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[Workout Plans] Cut Up Your Core With The Total Ab-Domination Workout

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Looking for a little high octane fuel to light explosive new ab growth? Fire away at your core from all angles with the Total Ab-Domination Workout.

Giddy up. Your abs are about to get lit the fudge up.

Our latest ab gauntlet strategically leverages a combo of weighted exercises, high-velocity supersets, isometric holds, and explosive movements to crush your entire core and pump out unparalleled growth. The routine is so potent and diverse that it’s borderline guaranteed to shake up even the most well-developed six-packs. And then propel them into another stratosphere.

The workout is programmed to wring out EVERYTHING—including the lower abs, obliques, rectus abdominis (the six-pack muscles), and the inner transverse abdominis—and cut up the entirety of your core. By using a broad spectrum of intense movements, it stimulates each individual group of ab muscles to pop, carves out spiraling striations and magical definition, and tightens up the entire region; all while keeping intensity high, your heart rate soaring, and stubborn fat stores sizzling in glorious pain.

And it gets better. You can do it whenever, wherever to dish out a little bit of abdominal action anywhere. Just sub resistance bands for the cable crunches.

A few rules:

  • Once your abs sprout and begin to strengthen, add weight to up the difficulty. Challenge = growth and change.
  • Rest 30s – 1 minute in between sets.
  • Do the Total Ab-Domination Workout once every 3 days, max.

Gettttttt it.

*Click on each applicable exercise name for a full pop-out video demo. A printable recap is available here.


 

1. Bicycle Crunches


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How To:


Protocol: 2 sets — 60 reps

Target Muscle(s): Abs (All)

  • (1) Lie flat on the floor with your legs extended and hands behind your head.
  • (2) Pull your right knee into your chest and simultaneously crunch your left elbow across your body — your knee and elbow should point at each other.
  • (3) Immediately kick your right leg out, pull your left leg in, and crunch your right elbow across your body. Repeat for 60 reps (each cross-crunch is 1 rep)

 

 

2. [SUPERSET] Ab V UpsReverse CrunchesAb Planks


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How To:


Protocol: 2 sets — 15 reps + 15 reps + 45 seconds

Target Muscle(s): Transverse Abdominis, Lower Abs

  • (1) Complete 15 Ab V-Ups. Raise your arms and legs simultaneously, while staying straight, and touch your toes at the top. Lower to the ground and repeat.
  • (2) Complete 15 Reverse Crunches. Contract your lower abs and lift your butt off the floor, pulling your knees into your chest.
  • (3) Roll over and do a Plank for 45 seconds (or until you collapse).

 

 

3. Wide Leg Sit-Ups


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How To:


Protocol: 2 sets — 15 middle/10 left/10 right

Target Muscles: Rectus Abdominis, Obliques

Wide Leg Sit-Ups

  • (1) Lie flat on the ground with your legs spread out wide. Grab a dumbbell, medicine ball, or kettlebell to up the difficulty.
  • (2) Powerfully contract your core, raise your torso, and touch your left hand (or the weight) to your right foot.
  • (3) Return down to the bottom. Extend your arms long over your head and stretch out your core; immediately crunch up and touch the ground in between your feet.
  • (4) Return to the bottom a 3rd time. Repeat the motion, touching your left hand to your right foot.
  • (5) Continue to alternate left, middle, right.

 

 

4. [SUPERSET] Extended Side Planks + Plank Knee Tucks


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How To:


Protocol: 2 sets — 30 seconds per side + 15 reps per leg

Target Muscle(s): Obliques

  • (1) Hold an Extended Side Plank for 30 seconds per side. Stack your feet and hold your body up with your right arm. Raise your left arm high into the air, keep your core tight, and resist any pull to droop.
  • (2) Do 15 Plank Knee Tucks per leg. From push up position, pull your knee into your stomach and SQUEEZE. Your body stays flat the entire time.

 

 

5. Weighted Cable Crunches


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How To:


Protocol: 2 sets — 20 reps

Target Muscle(s): Rectus Abdominis

  • (1) Attach a triceps rope to a cable stack and set it to a high position. Set it to a weight that’s challenging, but lets you complete a full set.
  • (2) Grab the rope and get on your knees. Sit back into your hips and pull the rope beside your head.
  • (3) Powerfully contract your core, crunch your abs down towards the floor, and SQUEEZE the contraction. Your butt doesn’t move.
  • (4) Slowly release and fully extend up. Repeat for 20 reps. If you don’t have access to cables, use a resistance band instead.

 

 

6. The Lower Abs Trifecta


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Protocol: 1 set — 15 reps + 15 reps + 30 seconds

Primary Muscles: Lower Abs

The Lower Abs Trifecta (LAT) is a strategic superset that hypertargets and blasts the lower abs. It involves three exercises — Pulse UpsReverse Crunches, and Ab V Holds — performed back-to-back. Check out our full walkthrough guide here if you’re unfamiliar with any of the 3 exercises.

Here’s a summary of how it works:

  • (1) Find an open floor space or grab a flat bench — that’s all you’ll need to start.
  • (2) Complete 15 Ab Pulse Ups. Once this gets too easy, hold a dumbbell in between your feet as you pulse upwards.
  • (3) Without resting, immediately do 10 Reverse Crunches. Again, once this gets too easy, hold a dumbbell in between your feet as you crunch inward.
  • (4) Without resting, immediately do an Ab V Hold for 30 seconds.
  • (5) Rest 1 minute and 30 seconds.
  • (6) Repeat steps 1-5 two more times, for a total of 2 LATs

 

 

7. Sprinter Sit-Ups


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How To:


Protocol: 1 set — 30 reps

Target Muscles: Abs (All)

  • (1) Lie flat on the floor.
  • (2) Explosively contract your core, crunch up, and bring your left knee/right elbow into the center of your body.
  • (3) Return to the floor and continue to alternate sides.


Page: 1 | 2 (Printable Recap)


 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Agusthink

    Hi! Which exercises can I add weight to? and how exactly? Gracias!

    • Weight applies to 4 exercises:

      Wide Leg Sit-Ups — Hold a dumbbell.
      Cable crunches — adjust the weight stack.
      Reverse crunches and pule ups — hold a dumbbell in between your feet.

  • Excellente… Siempre deseado encontrar una rutina de ejercicios para abdominales

  • Ab workouts

    Although there are some great exercises here, working out your abs alone wont make you slimmer. If your goal is to have visible, defined abs, I highly recommend the program at: ” Abworkouts.ml “