Abs are postural muscles, designed to keep your spine safe when you’re fatigued. That means that they don’t grow as quickly and dramatically in response to exercise as many other muscles do, so short rest periods and a high volume of work are mandatory to make them grow. Try the circuit below in one of your weekly workouts. Perform each exercise for 60 seconds, completing as many reps as possible. Rest 15 seconds between exercises and then 60 seconds at the end.
A. Hanging Leg Raise
Hang from a pullup bar and raise your legs to the bar, keeping them straight. Control the descent and try to slow it down more over time.
B. Swiss Ball Crunch
Take five seconds to crunch your torso to your hips.
C. Ab Wheel Rollout
D. Decline Russian Twist
Sit on a decline bench and hold a weight at arm’s length. Twist to one side and then the other.
Do two rounds of the circuit the first week and add one round every week thereafter until you’re performing it five times in Week 4.