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Abs are built with heavy, progressive training and shown by low body fat. They start to show around 10% and pop around 8%. The diet and daily cardio uncover them.

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Weekly ab schedule

Day Ab work
Monday Circuit A, after the main lifting
Wednesday Hanging leg raise + cable crunch (in the workout)
Thursday Plank + ab wheel (in the workout)
Friday Circuit B, after the main lifting
Saturday (optional) Circuit A or B, 10 min after the metcon

No separate ab day is needed: abs are a small muscle that recovers fast, so short hard sessions several times a week work best.

Circuits

Circuit A

3 rounds, 60 s rest between rounds

  1. Weighted cable crunch, 12–15
  2. Hanging knee or leg raise, 10–15
  3. Cable woodchop, 12 each side
  4. Weighted plank, 45–60 s

Circuit B

3 rounds, 60 s rest between rounds

  1. Ab wheel rollout, 8–12
  2. Decline sit-up holding a plate, 12–15
  3. Reverse crunch on a bench, 15
  4. Side plank, 30–45 s each side

Best ab exercises

Area Exercise Sets × reps Why
Upper Weighted cable crunch 4 × 10–15 Best for thick, deep ab blocks
Upper Decline sit-up with plate 3 × 12–15 Heavy load through a full range
Upper Ab wheel rollout 3 × 8–12 Brutal stretch under load
Lower Hanging leg raise (straight legs) 4 × 10–15 Best lower-ab move; curl the pelvis up at the top
Lower Reverse crunch on a bench 3 × 12–15 Easier version of leg raises
Lower Dragon flag negatives 3 × 5–8 Advanced; lower over about 5 s
Obliques Cable woodchop 3 × 12 each side Builds the side lines
Obliques Hanging oblique knee raise 3 × 10 each side Lower obliques plus abs
Obliques Side plank 3 × 30–45 s each side Core strength and stability
Deep core Weighted plank 3 × 45–60 s Keeps the waist tight
Deep core Stomach vacuum 3 × 20–30 s Trains a flatter, narrower waist

How to progress