"You can rip out ab exercises all day long in the gym, but without the right combination of high-intensity fat-burning cardio along with specific abdominal-strengthening exercises that build your abs rather than break the tissue down, you won't ever show off the results of your efforts," says Liz Lowe, C.S.C.S., owner of Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida.
Spot training doesn’t work, but this workout does. It'll burn off the layer of fat hiding your chiseled "show" muscles, strengthen your core, and build muscle density so your abs really “pop,” Lowe says. "Strength exercises such as the front squat, overhead plate walking lunge, bulgarian and counterbalance squats will work to build deeper core muscles since your abdominal wall is being used to stabilize your entire body during each exercise," she explains. "The russian twist, suspension trainer crunch, and decline crunch act as fine-tuning exercises, giving your abdominal wall the shape you want." What's more: You're continuously moving in this workout, so it sky-rockets your heart rate, scorches calories, and burns fat long after the workout is over.
Prescription: This workout can be done 2-3x per week max since muscle recovery is extremely important with any muscle-building and fat-burning routine.