Abs

The Complete Guide to Training Abs

Want to build strong, defined abs? Here's everything you need to know to get your core looking sharp and powerful. Not into reading? Check out the video linked below for a quick visual breakdown!

Core Exercises & Movement Patterns

When it comes to training your abs, there are two main types of exercises to focus on:

  1. Main Exercises
  2. Secondary Exercises

While main exercises are essential for building size and strength, secondary exercises are optional and can help refine your core definition.

1. Main Ab Exercises

Think of these as the bench press for your abs—your focus here is on getting stronger over time, using progressive overload with added resistance.

Key Features of Main Exercises:

  • Weighted movements
  • Lower rep ranges (8-15 reps)
  • Focused on building thick, muscular abs

Recommended Main Ab Exercises:

  • Cable Crunch
  • Machine Crunch
  • Weighted Sit-Ups
  • Any other ab exercise that allows you to effectively add weight

Why Loading Matters:
Using resistance is crucial if you want to build visible, well-defined abs. Just like any other muscle group, your abs grow best when challenged with progressively heavier weights.

2. Secondary Ab Exercises (Optional)

Secondary exercises focus more on endurance and definition. These movements are typically bodyweight-based and target areas your main exercises might miss—especially the lower abs.

Recommended Secondary Ab Exercises:

  • Hanging Leg Raises
  • Knee Raises (on a chair or dip station)
  • Flutter Kicks
  • Plank Variations

If your main exercise targets the upper abs (like cable crunches), a secondary exercise like hanging leg raises will balance things out by hitting the lower abs.

Choosing Your Training Style

There are two effective methods to structure your ab training:

Method 1: Focus on Main Exercises Only

This method is simple, time-efficient, and highly effective for building thick, strong abs.

  • Frequency: 2-4 times per week
  • Sets: 3 sets per session (6-12 sets per week)
  • Reps: 8-15 reps per set
  • Example: Add Cable Crunches as the last exercise of your regular workouts.

This approach is great if you want visible abs without spending too much extra time on core work.

Method 2: Add Secondary Exercises for More Focused Ab Work

This method is ideal if you want to prioritize ab training or bring extra attention to your core.

  • Frequency: 2-4 times per week
  • Main Exercise: 3 sets of 8-15 reps
  • Secondary Exercise: 3 sets of 12-20 reps

Example:

  1. Main Exercise: Cable Crunch – 3 sets of 8-12 reps
  2. Secondary Exercise: Hanging Leg Raises – 3 sets of 15-20 reps

This method takes a bit more time but provides a more complete ab workout by hitting both upper and lower abs.

Training Obliques: Should You Do It?

You might have noticed that oblique exercises aren't included in the core methods above. Here's why:

When to Skip Oblique Training:

  • If you're aiming for a V-tapered physique, direct oblique work may thicken your waist and diminish the illusion of broad shoulders and a narrow waist.
  • If you only lift weights and don’t participate in sports, your obliques get enough indirect work from compound lifts like squats, deadlifts, and overhead presses.

When to Train Obliques:

  • If you're an athlete (e.g., playing sports like rugby, baseball, or martial arts), strong obliques improve rotational strength and performance.
  • If you naturally have a small waist, oblique training won’t significantly affect your taper and can add core strength.

Recommended Oblique Exercises:

  • Russian Twists
  • Cable Twists
  • Side Planks

If you decide to train obliques, you can add them as a secondary exercise in Method 2.

Can You Have Visible Abs at Higher Body Fat?

Contrary to popular belief, you don’t have to be shredded to have visible abs. While a lower body fat percentage helps, having strong, thick abs can make them visible even if you're carrying a little extra fluff.

  • Visible Abs Range: 15-20% body fat is realistic for many people to still see some ab definition.
  • Why This Works: Building strong abs through weighted exercises will help them "pop" even if you're not at single-digit body fat.

Progressive Overload: The Secret to Ab Growth

If you've been stuck doing endless high-rep ab routines without seeing results, it's time to shift your focus. The key to getting those bulging abs is treating them like any other muscle group:

  1. Add weight to your ab exercises over time.
  2. Focus on proper form—don’t just swing the weight around.
  3. Track your progress, aiming to get stronger week after week.

For example, if you can do cable crunches with the full stack (with good form), there’s no way your abs won’t be visible, even if you're at a higher body fat percentage.

Sample Ab Workouts Using Both Methods

Method 1: Main Exercise Focused

  • Cable Crunches – 3 sets of 10-12 reps
    (Repeat 2-4 times per week)

Method 2: Main + Secondary Exercises

  1. Weighted Sit-Ups – 3 sets of 8-12 reps
  2. Hanging Leg Raises – 3 sets of 15-20 reps

(Repeat 2-4 times per week, based on your goals)

Final Thoughts

Abs are like any other muscle group—they need consistent training, progressive overload, and proper recovery to grow. Whether you're looking for a simple, time-efficient routine or want to go all-in on core training, both methods outlined here will get you results.

The key? Focus on getting stronger with your ab exercises, and the visible results will follow—whether you're super lean or just maintaining a healthy physique.

Ready to build those abs? Try out these tips in your next workout, or check out one of my specialized training plans to really take your core to the next level! 💪