There are articles everywhere about the dangers and risk of injury to your lower back… But despite this, the crunch is still the most popular ab exercise for one reason: anyone can do it.

The thing is, that doesn’t mean it’s the most effective ab exercise.

Seriously, would you rather be doing the same exercises as an out-of-shape housewife or the ab workout of an Olympic athlete?


Although most athletes have probably never bothered with crunches, they’ve been doing variations of the #1 exercise below for decades.

In just a sec, you’ll soon understand why the peeps with the best abs always seem to be the only ones doing these exercises…

Some of these ab exercises are advanced… however you can modify them to suit any fitness level. You might even be surprised by a couple of exercises I’m about to share…

OK let’s rock it…

#1: Hanging Knee Raises

Consider this movement the “gold standard” for all ab exercises, just as the pull up is for your back.

Here’s how it works:
- Grab a chinup bar with an overhand grip, your hands slightly wider than shoulder width.
- Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Imagine scooping your hips up and forward.
- Pause for a second when the fronts of your thighs reach your chest, then lower your legs and repeat. Avoid leaning backwards.

hanging knee raise

Sound hard? That’s because it is.

Proper execution requires strength, endurance, and flexibility (of your abs, back, and hips), and a strong grip. Which is why few folks can do even one with perfect form.

But don’t feel discouraged.

You can start with this strength building exercise instead.

Lying Leg Raises:

- Lie on your back and raise your legs over your hips, with your knees slightly bent.
- Press the small of your back into the floor to eliminate the arch in your lower back. Keep your back in this position as you take 3-5 seconds to lower your legs.
- Upon reaching the lowest point at which you can still keep your back flat, bring your legs to your chest. Try to lower your legs more with each repetition. Aim for 10-12 reps for 3 sets.

#2: Ab Wheel Rollouts

KV’s abs hurt from doing this move yesterday. Why is it so effective? It’s the combo of having to stabilize your abs while contracting at the same time. That’s why it’s:

(A) super hard

(B) awesome

To make it harder and for more ab soreness, the key is to do a super slow “roll out”. That will put your abs under a loaded stretch – which causes soreness.

Of course, you MUST train smart and stay safe…but if you’re advanced, you can extend this to about 5 seconds.

If you are an intermediate, don’t roll too far out, but take it really, really, really slow. You’ll get similar benefits.

Here’s how to do it with correct form:

#3: Jack Knife

This is an awesome progression from doing a regular plank. And hey, just a few reps of this move will leave your abs feeling sore for days…

Here’s how it works… start in plank with your feet on a Stability Ball and drive your knees towards your chest. That’s one rep. Now do 15-20 more.

jack knife exercise

Fun times!

Did your abs just say ouch?

Mine too.

As you can see, all of these moves are Ab STRENGTH moves. To get sculpted, flat abs you need to strengthen your abs – just like you would any other muscle group. That’s why you’ll never see me recommend doing hundred of crunches or sit ups. It’s a waste of time…

Speaking of ab sculpting moves, if you’d like to see the EXACT step-by-step system that I used to sculpt my abs (with full follow along videos… and even access to my personal diet plan), this is your chance to do it:

==> Grab the NEW Ab Sculpt & Slim System here

You can download the videos to your computer or even your smartphone (so you can take ME to the gym with you!).

If you’re feeling skeptical about this, I understand why with all the quick fixes and “miracle” diets being shoved down your throat. Hence my iron-clad “it works or it’s your free” guarantee. If at any time in the next 60 days you’re not 100% satisfied and happy with your progress… simply drop me a line and I’ll give you a full refund. No questions asked.

Here’s Proof This System Works:

kate vidulich


You can grab all the workouts here.

==> Grab the NEW Ab Sculpt & Slim System here

Your Coach and Friend,