• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Workouts Core

The Abs Workout You’ll Feel Until Next Week

by Vidur Saini Published on Jan 15, 2023

Generation Iron Exercise Guide Abs
This post may contain affiliate links (disclosure policy).

Abs Workout to Make You Sore

Most people treat their abs as accessory muscles which is why only a few people have a chiseled six-pack while the others are always figuring out a way to get them. You need to train your abdominals as you train all your other muscle groups.

Doing a couple of ab exercises at the end of a workout isn’t going to budge the needle when it comes to building a six-pack. There are only a few things more satisfying than having sore abs for a week after you train them.

Exercise 1 – Ab Wheel Rollouts – 3 Sets Failure

We start the abs workout with the ab wheel rollouts. The ab wheel rollouts work your complete upper body and help in building core strength. If you don’t have access to an ab wheel at your gym, use a barbell and put a quarter plate on each side.

Maintain a full range of motion while performing this exercise and pause for a second at the bottom of the movement. All the exercises in this workout will be done to failure. Don’t stop until there is nothing left in the tank.

Exercise 2 – Superset

– Hanging Leg Raises – 3 Sets Failure

– Kneeling Cable Crunches – 3 Sets Failure

We’ll be training the complete abdominal in this workout. The hanging leg raises target the lower abs while the kneeling cable crunches will train the middle and upper abs. Using cable in the crunches puts constant tension and resistance on the abs.

Maintain a constant repetition tempo while performing all the exercises. Don’t rush through the exercises and focus on maintaining a mind-muscle connection with your abs and contract your abs with every rep.

Exercise 3 – Giant Set

– Crunches – 3 Sets Failure

– Heel Touches – 3 Sets Failure

– Reverse Crunches – 3 Sets Failure

In the giant set, we will be training the upper, middle, lower abs along with the obliques. Obliques are the fish gill-like muscles at the sides of your abs and are one of the most overlooked muscles.

All the three exercises are done while lying on the floor so you don’t waste time switching positions. Go from one exercise to another without stopping for rest in between sets. You can take a minute’s rest after completing one giant set.

Exercise 4 – Superset

– Landmine Ab Twists – 3 Sets Failure

– Russian Twists – 3 Sets Failure

Your goal should be to complete this workout in half an hour. The abdominal is a small muscle group and doesn’t need a lot of time to recover between sets. Both the exercises in this superset are focused on developing your obliques.

For the landmine ab twists, anchor one end of a barbell in a corner. Grab the barbell from the other end with both hands at neck level. Perform the movement by rotating the trunk and hips as you swing the weight to the right side. Return to the starting position and repeat on the left side.

Exercise 5 – Planks – 3 Sets Failure

Planks have earned a name for themselves for being an ultimate core strength building exercise. We start and end the workout with core strengthening exercises. Hold the planks for as long as you can.

By the end of the workout, your abs should be filled with blood and lactic acid. Don’t be surprised if you cramp up during the workout. One workout like this in a week should be enough to get you the washboard abs.


How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

About Vidur Saini

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility