Abs
5 exercises that train the abs directly, compound lifts first. Pick one or two that suit your gym and train them hard and consistently. Steady progress on a few lifts beats rotating through all of them.
Surpass gives every set a target based on last time, so you know when to add weight.
A kneeling crunch against a high cable pulley, usually holding a rope by your head. It lets you load spinal flexion and progress the abs like any other muscle. Good for anyone who wants stronger, more visible abs beyond bodyweight work.
Hanging from a pull-up bar and raising your legs by curling the pelvis up. It trains the lower abs and hip flexors and also demands grip strength. Best for intermediate lifters; beginners can start with knee raises.
The machine ab crunch has you curl your torso forward against a weighted pad or handles, letting you load the abs and track progress like any other lift. It suits anyone who wants stronger abs and finds bodyweight crunches too easy to progress.
A static hold on forearms and toes with the body in a straight line. It trains the abs and deep core to resist sagging and hold the spine steady. A solid starting point for beginners and a useful accessory for everyone.
The torso rotation machine locks your hips in place while you rotate your upper body against resistance. It trains the obliques and rotational strength in a controlled way, and suits athletes in rotational sports or anyone wanting balanced core work.
These exercises work the abs as a secondary muscle, which counts toward your weekly work but not as much as a direct set.
Direct weekly sets for the abs in each free program. Secondary work is not counted.