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Core & abs

Gym ab workout: cable crunches, hanging knee raises, rollouts and carries

Your abs grow like any other muscle: hard sets, with more weight or reps over time, 2 or 3 times a week. This session uses moves you can load and progress, and it keeps to about 60 bending reps. It won't burn belly fat, which comes off with your overall activity and eating. No trial has tested how often or how much to train the abs, so the doses are our starting point.

25 minIntermediate7 movesA cable machine · Pull-up bar · An ab wheel · A dumbbell · A kettlebellAbs · Hip flexors · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Dead bug1 set of 6 each side
    Beginner · Abs, Hip flexors · 3D demoLower your back gently to the floor and breathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank
  2. Forearm plank1 hold of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoRibs down; end the hold when your hips start to sagEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Main sets

Rest 60 to 90 s between sets, 90 s after rollouts

  1. Kneeling cable crunch3 sets of 10 to 12
    Intermediate · Abs · 3D demoKneel under a high pulley with the rope by your face and curl from the waist, hips still. Easier: crunches on the floor. Leave it out with osteoporosis or a past spinal fractureEasier: CrunchHarder: Barbell pike rollout
  2. Hanging knee raise2 sets of 8 to 12
    Intermediate · Abs, Hip flexors, Forearms · 3D demoCurl your pelvis up, with no swinging and a full stop at the bottom. Easier: the captain's chair or reverse crunchesEasier: Reverse crunchHarder: Hanging straight-leg raise
  3. Ab wheel rollout from the knees3 sets of 6 to 10
    Advanced · Abs, Shoulders, Back · 3D demoRoll out only as far as your back stays flat; rolling towards a wall sets the rangeEasier: Suspension trainer falloutHarder: Standing ab wheel rollout
  4. Pallof press2 sets of 10 each side
    Intermediate · Abs, Glutes, Shoulders · 3D demoStand side-on to a cable at chest height, press out, hold for 2 s and don't let it turn you. With a band: the half-kneeling Pallof pressEasier: Half-kneeling Pallof pressHarder: Cable wood chop

Finisher

Rest 60 s between walks

  1. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoThe heaviest dumbbell you can carry without leaningEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Tips

  • In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare. After that, stop 1 to 3 reps short, and let the last set of cable crunches get within 0 to 2.
  • When every set reaches the top of its range, add weight to the cable crunch or the knee raise rather than doing more reps, so the session stays at about 60 bending reps.
  • Once or twice a week, on days apart: one session gives 8 hard sets for the six-pack muscle.
  • This builds the muscle. Seeing it depends on body fat, which comes off with your overall activity and eating a little less.
  • With osteoporosis or a past spinal fracture, leave out the cable crunch, swap the knee raise for dead bugs, and do extra Pallof presses and carries.
  • In pregnancy, in the first weeks after a birth, after tummy surgery or with a hernia, use the beginner core workout and our guides instead. If the middle of your tummy domes (bulges into a ridge), choose an easier move.
  • If your lower back aches in the rollout, shorten the reach.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More core & abs

Beginner core workout

A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.

15 minBeginner6 movesNo equipment

Ab workout (no equipment)

An intermediate ab workout with no equipment: planks, side planks, reverse crunches, hollow holds and mountain climbers.

20 minIntermediate7 movesNo equipment

Advanced core workout

Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.

30 minAdvanced6 movesAn ab wheel, Pull-up bar

Questions people ask

How long does the gym ab workout: cable crunches, hanging knee raises, rollouts and carries take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A cable machine, Pull-up bar, An ab wheel, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.