If anyone can show you how to get magazine-worthy abs, it's Chris Ryan. This top model and trainer has graced the pages of Men's Fitness dozens of times, sporting a six-pack. In this exclusive video, Chris takes you through a routine he designed himself. And Chris throws in a bonus ab move for good measure. Do this entire workout (or incorporate one or two moves into your regimen) to carve your core...no Photoshop required.

Shot on location at Velocity Sports Performance in New York City.

HOW IT WORKS:

“This workout rocks,” says Ryan, explaining that you “can’t just work your six-pack muscle, the rectus abdominis,” which crunches mainly target. 

“Each movement in this routine works your whole core, from hard-to-reach areas like the obliques and transversus abdominis [deep core muscles] to the much neglected muscles on your backside, which are also part of the core.” The posterior muscles—glutes, hamstrings, and lower back, in particular—“also need to be strong to counterbalance your front muscles, both for safety and to have that overall tight midsection look,” he says.

Get ready for some very challenging plank variations and other moves inspired by gymnastics and CrossFit.

Hey, no one said getting magazine-worthy abs would be easy, but at least now you’ll know how. Try this workout and stick to a good meal plan; you should see results within a month.

DIRECTIONS:

Perform the exercises as a circuit. So you’ll do one set for each move, resting in between, and repeat until you’ve done four total sets for all the exercises. You can repeat the workout three to four times per week. “Another option is to take two or three of the exercises and add them at the end of workouts you’re already doing,” says Ryan. “Just make sure to get through at least two cycles of all seven exercises each week to see the results you want.”