#Crunching Exercise

Comment “Abs” for the full workout ✅ If you’re doing a bunch of high volume sets in a crunch position, you are seriously losing out and leaving gains on the table. Your core is meant for more than just show. And if you want abs that are not only functional, but pop more than doing crunches then do these four exercise exercises every week.

Strong abs aren’t built with random crunches… they’re built with the right exercises done consistently. Here’s a simple lower ab circuit you can add to the end of any workout to strengthen your core and tighten your midsection. Complete 3–4 rounds: 1️⃣ Reverse Crunch – 40 sec 2️⃣ Lying Leg Raises – 40 sec 3️⃣ Flutter Kicks – 40 sec 4️⃣ Toe Reach Crunch – 40 sec 5️⃣ Scissor Kicks – 40 sec 6️⃣ Mountain Climbers – 40 sec Rest 20 seconds between exercises. The key with lower ab work is control. Keep your lower back pressed into the floor, avoid swinging your legs, and focus on slow controlled reps so the abs stay under tension. Do this circuit 3–4 times per week and you’ll build a much stronger core. But remember… Abs aren’t revealed through ab exercises alone. They’re revealed through consistent training, daily movement and a structured diet. Save this workout so you can try it later. 👊 If you want a proper fat loss plan with training and nutrition built specifically for you, comment PLAN below or send me a DM and I’ll explain how my coaching works. Coach Simon Stubbs

Save this guide to put your ab training on easy mode‼️🔥

MY TOP 3 FAVORITE EXERCISES FOR ABS If you’re doing 50-rep ab circuits and still don’t have abs… this is why. Abs are a muscle. You have to train them like one. That means progressive overload — not random burnout circuits. Here are my top 3: 1️⃣ Ab wheel rollouts Big stretch at the bottom. Control it back in. 2️⃣ Hanging leg raises Bring your legs up high. Squeeze at the top. Lower slow. No swinging. 3️⃣ Decline sit-ups Hands overhead or add a plate. Full range. Controlled reps. Instead of 50 sloppy reps, give me 8–15 hard ones. 2–4 real sets. Close to failure. Stretch. Control. Progress. That’s how you build abs that actually show. Save this and follow for smarter training.

Best Way to Grow Your Abs? Despite what you commonly see on social media, high intensity circuits featuring funky exercises, is NOT the best way. Instead, you want to train your Abs just like you any muscle and do 3 key things. 1/ You need SPECIFIC exercises. So if you want to build your 6-pack muscles, focus on flexing your spine through a full range of motion. 2/ You need consistent progressive OVERLOAD, to work with a close proximity failure, plus sufficient rest. Because getting tired isn’t the goal, progression is! 3/ To aid superior growth potential, embrace superior CALORIES, during dedicated muscle building phases. If you do these things, you’ll build superior Abs! Then to reveal your Ab gains, you just need to distort energy balance, so you can get leaner

Save for your next ab workout ⬇️ People get caught up in the 5 minute ab workout crazes … When that is not what you need for abs. Exercises that maximise hypertrophy, mechanical tension and that you can progressively overload and go to failure on are what will build your core muscles. ✅ Hanging Leg Raise 4x12 Targets your lower abs that are the most underdeveloped. Start with the Captain’s Chair (back rest) / do knee raises if leg raises are too hard. ✅ Cable Crunch (4x12) Make sure your butt doesn’t move backwards, and instead your back is rounding. This makes the abs do the work, not the hip flexors.

These 4 ab exercises are powerful because you can progressively increase the weight 🔥 Most people train abs without resistance… and wonder why they don’t grow. Progressive overload builds stronger, more defined abs. Save this video and add it to your workout 1–2 times per week 💪

Most people train abs like cardio. Endless crunches. High reps. Burnouts. That’s not how muscle grows. Your abs are still muscle — and muscle grows through progressive overload. Add weight. Add reps. Track progress. Repeat. That’s why I program movements like: • Weighted sit-ups • Weighted V-ups • Hanging leg raises Heavy flexion builds the muscle. Getting lean reveals it. Both matter. If you only diet without training abs hard, you’ll just end up with flat abs — not developed ones.

“Abs are made in the kitchen” is the most repeated lie in fitness. Not half true. Not mostly right. Just lazy advice that keeps people skinny — not built. Once I started training abs like a real muscle, everything changed... 🏋️ THE KITCHEN REVEALS YOUR ABS. THE GYM BUILDS THEM. Everyone has a rectus abdominis — the muscle behind the six-pack. But a flat, thin abs muscle at 10% body fat just looks skinny, not defined. Research in the Journal of Strength and Conditioning shows that direct ab training increases muscle thickness and cross-sectional area — the same way curls build biceps. You can diet all the way to single digits and still have nothing to show if the muscle was never built. 📈 YOUR ABS NEED PROGRESSIVE OVERLOAD — NOT ENDLESS CRUNCHES The reason most people never see ab development is they treat abs like a warm-up, not a workout. A 2021 study in PLoS ONE confirmed that progressive resistance training — adding weight and difficulty over time — is required to grow the rectus abdominis just like any other muscle. Weighted cable crunches, hanging leg raises, ab wheel rollouts. Not 100 bodyweight crunches every morning. Treat abs like your chest. They’ll respond like your chest. 🔥 LOW BODY FAT WITHOUT AB MUSCLE = SKINNY. NOT SHREDDED. The guys you see with flat stomachs but no definition? They lived by “abs are made in the kitchen.” They dieted. They lost fat. But they never built the muscle underneath. Getting to 10-12% body fat is the price of admission — it just gets your abs visible. The thickness, the separation, the pop? That comes from the gym. Diet is the reveal. Training is the show. Stop skipping ab training bc the internet told you diet is enough. Build the muscle first. Then let the kitchen show it off. That flat stomach with no definition? That’s a diet trophy, not a physique. 🚨 Save this. ✉️ Share with someone whose proud of their diet trophy.

You don’t need more ab exercises, you need this 10 minute protocol I use myself. Most guys think the reason they can’t see their abs is because they don’t train them enough. So they add more crunches, more random core days, and more volume on top of an already stressed system. Then they look in the mirror 6 weeks later and nothing has changed. The problem usually isn’t effort. It’s strategy. Here’s the 10 minute ab framework I run. 1. Prime (2 minutes) 30 seconds: dead bug 30 seconds: glute bridge with posterior pelvic tilt 30 seconds: tall kneeling plank (squeeze glutes hard) 30 seconds: slow, controlled breathing (inhale through nose, long full exhale, ribs down) This teaches your core to actually brace and stack properly so abs can fire instead of your lower back and hip flexors doing all the work. 2. Strength (6 minutes) Pick 2 movements and alternate them for 3 rounds with minimal rest: Anti‑extension: RKC plank or long lever plank (20–30 seconds) Anti‑rotation: half‑kneeling cable/band press‑outs (8–10 reps/side) Loaded flexion: heavy cable crunches or hanging knee raises (8–12 reps) Example: Round 1–3 A1: RKC plank – 20 seconds A2: Half‑kneeling press‑out – 8–10 reps/side You’re training your abs like any other muscle: progressive overload, tension, and control. 3. Finisher (2 minutes) 20 seconds: hard hollow body hold 10 seconds: rest Repeat for 4 rounds. Run this at the end of 2–3 lifting sessions per week for the next 8–12 weeks. Combine it with: A small calorie deficit if you have body fat to lose 8k–10k steps per day 0.8–1.2g protein per lb of bodyweight You don’t need a 45 minute ab day. You’re not chasing a burn; you’re building strength, and muscle, then stripping the fat that’s hiding it. If you’re sick of struggling alone, hit the link in my bio to book a free discovery call. I’ll optimize your health, build your plan, and get you the physique of your dreams.

Abs Ain’t Just Made In The Kitchen… Let’s Be Real 👀🔥 They say abs are made in the kitchen… and yeah — if you just want a flat stomach with a little crease, cool. That’ll do it. But if you want a REAL 6–8 pack? Defined. Popping. Summer-ready? You gotta put work in the gym too. No shortcuts. My go-to ab builders: ✅ Alternating Leg Lifts ✅ Full Leg Lifts ✅ Hanging Scissors Stay consistent and watch your core transform. Comment “PLAN” — I’ll send you my full 4-week workout + meal plan to get you right before summer hits.

My favorite ab workout using an AB MAT This is an ab workout I took from @hypertrophycoach years ago It’s very simple, yet very humbling This lengthens the abdominal wall as well as shortens it completely as well. Most ab exercises do not allow for full lengthening and shortening ranges like this one @team_nocutereps will thicken up your abs without thickening the waist line because food always stays controlled 🎯