The Only Ab Workout You Need: 4 Moves, 15 Minutes

There is a persistent myth in fitness that getting visible abs requires an elaborate routine. This is not only wrong, it is counterproductive.

The core is a system of muscles that work together to stabilise the spine and transfer force between your upper and lower body.

“The rectus abdominis is not a muscle you train in isolation. It functions as part of a system. Train the system.”

The Four Movements

The following four exercises cover every function of the core: anti-extension, anti-rotation, anti-lateral-flexion, and hip flexion under load. Performed as a circuit, they take 15 minutes.

1. Hollow Body Hold

Lie on your back, press your lower back into the floor, and extend your arms overhead and legs out straight. Hold the position while breathing normally.

Sets & reps: 3 × 20–30 seconds.

2. Dead Bug

From the hollow body position, slowly lower opposite arm and leg toward the floor while keeping your lower back pressed down. Return and repeat on the other side.

Sets & reps: 3 × 8 per side. Move slowly; speed is the enemy here.

3. Pallof Press

Attach a resistance band to a fixed point at chest height. Stand side-on, hold the band at your chest, and press it straight out in front of you. Resist the rotational pull of the band.

Sets & reps: 3 × 10 per side. Pause for one second at full extension.

4. Ab Wheel Rollout

Kneel on the floor, grip an ab wheel, and roll forward as far as you can while keeping your lower back flat. Roll back to the start.

Sets & reps: 3 × 6–10.

The Honest Part: Abs Are Made in the Kitchen

This routine will build a strong, functional core. Whether those muscles are visible depends almost entirely on your body fat percentage — and that is determined by your diet, not your training.

1. Train this circuit 2–3 times per week, not every day.
2. Progress the exercises over time — add reps, increase range of motion, or add resistance.
3. Prioritise compound lifts (squats, deadlifts, overhead press) in your main training.

Four exercises, 15 minutes, done consistently over months. Everything else is noise.