This PDF Plan Makes Building Your Abs Easier

You'll add these novel exercises to your workouts for more core-building power.

YES, MOST GUYS DREAM of a strong set of six-pack abs. Then they keep dreaming, never realizing their goals after trying to accomplish them by sticking with the same old exercises that they've done in the past. To make new gains, it makes sense to take a new path. That's why you, MH MVP, should consider taking on the new movements outlined in this exclusive workout PDF for a stronger core.

Part of the appeal of these exercises will come from novelty. “Your body adapts and stops responding to exercises over time, stalling your progress,” says Bill Hartman, C.S.C.S., co-owner of Indianapolis Fitness and Sports Training. That’s why it’s especially important to regularly hit the refresh button on your ab routine. “Adding different exercises to your workouts gives your muscles a new stimulus and triggers growth,” says Hartman.

You'll also challenge your core in new ways that your standard sets of crunches and planks don't. For one, the majority of these exercises should be performed with a load, giving your muscles something to resist. Your abs are no different than other muscle groups, so you should challenge them with more than just the high volume bodyweight reps characteristic of those other core exercises. You'll also break from using only the standard spinal flexion and bracing functions of your core, adding others like anti-rotation and anti-extension, to the mix.

Here's the plan: add two of the moves on the following pages into each of your weekly workouts. The pair you pick doesn’t matter as long as you choose a different set each time. After the week, rotate to another two. Keep mixing in the movements—and follow the list of tips to stop sabotaging your six-pack—to make the progress you've been aiming to achieve.

And remember, as an MVP, you can use your exclusive members-only discount to our online shop to get much more from Men’s Health.