One of the most effective ways to train your abs isn’t direct ab work at all – it’s heavy compound exercises. When you work your big muscle groups like legs, back and chest with squats, deadlifts and overhead presses, your abs have to work hard to stabilize your spine under the load.
Compound movements also burn far more calories than isolation exercises, which helps you get lean enough to actually see your abs.
This however doesn’t mean you should avoid specific ab training altogether. If you really want to build an impressive six pack, you need a few targeted ab exercises to make your abs thicker and fully developed.
So the ideal ab workout for lifters combines heavy compound moves like deadlifts, squats, and bench and shoulder presses, with just two direct ab exercises at the end of your session.
Why Compound Lifts Build a Strong Core
When you squat or deadlift a heavy weight, your abs and obliques brace hard to keep your spine from bending or twisting. That’s the main job of your core – to stabilize your body – and heavy lifts train it better than almost anything else. The overhead press does the same: standing with a barbell over your head, your abs work to keep your lower back from arching.
The heavier you lift with good form, the harder your core works. That’s why many powerlifters and strongmen have thick, powerful midsections without doing endless crunches.
The Ab Workout: 2 Exercises After Your Heavy Lifts
The direct ab exercises I usually do are crunches or sit-ups and leg raises, and I do them right after my deadlift or squat session, when my core is already warmed up.
1. Crunches or Sit-Ups – 3 sets of 15–20 reps
This is a great exercise that can be performed at the gym or at home. The only difference between crunches and sit-ups is that during crunches you only lift your upper back, instead of your whole torso.
Like any other muscle, your abs need to be trained with enough intensity to grow and progress. So after a while, when your abs get stronger, I recommend switching to weighted crunches or sit-ups – just hold a weight plate on your chest.
2. Leg Raises – 3 sets of 12–15 reps
The leg raise is a unique exercise that works your whole abdominal area, especially the lower abs. Leg raises will improve your flexibility and give you amazingly strong lower abs.
Leg raises don’t only target your abs – they also activate the hip flexors and the muscles of your lower back, making them a valuable exercise for overall strength. Unlike sit-ups and crunches, which mainly focus on the abs, leg raises involve more stabilizing muscles and give you a more complete core workout.
The advanced version of the leg raise is the hanging leg raise.
Sample Week: Compound Lifts Plus Abs
- Monday – Squat day: squats, Romanian deadlifts, lunges, then crunches and leg raises
- Wednesday – Upper body: bench press, overhead press, pull-ups, rows
- Friday – Deadlift day: deadlifts, front squats, overhead press, then crunches and leg raises
Two short ab sessions a week on top of your heavy lifts is all you need. Your abs are already working hard during every squat, deadlift and press.
Don’t Forget Diet and Cardio
Remember, diet and cardio are a big part of getting a six pack. For most men abs start to show at around 10–12% body fat, and for most women at around 16–20%. Until you get there, your abs will stay hidden no matter how strong they are – here’s our guide on how to get a six pack.
Want more ab exercises and routines? Check out our complete six pack workout guide, or try this quick 10-minute ab workout.
