5 Hardcore Ab Workouts to Build Strong, Shredded Abs

Work this hardcore routine into your program a minimum of 3 times a week. As rule of thumb, whenever performing any abs routine you need to activate your core. This means contracting the abs you are working by pulling them in and up (picture this in your mind during the routine). 

This will give you a deeper burn. Always remember to breathe (exhale upon exertion) and keep your lower back on the floor. Avoid neck strain by never using your hands to pull on your neck, let your abs do the work. Let’s go!!

Step-by-step:

1. Lie flat on your back, knees bent, feet flat on the floor.
2. Hold a 25 lb plate securely against your chest with both hands.
3. Engage your core muscles before starting the movement.
4. Exhale and lift your shoulder blades off the floor by contracting your abs.
5. Pause briefly at the top, focusing on squeezing your core.
6. Slowly lower your torso back down, maintaining control.
7. Repeat for 15 reps.

What to watch out for:

• Don’t pull on your neck or head.
• Avoid using momentum to lift your body.
• Keep your lower back pressed lightly against the floor throughout the movement.

Pro tips:

• For a bigger challenge, perform on a decline bench.
• Keep the movement small and controlled — this is about contraction, not range of motion.

Step-by-step:

1. Set a back extension bench to an incline.
2. Position yourself sideways with your hips resting on the pad and your feet locked in place.
3. Hold a 25 lb plate in one hand, arm hanging down and perpendicular to the floor.
4. Engage your obliques and slowly bend sideways at the waist, lowering the plate toward the floor.
5. Stop before the plate touches the ground.
6. Squeeze your obliques to return to the starting position.
7. Perform all reps on one side, then switch to the other.

What to watch out for:

• Don’t swing your body; control the descent and ascent.
• Avoid twisting your torso — keep the movement strictly in the side plane.
• Make sure your hips stay stable on the pad.

Pro tips:

• Exhale as you lift back up to help engage your obliques.
• Start without weight to master the movement, then add the plate.

Step-by-step:

1. Attach a rope to a high pulley cable.
2. Kneel on a mat, facing the cable machine.
3. Grab the rope and bring your hands to the sides of your head.
4. Engage your abs and slightly tuck your chin.
5. Crunch down by bending at the waist, pulling your elbows toward your knees.
6. Pause and squeeze your core at the bottom.
7. Slowly return to the starting position without letting the weight pull you back too fast.

What to watch out for:

• Don’t pull with your arms; the movement should come from your abs.
• Avoid arching your lower back at the top.
• Keep your hips still — this is a spine flexion, not a hip movement.

Pro tips:

• Adjust the weight to allow full control throughout the set.
• Focus on a slow, controlled negative (return) for maximum core engagement.

Step-by-step:

1. Get into a forearm plank position with your core engaged.
2. Keep your body in a straight line from head to heels.
3. Slowly twist your hips toward one side, keeping your shoulders square.
4. Pause and hold the contraction for 1-2 seconds.
5. Return to the neutral plank position.
6. Repeat the twist on the opposite side.
7. Continue alternating sides for 10 reps each.

What to watch out for:

• Don’t let your lower back sag during the movement.
• Avoid rotating your shoulders — the twist comes from your waist.
• Keep your glutes and abs engaged throughout.

Pro tips:

• Start with a smaller range of motion and increase as your control improves.
• Focus on quality over speed; slow controlled twists activate your obliques better.

Step-by-step:

1. Sit on the edge of a flat bench with your hands gripping the bench for support.
2. Extend your legs straight out, parallel to the floor.
3. Lean your torso back at about a 45-degree angle.
4. Engage your core and simultaneously bring your knees toward your chest while curling your upper body forward.
5. Pause and squeeze your abs at the top.
6. Slowly extend your legs and lean back to the starting position.
7. Repeat for 10 reps.

What to watch out for:

• Don’t swing your legs — control the lift and the descent.
• Keep your back straight; don’t hunch your shoulders.
• Avoid holding your breath — exhale during the crunch.

Pro tips:

• For more difficulty, straighten your legs during the movement.
• Keep your movements smooth and steady to fully engage your core.

Building a strong core is about much more than just doing endless crunches. Your core includes not only your abs but also your lower back, obliques, hips, and deep stabilizing muscles. A powerful core improves your athletic performance, posture, and balance while protecting you from injuries.

Focus on a variety of movements:

• Flexion exercises (like crunches) strengthen the rectus abdominis.
• Rotation and lateral flexion (like oblique hyperextensions and Russian twists) target the obliques.
• Anti-rotation and stability exercises (like planks and Pallof presses) build deep stabilizers.
• Extension work (like back extensions) balances your anterior and posterior chain.

Core exercises are most effective when performed with slow, controlled movements. Don’t rush your reps — feel your muscles working.

Just like any other muscle group, your core needs progressive overload to grow stronger. Gradually increase resistance, reps, or time under tension.

A strong core is functional, not just aesthetic. Practice engaging your core during daily activities, weightlifting, and cardio for better control and stability.

A strong core won’t show if it’s hidden under excess fat. Combine your workouts with a balanced diet to reveal definition.