Model Daniel Ventura
1 Maintain tension
The only way to get your abs to grow thicker and more defined is to make sure they are exposed to the maximum amount of tension every time you train them.
Why it works
“To make a muscle grow you must make it work harder than it has done before,” says former Royal Marine PTI Sean Lerwill. “Tension is key to increasing workload, so ensure your abs are engaged before you do a single rep then focus on maintaining this tension until the set finishes.”
2 Pause at the top
Taking a one-second pause at the top of a crunch, or any other abs-specific move, significantly increases how much work your abs muscles must do in each set.
Why it works
“Introducing a pause not only forces you to think about muscular tension, it also works the abs hard to support your bodyweight in this top position. That means you’re more likely to maintain tension during the lowering part, which is when most people switch off,” says Lerwill.
3 Take your time
Rushing your reps might get the set over quicker, but taking your time will work your muscles thoroughly and make your results rocket.
Why it works
“When training your abs the quality of each rep is more significant to muscular growth and definition than quantity of reps,” says Lerwill. “Slowing each rep down so your abs do all the work prevents any ‘cheat’ reps to give you better results faster.”
4 Vary the angles
Hitting your abs from a variety of angles will activate more muscle fibres for greater growth returns.
Why it works
“For the most impressive six-pack possible you need to work your obliques – your side abs – which are responsible for rotating your torso,” says Lerwill. “The more exercises you do that move your torso in different ways – up, down, left, right – the greater the growth potential.”
5 Add resistance
As with all muscles, once your abs are comfortable managing a given weight they’ll no longer have the impetus to grow. Adding extra weight forces them to keep adapting.
Why it works
“Once you can do an abs move until the cows come home, you need additional resistance to give your muscles the stimulus they need to keep responding and growing,” says Lerwill.
6 Do static holds
Isometric or static holds such as planks work your entire core, especially the deep-lying muscles that play a pivotal role in torso stability and good posture.
Why it works
“Planks and other static holds should form a key part of your abs training plan,” says Lerwill. “Prioritise good form and keeping your abs, lower back and glutes engaged. This will activate the small stabilising muscles behind fluid movement, and allow you to lift heavier when doing big moves like squats and deadlifts.”