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 and rock-solid physique.

In this exclusive video, Ryan takes you through a core routine he designed himself—and throws in a bonus abs move for good measure. Do this entire workout (or incorporate one or two moves into your regimen) to carve your core...no Photoshop required.

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.

Hey, no one said getting magazine-worthy abs would be easy, but at least now you’ll know how. And if you do this workout consistently and stick to a good meal plan, you should see visible 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.”

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