When you think of your ideal physique, what stands out most in your mind? For most people, it’s a perfectly sculpted six-pack. Especially in the summer, when you want to show off your body at the pool or beach, abs are the ultimate goal.
So how do you get them?
Let’s start with a workout. Here are two ab programs for you to follow. Combine them with another muscle group and work them in twice a week. For example, abs and shoulders on Tuesday and abs and chest on Friday.


  • Hanging leg raises – 3 sets of 12-15 reps
  • Oblique plank – 3 sets of 12-15 reps
  • Decline crunch – 3 sets of 15-20 reps
  • Twist bar – 3 sets of 15-20 reps
  • Reverse crunches – 3 sets of 15-20 reps


  • Weighted cable crunch – 3 sets of 12-15 reps
  • Single-arm cable oblique crunch – 3 sets of 12-15 reps
  • Medicine ball twist – 3 sets of 15-20 reps
  • Ab rollout – 3 sets of 15-20 reps
Here are a couple of tips from our experts, too:
Whitney Reid, National Sales Director, BPI Sports – Try hitting abs from different angles so that you don’t neglect your obliques and lower abs. I do some exercises on the cables or with weights to really help dial them in.
Narmin Assria, IFBB Pro, Team BPI Athlete – The more you train your abs, the more definition you will see! Focus on controlling your breathing during every exercise. When performing leg raises, try not to rock around. Keep your body stable and glued to the back of the machine.
Steven Cao, IFBB Pro, Team BPI Athlete – When training abs, it’s important to focus on contracting the actual muscle group instead of just going through the motions. You want to feel the squeeze and do slow, controlled reps to get the most out of your ab workout.
Although incorporating this workout into your training regimen is a good start, revealing your abs requires more than exercise. The four pillars of success are a nutrition plan, cardio, ab exercises and supplementation.
All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.