People are always searching for the best ab exercises. Sometimes it is about aesthetics. Sometimes it is about performance. Most of the time, it is both.
Strong abs will improve how you look, but more importantly, they help stabilise your spine, support your lifts, and allow you to move better in and out of the gym.
Let’s be clear from the start. Everyone has a six pack. For most people, it is just hidden under a layer of body fat.
So yes, getting leaner plays a big role. But building stronger, more developed abs will make a noticeable difference when that body fat comes down.
The goal is not just to train abs harder. It is to train them properly.
Abs Are Built in the Kitchen Too
You can do all the sit-ups in the world, but if your nutrition is misaligned, your abs will stay hidden.
At the most basic level, body composition comes down to energy balance. Calories in versus calories out
At Foundry, we keep this simple:
- Eat regularly
- Prioritise protein
- Base your meals around whole foods
- Keep processed foods and alcohol in check
To get lean enough to see your abs, consistency matters more than perfection.
Focus on habits you can repeat:
- Protein with every meal
- Plenty of vegetables
- Managing portion sizes
- Keeping calorie intake aligned with your goal
Nutrition is what moves the needle.
Your Core
When people think about abs, they think of the six pack. That is just one part of the picture.
Your core includes:
- Rectus abdominis
- Obliques
- Transverse abdominis
- Lower back and surrounding stabilisers
Its job is not just to bend your spine. It is to stabilise your body, transfer force, and control movement.
That means your training needs to reflect that.
Crunches alone will not cut it.
Train Your Abs
If you want to see real progress, you need to train the core in multiple ways.
At Foundry, we break this down into key movement patterns:
- Anti-extension
- Flexion
- Anti-rotation
- Rotation
- Anti-lateral flexion
Each one plays a role in building a strong, functional, and developed core.
Anti-Extension
These exercises teach you to resist arching through the lower back.
They create tension through the entire body and build the kind of strength that carries over into heavy lifts.
Exercises to focus on:
The key here is control. Brace hard, keep your ribs down, and breathe under tension.
Flexion
Flexion has had a bad reputation in some circles, but the truth is simple. One of the primary functions of the abs is to flex the spine.
Avoiding it completely makes no sense.
Exercises to include:
- Sit ups
- Crunch variations
- Reverse crunches
Slow things down. Control the movement. Stop using momentum.
Anti-Rotation
Your core needs to resist movement just as much as it creates it.
Anti-rotation work builds stability and control, especially when your body is under load.
Exercises to include:
Focus on staying square. No twisting. No shifting.
Rotation and Core Work
This is one of the most overlooked areas of core training.
Your body is designed to transfer force from the lower body to the upper body and back again.
Exercises to include:
- Med ball rotational throws
- Cable wood chops
- Landmine rotations
These movements build power, control, and coordination.
Anti-Lateral Flexion
Resisting side bending is key to developing the obliques and improving overall stability.
Exercises to include:
- Side planks
- Suitcase carries
- Offset carries
Simple, effective, and harder than they look when done properly.
Great Ab Exercises
There is no single best exercise.
The best results come from combining movements:
- Plank variations
- Dead bugs
- Reverse crunches
- Sit ups
- Pallof press
- Rotational work
- Side planks
- Loaded carries
Train the core as a system, not as a single muscle.
How Often Should You Train Abs
You do not need to train abs every day.
For most people:
- 2 to 4 focused sessions per week is enough
- Quality matters more than frequency
- Your core is already working during compound lifts
Add direct work where it adds value, not just for the sake of it.
How To Structure Your Core Training
Before Your Session
Use light core work to activate:
- Dead bugs
- Planks
This prepares your body for heavier lifts.
After Your Session
This is where you properly train your abs.
Pick a few movements and push them closer to fatigue.
Progression Matters
Train your core like any other muscle group:
- Increase time under tension
- Add load where possible
- Slow down tempo
- Improve control before increasing difficulty
If it feels easy, it probably is.
Train Your Core At The Right Level
The goal is not to jump straight into the hardest exercises. It is to do the right ones properly.
Start with control:
- Planks
- Dead bugs
- Basic crunch variations
Then progress:
- Add load
- Increase complexity
- Introduce carries and rotational work
The principles do not change. Execution improves.
Core Circuit Idea
Pick three movements from different categories.
For example:
- Dead bugs x 12
- Reverse crunches x 15
- Pallof press x 10 each side
Complete 3 rounds with minimal rest.
Focus on quality over speed.
Ab Training Do’s and Don’ts
Do:
- Train multiple movement patterns
- Focus on control and tension
- Progress your exercises
Don’t:
- Rely on crunches alone
- Rush your reps
- Ignore nutrition
Mistakes Holding You Back
- Only doing crunches
- Training without progression
- Poor technique
- Ignoring recovery
- Expecting results without nutrition
Fix these, and progress becomes much easier.
What It Really Takes To Get a Six Pack
Visible abs are not just about training. They reflect your overall lifestyle.
Your results will come down to:
- Consistency with training
- Control of your nutrition
- Sleep and recovery
- Managing stress and alcohol
At Foundry, we focus on aligning your behaviour with your goals. The more you commit, the better the result
No shortcuts. Just a clear process.
The Foundry Way To Train Your Core
Strong abs are not built in isolation. They are built through structured, progressive personal training.
At Foundry, we focus on:
- Teaching you how to move properly
- Building real strength
- Creating habits that last
Strength training is not optional if you want long-term results. It underpins everything
We give you the plan, coach you through it, and adjust it as you progress.
You show up and put in the work.
What It Comes Down To
If you want a six pack:
- Train your core properly
- Build strength across all movement patterns
- Get your nutrition in check
- Stay consistent
Do that, and the results will take care of themselves.
If you want help getting there, visit one of our London gyms and speak to a coach.
We will show you exactly what needs to be done.
Related Articles
- The 5 Best Ab Exercises You Can Do
- Tick All The Boxes With Core Training
- The Best Kept Secret to Getting a Flat Stomach
- Our Top Five ‘Core’ Training Tips
- Let’s Be Brutally Honest about Training Here
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