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, 10/07/2014 - 16:22
COWBOY DAVE

MY MMA CAN BEAT YOUR MMA :0

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Posted Wed, 07/16/2014 - 18:05
ELLIOTT

are these workouts intended to be done back to back?

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Posted Mon, 06/30/2014 - 07:43
Zak

Shall we choose one of these programs routines or do them both in the abs day ? Thx in advance

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Posted Sat, 05/24/2014 - 12:26
joseph

hi Steve

how do these exercises compare to not weighted mat exercises (plank, crunches....)
i usually do something like this 3 times a week and and core not weighted work twice a week.
would you advise removing the core work from my routine and replacing them with more of this weighted work to make my abs look better?

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Posted Mon, 01/20/2014 - 02:34
ayub

Do u do workout 1 and workout 2 the same day or 2 different days

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Posted Fri, 11/29/2013 - 19:40
steve wanna be

hey I have a question for steve. first off I wanna say I love your work and think you are absolutely just amazing. keep up the good work! now for my question is it ok to smoke meth as a preworkout ? I know u probably think I am crazy but I have been doing so for about a month now and have seen amazing results and no preworkout gets me this freaking PUMPEDDDDD DUDEEE !!!! let me know asap

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Posted Sat, 10/12/2013 - 16:47
DG

will adding an extra exercise for obliques make my waist wider ? I want to get that V taper , but my waist is already wide enough . Thanks in advance !

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Posted Wed, 07/03/2013 - 00:31
Soroush

hi.tnx for WO.i have a Question.can i do other workouts(not for the abs!)duration of This Workout?or i should stop all others WOs till this WO be fineshed?and an other Q.how long should i do this WO?

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Posted Mon, 07/01/2013 - 17:02
loi

ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooomyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyygoshhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

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Posted Sat, 05/25/2013 - 23:58
ash

im 14 and want to improve on my diet and gain the last two abs but ive been woking but no change

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Posted Wed, 05/22/2013 - 09:19
Ric

Does depletion of testosterone make it more difficult to have popping abs? Would it be suggestible to get testosterone injections to combat this?

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Posted Wed, 05/08/2013 - 13:43
Aman Singh

steven my man. i went thorugh ur routine i jus wanna know should i do both the routines on the same day or 1st routine 1 day n the 2nd routine after 2 days??

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Posted Sun, 03/17/2013 - 17:45
Ryan Davis

my abs are really strong but no mater what i do i cant get them to show through. i eat healthy and workout everyday at the gym doing intense muscle building and strength training, ive lost 80lbs and still people can barley see them even though mine are stronger than most people with an 8 pack.. any ideas?

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Posted Tue, 03/05/2013 - 23:31
Andrew

I Want To Decrease My Weight, Increase My Muscle Size, And Increase My Stamina (Even If I Run 2 Laps I Will Be Very Exhausted), Any Suggestions?

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Posted Tue, 03/05/2013 - 20:39
Jonathan

Hey there,

I weight train pretty often and can see my ab-outline, but i want them to become bigger muscle. is that what this workout is designed for? in other words, should I aim for 10-12 reps like I am training a bigger muscle group? also, can i do it more often than 2 days a week in order to retrieve these results?

Thanks so much.

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Posted Tue, 03/05/2013 - 14:17
JJ

Just to be clear, workout 1 is done one day and workout 2 is done another? Also, what is the recommended rest period in between sets.

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Posted Wed, 02/27/2013 - 15:07
Joshua

Does this workout hit the core hard enough? Or should I do a core workout as well

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Posted Sun, 02/17/2013 - 16:36
Kayle Owan

What would you suggest to use for the weighted leg raise as a weight last time i tried using an 8lb medicine ball and it was very awkward

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Posted Wed, 01/23/2013 - 00:25
Danato

Hi,
I am a fairly lean person but I am trying to get very lean while still retaining my muscle mass and strength. I am just having trouble with deciding what I should be eating in order to keep my strength but at the same time become ripped/lean. Also, any suggestions of a good, intense Ab workout?
Thanks, Danato

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Posted Wed, 01/23/2013 - 00:24
Danato

Hi,
I am a fairly lean person but I am trying to get very lean while still retaining my muscle mass and strength. I am just having trouble with deciding what I should be eating in order to keep my strength but at the same time become ripped/lean. Also, any suggestions of a good, intense Ab workout?
Thanks, Danato

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Posted Thu, 12/20/2012 - 03:53
Saurabh P

In addition to this,
Do hanging leg raise when u do pull ups each day........ try to touch pullup bar with your legs.

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Posted Mon, 11/12/2012 - 23:44
Adnan Rafih

What does it mean if it's weighted?

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Posted Fri, 11/30/2012 - 18:01
mnsjason

Hey Adnan!

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 Sat, 10/06/2012 - 21:54
John W. Self

I've recently started back in a workout mintoring group and im really dedicated to workingout now my goal is to be like arnold swarzenegger any suggestions?

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Posted Tue, 08/07/2012 - 21:15
Nemke91SRB

Hey Steve, I have a quesion.
I kinda have 4 pack abs for some reason (I think I'm missing the top ones - smaller ones, those 2 that are closest to my chest). I have a feeling like my middle abs (well they are top in my case lol) are bigger (or shall I say extended) instead me having 2 extra smaller ones. I was doing abs frequently in last 10 months, so I am not missing those 2pack due to lack of workouts. What so ever, I think I was doing upper abs the most. I know genetic can have an influence too, so I was wondering can you tell me what to do? Is it possible to get those 2 that are missing? And what are possible reasons for missing those 2pack except genetics and lack of workout?

Thanks in advance!

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Posted Sat, 06/16/2012 - 22:38
Jeremy

Are you suppose to do workout 1 and workout 2 both in one day? And do I super set the excersises? Thanks

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Posted Wed, 06/06/2012 - 19:19
Nick Graham

Question, i am 13 years old and i usually fo abs every otherday, i have an 8 pack when i flex and kind of a six when i don't, do i do more work to get it more visable or what do i do? Thanks, nick

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Posted Tue, 04/17/2012 - 03:46
egesarp

do we do thesse 2 workouts at the same training day ?

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Posted Sun, 02/12/2012 - 17:12
Mikr

Im gettin ready to play college ball and this websites helping me get better

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Posted Tue, 01/17/2012 - 21:19
CSCWUN

Hey Steve - when I do the cable crunches, I do them slow with correct form but I don't feel like I'm getting a workout. I try to move up weight and rest the rope on my shoulders but the weight tends to lift me off the ground. Any advice?

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Posted Mon, 01/16/2012 - 18:22
Cullen

Hey Steve -

Someone else had asked this but did not respond to your reply..

When i do the cable crunches, i do it slow with correct form and crunch but the weight i use feels too light. when i raise the weight i put ropes at shoulder like advised but it tends to be a lot of stress on my hands. Also, say im at 90lbs.. which feels to light when im crunching, then i add 10 pounds and i kind of lifts me off the ground haha.

I only weight 140lbs but my abs can take a beating. Any advice?

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Posted Tue, 10/25/2011 - 13:40
James

Hey, Soo last summer i started doing ab workouts and i gained abs decent ones at that but i just stared noticing that on my right side its uneven...like normal 6 or 8 pack its just like 1 is longer than the rest on the right side of my abs why is this??? have i been doing a uneven exercise for my abs??

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Posted Wed, 10/26/2011 - 10:52
Steven

Hi James,

No, that's simple the result of your genetics...the way you were built.

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Posted Thu, 10/03/2013 - 03:06
Tyler

Hi, I've recently hit my recovery mark from back surgery, and I have rods in my back so I can't do crunches or lift over 50 pounds. Are there any ab exercises I can do?

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Posted Sat, 10/15/2011 - 23:42
Anthony

Hey, currently I have been doing abs at home and working them 3 times a week. I do a routine that involves 7 or 8 different exercises that target the upper and lower abs and obliques. I do one set of an exercise, rest 30 seconds and then do another set of the next exercise. I do that until I've done 3 sets on all the exercises with usaully 20, 30 or 40 reps depending on how difficult the exercise is. Just wondering if I switch to this routine, because it is done only twice per week with only 3 exercises would it still work for me? I'm trying to build the size in my abs and I really want to try this routine, just curious if what I've been doing will affect the results.

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Posted Tue, 10/18/2011 - 15:06
Steven

My advice to give it a try. Hard to say how it stacks up to your current workout.

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Posted Fri, 10/07/2011 - 03:42
Ian

Hi, I've been doing this workout pretty consistently for the past two months and I haven't seen any drastic results. I have about 10% body fat and I weigh 150lbs. I have been lifting for over a year now, off and on and my abs are the one thing I truly need to improve. Are there any pointers you could give me? Or should I step up the weights on the exercises? I want to lower my body fat to 8% or so and my weight goal is 160 for now, eventually 180. I'm also in college, so having vast control over my diet isn't very easy.

Steven's picture
Posted Fri, 10/07/2011 - 14:47
Steven

Abs are all about diet. Here is an article that can help you shed some fat and reveal the abs:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

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Posted Sat, 09/24/2011 - 13:38
kyle

Hey, I was wondering if I could do this workout plus the P 90X Ab ripper.I was thinking do this workout one day then the next day do ab ripper then the day after rest then start over again (Day1 workout1, day2 ab ripper, day3 rest, day4 workout2, day5 ab ripper, day 6-7 rest). Is this a good idea or would I be working my abs out too much?

Cheers,
Kyle

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Posted Sun, 10/02/2011 - 16:04
Steven

You probably won't overwork your abs, but on the other hand frequent training provides very little in the way of benefits.

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Posted Sat, 09/24/2011 - 08:51
AB

can the ball crunch exercise be replaced by any other workout??

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Posted Sun, 10/02/2011 - 16:03
Steven

I recommend weighted crunches on the floor.

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Posted Wed, 08/03/2011 - 18:55
austin

on the twisting knee raises should u do 12 reps 6 ech way or 24 reps 12 ech way and thanks for routine cant wait for results..

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Posted Thu, 08/04/2011 - 14:21
Steven

Hi Austin,

12 each way.

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Posted Sun, 07/10/2011 - 20:31
Brian

is there an alternative to cable crunch?

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Posted Wed, 07/06/2011 - 21:54
Daniel

Hi Steve,

I currently am working on a 5 day split program to gain muscle mass and strength. With that being said my abs have always been a strong point for myself so was wondering if it would be harmful to cycle between the 2 ab workouts (only 1 routine) after each workout?
Thanks for the feedback.

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Posted Fri, 06/24/2011 - 21:15
Jordan

Hi,

I just started lifting weights again about a month ago. Right now I'm following Doug's routing for ectomorphs as I'm trying to bulk up (6' & 140lb.) I usually find that by the end of the workout I'm too worn out to do any ab work. Is it a bad idea for me to do this routine on two separate days? or is that too much time in the gym & not enough time for my body to recover? Right now I do mon/tues, off weds, thurs/fri, off sat/sun. Could I add this routing to weds/sat? or is that not enough time off?

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Posted Fri, 06/24/2011 - 07:46
Scott

can anybody tell me how often it is best to work out your abs?

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Posted Wed, 06/08/2011 - 18:31
james

how long wud it take me 2 get a 6 pack nd quite tonned

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Posted Mon, 06/06/2011 - 20:10
2strong

Steve,

I've been doing some research about getting abs and I came across to paths. The first path is doing abs using only your body weight. The second path is doing abs using weights. My question is that if I workout my abs using weights will they protrude and make me "look like" I have a gut? I was told that all your ab muscles are thin layers and won't really grow to freakishly but I would like to know your opinion. Thanks