By Kevin

We all love the idea of lean and defined abs – but aesthetics is just the tip of the iceberg when it comes to the benefits of having a strong core. Power, agility, overall effectiveness of movement, great posture, increased energy, body confidence and even libido are things you can expect from spending time on building a strong and balanced core.

This simple, no frills ab routine is guaranteed strengthen and define your abs – so set yourself a challenge and aim to do it 3 times per week for 4 weeks to see what happens.

I’ve incorporated a Kettlebells in this sequence, but the KB can easily be substituted with a dumbbell, slam ball, plate, sand bag or anything DIY from around your house that will add resistance #letsgetresourceful

KB pull over with straight arm sit up

  • Lay on your back with your legs bent in towards your torso, holding the weight above your head and touching the floor.
  • Focusing max effort on your core, pull your arms back so they are vertical with the weight directly above your head, then add a straight arm sit up.
  • Lower your body back to the start position to complete the rep.
  • Repeat for 20 reps.

KB V-sits

  • Lay on your back and hold the weight above your head with your legs straight out in front of you.
  • Simultaneously lift your arms and legs until they join at the top, raising your shoulders off the floor and reaching toward your toes.
  • Return to start position, howevering your feet 2 inches from the ground
  • Repeat for 20 reps

KB oblique twists

  • Start in a seated position holding the weight in both hands, with your legs bent in towards your body, elbows tucked in and leaning your body back to around a 45 degree angle to the floor.
  • Rotate your torso from the waist, side to side, with as much control as possible, drawing the abs into the back the whole time.
  • Repeat 20 full rotations (20 each side)

Plank Variation - high plank, low plank, oblique hold plank

  • Adding active rest in between each round for extra TUT (time under tension) will boost strength and full body integration.
  • Perform each plank for 30 seconds without rest, going straight from one to the next in this order:

1. Low plank

2. High plank

3. R Side plank/Oblique hold plank (drawing right knee to left arm for advanced option)

4. L Side plank/Oblique hold plank (drawing left knee to right arm for advanced option)

  • Total time 2 mins

Repeat the entire set for a total of 3 rounds. It’s a great circuit to do after a cardio workout, as a part of your strength training or just on your own when you have a spare 15 mins. Use a weight that challenges you but always allows you to perform exercises with correct form.


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