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The Specifics: Six Exercises for a Strong Core and Ripped Abs

Cut, jacked, ripped, diced, shredded. Those are just five of the words people will be using to describe your mid-section this summer. Personal trainer, physique competitor , and HUMANFITPROJECT network contributor Michael Kapelow crafted this routine to be the ultimate six-pack workout of the internet. Happy shredding. 


Hanging Knee Raises + Leg Extensions
3 sets x 10 reps

Bank Plank with Row to Knee Twist-Ins
3 sets x 12 reps (each side)

Lying Leg Raise with TVA Twist
3 sets x 12 reps (each side)

Frog Plank (Variation 1)
2 sets x 12 reps

Frog Plank (Variation 2)
2 sets x 12 reps

Stability Ball Adominal Twist
3 sets x 12 reps (each side)

For more workouts from the series visit

Note: All of the workouts in The Specifics are NOT to done collectively in one week. They are one-offs to add into your regular mix. 


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