Its parts
The six-pack. It bends your trunk: crunches and leg raises.
On the sides. They rotate and bend your trunk and resist twisting: wood chops, Russian twists and the Pallof press.
The deepest layer, like a belt. It stabilises: planks and the Pallof press.
How to train it
- Treat them like any other muscle: with load and progression, not just high reps.
- On crunches, curl your spine by bringing your ribs towards your pelvis; don't pull on your neck.
- Include an anti-rotation exercise, like the Pallof press.
- Whether they show depends mostly on body fat, not on how many crunches you do.
How many sets
About 6–10 sets a week. Squats and deadlifts work them too.
Sample workout
A loaded crunch, a leg raise, an anti-rotation exercise and a plank to finish.
| Exercise | Sets | Reps |
|---|---|---|
| Cable crunch | 3 | 10–15 |
| Hanging leg raise | 3 | 8–12 |
| Pallof press | 3 | 10–12 |
| Plank | 3 | 30–45 s |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
Your hands just rest there; the movement comes from your abs.
If only your legs move, your hip flexors do the work. At the top, curl your pelvis towards your chest.
More than a minute adds little. Make the plank harder rather than longer.
FAQ
How do I get visible abs?
With low body fat, which comes down to diet. Training them makes them thicker, so they show sooner.
Should I train abs every day?
There's no need. Two or three days a week with some load works better.
Will weighted ab exercises make my waist bigger?
Not noticeably. Your abs are thin; your waist depends mostly on body fat and bone structure.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
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