Crush Your Core and Shock your body into growing a well defined six-pack by increasing the tension on your abs with this five-move workout.

To force your abs into becoming more defined you need to make them work harder for longer, so that you fatigue as many muscle fibers as possible. That’s because it’s the accumulated damage from a testing session that will instruct your body to grow back your abs muscles bigger, stronger and more defined.

This five-move session does just that by placing lots of tension on your entire core, so it never has the chance to switch off during a rep. Follow the workout guide carefully, focusing on keeping your core tight and engaged from the beginning of the first set to the end of the last.

Superset

This superset works your core and lower abs especially hard as you move your legs upwards, downwards, left and right. Keep each rep quite fast but always controlled so it’s your muscles that do the work, not just your legs swinging back and forth.

1A Hanging knee raise

Sets 4 Reps 15 Rest 30sec

Hang from a set of rings or pull-up bar with an overhand grip and straight legs. Brace your abs, then draw your knees up towards your chest. Hold this position for a one-count, then lower back to the start. That’s one rep.

1B Hanging knee twist

Targets Entire abs and core

Sets 4 Reps 15 each side Rest 60sec

The set-up is the same as move 1A, except once your draw your knees up, you keep them bent and rotate them one side, then the other, alternating sides for the duration of the set.

Tri-set

This tri-set targets your entire core, which must maintain tension to keep your body stable, as well as your side abs with the introduction of some movements that keep your body guessing.

2A Alternating leg raise

Targets Lower abs

Sets 4 Reps 25 each leg Rest 30sec

Lie flat on your back with your hands behind your head, holding your feet just off the floor with legs straight. Raise one leg and lower it again, then repeat with the other leg.

2B Plank jack

Targets Entire core

Sets 4 Reps 25 Rest 30sec

Start in a plank position resting on your forearms with feet together. Jump your feet out to the sides, then back in again. That’s one rep.

2C Superman plank

Targets Entire core

Sets 4 Reps 12 Rest 60sec

Start in a plank position resting on your forearms with feet together. Lift your left leg while extending your right arm forwards, then bring them back to the start position. Repeat with the opposite limbs. That’s one rep.