Gym Ab Workout
Weighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.
About the program
Abs grow like any other muscle — from load that keeps going up. Cable crunches let you add weight, hanging leg raises load the lower abs, the ab wheel trains the whole core in a stretched position, and side planks hit the obliques. Do it 2–3 times a week at the end of a session.
Who it is for
Gym-goers who want strong abs and have outgrown floor crunches.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Abs
12 sets
How to progress
Add weight to cable crunches once you get 3×15. On hanging raises move from bent knees to straight legs. With the wheel, extend the range until you can roll out from your knees to a full stretch.
Similar programs
15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.
Beginner · 3 times a week · HomeAdvanced Home Abs CircuitA tough no-equipment ab circuit: jackknife sit-ups, mountain climbers, scissor kicks, oblique crunches and shoulder-tap planks, 3–4 rounds.
Intermediate · 3 times a week · HomeNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · HomeChest Workout at the GymFour chest exercises: barbell bench press, incline dumbbell press, chest dips and cable crossovers.
Intermediate · once a week · Gym