Abdominals Workouts

Abdominals-focused workouts built around trunk flexion, anti-extension, and rotational control with evidence-based effort targets, practical loading choices, and simple progression for stronger core performance.
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Workout 1

5 exercises13 sets

Abdominals Strength and Stability Template

Abdominals

A core-focused template combining loadable trunk work with bodyweight stability patterns to build abdominal strength, control, and endurance.

  1. 1
    Cable Crunch
    anatomy
    1Exercise
    Cable Crunch

    Rest 1m 15s

    • 115 reps x 30 kgRIR 3
    • 212 reps x 40 kgRIR 2
    • 310 reps x 50 kgRIR 1

    Initiate with trunk flexion, not arm pull. Stop each set with 1-2 reps in reserve.

  2. 2
    Hanging Leg Raise
    anatomy
    2Exercise

    Hanging Leg Raise

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Posteriorly tilt pelvis at the top and lower with control; avoid kipping.

  3. 3
    Dead Bug
    anatomy
    3Exercise

    Dead Bug

    Rest 1m

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Flatten low back gently to floor, move opposite limbs slowly, and keep ribs down.

  4. 4
    anatomy
    4Exercise

    Machine Torso Rotation

    Rest 1m 15s

    • 114 reps x 20 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Keep hips stable and rotate through trunk. Avoid bouncing to create momentum.

  5. 5
    Front Plank Hold
    anatomy
    5Exercise

    Front Plank Hold

    Rest 1m

    • 11m

    Squeeze glutes, keep ribs down, and maintain a straight line from shoulders to heels.