and your arms reaching over your head with your hands together but not clasped (A). Keeping your feet and hands together, contract and brace your core deeply as you exhale; this sets the foundation for the movement. Immediately, use the strength of your core to lift your torso and legs off the ground, as if bringing your hands and feet together and reaching for your toes. Continue exhaling throughout this phase of the movement. Imagine that you are trying to lift your whole body off the ground so that you end with just your tailbone touching the floor. This isn’t exactly possible, but that’s the essence of the movement and the direction that you want to go (B). Relax fully to the ground, pausing for a brief moment. That’s one rep. Immediately lift back up and continue the movement for a total of 15 reps. Rest for one minute, then repeat for two more sets of 15, again resting for one minute between the second and third sets. If you’d like to add more of a challenge, hold a five-pound dumbbell end-to-end in your hands throughout the exercise. Rest for one minute between this and the next exercise (or for as long as it takes to get prepared for the next move).
4. Weighted Russian Twist
Sit up tall on the floor with your knees bent and feet flat. Hold a five- or 10-pound weight plate with your hands, bracing the muscles of your core. Extend your hands outward directly in front of your chest. Take a deep inhale, then exhale and lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms extended (A). From here, turn your torso to the right, pause and squeeze your core muscles (B), then turn your torso fully to the left, and pause and squeeze your ab muscles (C). That’s one rep. Continue alternating sides and twisting for a total of 20 reps. Then rest for 30 seconds and repeat the movement for 30 reps. Rest for one minute and complete a third set for 40 reps.
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Holly Perkins is a certified strength and conditioning specialist, founder of Women’s Strength Nation, and author of Lift to Get Lean.
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The 5-Move Workout That Tones Your Entire Body
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10 Strength Moves That Are Better Together
