Ab Workout To Increase Ab Size

This advanced ab workout is designed to increase the size of your abdominal muscles to make them more defined and visible.

Workout Summary

Build Muscle
Single Muscle Group
Advanced
2
Bodyweight, Cables, Exercise Ball
Male & Female

Workout Description

This advanced ab workout is designed to increase the size of your abdominal muscles, making them more defined, and more visible. The routine is done twice a week, with at least 2 days rest in between sessions. Traditionally, ab exercises are usually done at around 20 reps, but this workout works in a rep range of 10-12 with loads increasing to build the size of the abdominals.

Workout Schedule:

Workout 1 - Abdominals
Abdominals
Exercise Sets Reps
Cable crunch 3 12
Weighted leg raise 3 10
Weighted exercise ball crunch 3 12
Notes
All exercises should be done slowly! Focus on crunching the ab muscles, not rotating at the hips. You should use enough weight so that you can just complete the set with good technique. If you feel like you can do a few more reps, add more weight.
Workout 2 - Abdominals
Abdominals
Exercise Sets Reps
Hanging knee raise, twisting 3 12
Decline sit ups (weighted) 3 10-12
Decline abdominal reach (weighted) 4 10
Notes
Hanging knee raises - twist left AND right on each rep.
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134 Comments+ Post Comment

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Posted Tue, 05/25/2010 - 16:20
Pim Costello
Works Well. I've Included In My MMA Workout.
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Posted Wed, 03/02/2011 - 16:17
ryan delong
whats ur mma work out like
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Posted Fri, 04/15/2011 - 18:24
chris jacobson
yo ryan what up lol
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Posted Sun, 06/06/2010 - 09:51
Erik Connolly
On the leg raises should it be hanging or lying?
Steven's picture
Posted Sun, 06/06/2010 - 11:32
Steven
Either would be OK.
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Posted Thu, 06/10/2010 - 09:59
Jairus
Hey man quick question, Im 18 and I have an 8 pack, but due to the fact that I used to be pretty overweight, my last two abs are covered in extra skin(almost looks like fat) Any stretches or ab workouts that might help stretch that out, or make it disappear? I eat healthy, and regularly, just cant get it gone. Also: Is it bad if I do ab workouts in my down time for resting between other muscle group workout sets? Example: I do my biceps, and while im resting a minute between my sets, I do abs? Thanks again, Jairus
Steven's picture
Posted Thu, 06/10/2010 - 14:34
Steven
A cutting diet is the real key to reducing this extra fat. And it's OK to do abs in between sets as long as you have energy to still focus on the major muscle groups.
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Posted Wed, 07/28/2010 - 18:27
anthony
do you know if using a cutting diet lets say eating chiken and brown rice alot. Will i still gain weight and stay lean with a diet like that. Like the whole day eating chiken breast brown rice or a potato and vegtables.
Steven's picture
Posted Thu, 07/29/2010 - 14:07
Steven
Hi Anthony, Fat gain and fat loss always come down to daily calories. You can overeat a lot of clean foods and get fat, or undereat and lose fast and muscle. here is an article that talks about staying lean and gaining muscle: http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-muscle-while-minimizing-fat-gains.html
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Posted Thu, 08/18/2011 - 12:01
Fever
Ive heard that swimming tightens up and pulls in skin.
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Posted Thu, 12/29/2011 - 10:09
Pat
I am 14, and I do abs everyday, and I eat great. I do cardio workouts also. I have lost 35 pounds and I have a six pack, but my lower two abs are covered in my extra skin. Any suggestions on what to do?
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Posted Tue, 08/14/2012 - 21:35
Yohan
bro theres a muscle (cant remember what its called) which is kind of like a belt and is situated near your belly button and wraps around your waist. the size of this muscle differs from person to person, some are thick and some are thin, unfortunately it is superficial to your abs, meaning that it is likely in your case, that you have quite a thick one which is covering up your bottom two abs, i have this problem too. so no matter how big or strong they might be, they wont be seen.basically its like a mask
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Posted Sun, 07/07/2013 - 01:00
Dr. S
I suggest you build bigger abs. It'll fulfill the skin and larger abs i believe look better.
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Posted Thu, 06/10/2010 - 13:35
Josh
I noticed that this workout only has one exercise that does the obliques. Is this workout meant mainly as a front ab muscle workout? (I don't know the correct muscle name, pardon me for sounding uneducated).
Steven's picture
Posted Thu, 06/10/2010 - 14:22
Steven
Most ab work focuses on the "six pack" area of the abs. There is often a fear of widening the waist line, so many ab workouts don't include much oblique work.
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Posted Thu, 06/10/2010 - 14:46
Josh
I suppose that makes sense. I was under the impression that you should always work out your obliques as well. Should I just swap them into this routine in place of one of the regular ones in the first day?
Steven's picture
Posted Thu, 06/10/2010 - 14:48
Steven
I would simply add in oblique work, or remove an ab exercise.
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Posted Tue, 06/15/2010 - 17:25
tony
Hey. I've got an 8 pack already. You can say I'm definitely ripped. I've used this program for about two weeks now, using it the way it was recommended. Is it okay to do this four days out of a week instead of two?? I'd like to see if it would be a good idea because i need to give my abs a challenge. Thanks -Tony
Steven's picture
Posted Wed, 06/16/2010 - 09:26
Steven
You could perform 4 ab workouts each week.
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Posted Wed, 06/16/2010 - 09:01
Chris
I also have the same problem as Jarius, I've been working on my abs a lot lately, i have the top 4 abs they show decently, but i cant seem to get rid of the skin surrounding my abs, due to i lost 42kg quite fast, I'm 17 years old, I've been told it will start to shrink because I'm still young and growing. But i need a suggestion to a supplement, to help retract the skin, I'm 6ft 1" and 85 kg if that helps at all. Thanks heaps Chris
Steven's picture
Posted Wed, 06/16/2010 - 09:25
Steven
Hi Chris, I recommend asking this question on the forum to see if anyone has some good suggestions. http://www.muscleandstrength.com/forum/
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Posted Mon, 07/19/2010 - 11:24
ALEX
KEEP EATING RIGHT, KEEP YOUR DIET RIGHT, LOTS OF CARDIO, AND WHEN YOU GO TO BED FOR THE REST OF THIS WEEK... WRAP YOUR STOMACH IN PLASTIC WRAP THAT YOU USE FOR COVERING LEFTOVERS.. WRAP IT TIGHT 3-4 TIMES AROUND YOU IN YOUR PROBLEM AREA.. TRUST... YOULL BE WASHING YOUR CLOTHES ON YOUR STOMACH IN NO TIME...
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Posted Tue, 03/08/2011 - 21:14
Josh
Don't wrap your stomach in plastic wrap. lol http://www.livestrong.com/article/135850-the-dangers-wrapping-your-stomach-with-plastic-wrap/
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Posted Sat, 11/05/2011 - 11:42
Morgan
Drink lots and lots of water, it will give your body more elasticity
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Posted Mon, 06/21/2010 - 13:09
Josh
I'm not exactly an "advanced lifter." I've only been hitting up the gym seriously for the past year. Is this not a good workout to do? I've been using it for a few weeks, and it feels good to me. I'm able to complete it. Why does this labeled advanced?
Steven's picture
Posted Mon, 06/21/2010 - 15:11
Steven
Hi Josh, It's primarily labeled advanced because of the volume and intensity of work. If it is feeling good for you, definitely stick with it!
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Posted Fri, 06/25/2010 - 22:57
Amish Desai
Is it possible to over work abs?
Steven's picture
Posted Mon, 06/28/2010 - 16:17
Steven
Yes. I think many people try to perform too much ab work, thinking it will lead to a flat stomach.
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Posted Sat, 06/26/2010 - 20:49
Chris
At my Gym the cable cruches arent on the pully like in the video, can you do it with one of the machine, and when doing this workout it seems easy, but im just asking, because i do a fair bit to work my abs, such as -cable cruches-40 reps 4 set with 97kg on the machine - 130reps 3 or 4 sets, ab crunches on the decline bench( similar to the sits in the video but i dont go all the way down, does this make a big difference?) -knee raises-40 reps 3 sets but i cant find many things for obliques i would appreciate some advice or why your workout would be so effective because from all the comments it seems to help people -Chris Thanks :)
Steven's picture
Posted Mon, 06/28/2010 - 14:22
Steven
Hi Chris, You can perform the machine version of the exercise. Decline crunches - it shouldn't make much if any difference. For obliques you can perform dumbbell side bends.
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Posted Sun, 07/04/2010 - 20:37
jared
i got a question.. for the Weighted leg raise and Weighted exercise ball crunch. how do i add more weight on a leg raise.. attaching weights on my legs? this is hardly possible.
Steven's picture
Posted Tue, 07/06/2010 - 17:13
Steven
Hi Jared, You can use ankle weights or a weighted vest for the leg raise. For crunches, hold a dumbbell on your chest or under your chin.
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Posted Wed, 07/07/2010 - 17:52
Paul
Just wondering if there is such a thing as too much maintenance. On days I am not doing abs is it ok to do, say, sit-ups, planks, side-planks, and bicycles every day. If no, how often should I?
Steven's picture
Posted Wed, 07/07/2010 - 19:07
Steven
Hi Paul, It can be done, but generally it is hard to overtrain abs. I would train them 2-3 times per week max, and only cut back if soreness is preventing you from working out other areas of the body.
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Posted Sun, 08/01/2010 - 05:43
Elie
Hi Steve, Can i replace the Decline Sit Ups/ Abdominal reach with 2 something else? Thanks!
Steven's picture
Posted Sun, 08/01/2010 - 14:05
Steven
Absolutely! Take a look at the ab exercises page and find something that works better: http://www.muscleandstrength.com/exercises/abs.html
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Posted Tue, 08/03/2010 - 21:25
cam
Hey I've been an athlete for all my life first I was playing soccer then basketball and now I'm boxing at a high level. One thing that always bothered me no matter how hard I train my 6 packs never stand out. If I tense you can see them a bit but if i don't tense it just look like a flat stomach with not much muscle on it. Why is that?
Steven's picture
Posted Wed, 08/04/2010 - 09:51
Steven
Hi Cam, Seeing a six pack is all about diet. Here is an article that addresses that topic: http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html I would also recommend this article to help you get on track with a cutting diet: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html
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Posted Wed, 08/11/2010 - 01:43
Nino
Are these 2 workouts done on the same day?
Steven's picture
Posted Thu, 08/12/2010 - 14:10
Steven
Hi Nino, No, you perform each of these workouts once a week, for a total of two ab workouts.
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Posted Tue, 12/06/2011 - 14:39
ali
Hi, If I was able to do these 2 workouts twice a week, what should I do to increase their intensity so I do each workout once a week?
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Posted Thu, 09/09/2010 - 16:14
Had
Can you suggest another exercise to replace the weighted leg raise? Also, my gym doesn't have a decline bench. There is a bench I can reduce by about 5 degrees, but it's not a significant decline. What do you suggest?
Steven's picture
Posted Fri, 09/10/2010 - 08:57
Steven
Hi Had, I would suggest trying weighted situps. As far as the decline situps, I would simply sue regular situps.
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Posted Sun, 09/12/2010 - 14:27
Brad
does this exercise include the obliques?
Steven's picture
Posted Mon, 09/13/2010 - 19:20
Steven
hi Brad, The twisting knee raises hit them to some degree.
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Posted Sun, 09/19/2010 - 09:13
Saif
Steve my upper body has became perfect and greatly buffed but my abdominal area is quite skinny! My waist curves inside and u wont believe that its breadth is below 30 inches! Plz can u suggest an excercise to increase my waist (in other words increase abs sideways)?
Steven's picture
Posted Mon, 09/20/2010 - 15:18
Steven
Hi Saif, I recommend trying weighted situps and dumbbell side bends.
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Posted Sat, 01/28/2012 - 20:08
Colin
Hey if I want to get the "v-cut" abs from doing oblique workouts can I just add the excersise windshield wipers to each workout?
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Posted Mon, 09/27/2010 - 11:05
peter
hey can i use this routine while bulking?
Steven's picture
Posted Mon, 09/27/2010 - 15:22
Steven
Absolutely.

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