Rippled and defined abs are perhaps one of the most sought-after features of any fit guy. And that's because they are incredibly difficult to attain and maintain.

Lucky for you, we've curated an (admittedly) intensive four-day regimen to get you the midsection you want—and fast. Complete this side-splitting program on a weekly basis, and hone your way to clear results.

How it works

It’s easy to knock out a few crunches or situps at the end of a workout and believe you’ve worked your core. But effective abs work should never be an afterthought.

Plan your core work on days in-between regular lifting. You’ll get better results—an even more shredded torso and core. To avoid over-training, we’ve limited the workouts to three exercises per session. That’s plenty. The moves will challenge your balance and stability, and require only 20 minutes.


Perform two core workouts per week for four weeks in-between your main workouts.

The three exercises in each workout will vary. Perform them as a circuit, completing one set for each, one after the other, and resting as little as possible in-between. Repeat for the prescribed number of sets.