How to Develop Your Abs, No Crunches

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How to Develop Your Abs, No Crunches

You have abs, and this guide will help you begin to see them. It has zero crunches; I want to show you how to get result without them. If you find this easy, try part II.

Glenn Hole

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Step 1 of 28

DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused. Warm Up.

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Complete each step without resting until the breaks. Warm up with some light jogging on the spot. Do some reaching and stretching. Keep moving for a couple of minutes. Then...

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Get ready...

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Go!

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High knee jog for 1 minute. Build up slowly to a fast pace.

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STAR JUMP ORBITS. Do 10 of these. Land softly and with wide feet. Keep the core strong, the rotations deliberate and slow.

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BALANCE BALL ROLL OUT PLANK. Forearms on a balance ball. Extend the ball away and then roll it back towards you. Do at least 10. You can do this from your knees as a mercifully easier version.

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LUNGE TWISTS. Do 10 each side, don't move too quickly. Keep your core tight and stay in control. Swivel your feet as you move, and touch the floor on the outside of your foot. Weight is optional.

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BALANCE PLANKS for one minute. Keep your butt in line, tighten your core and flex the thigh of the leg on the ground with each rep. If you find this too easy, then pop up from a push up.

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Take a 30 second water break and towel off. Pick up the pieces of you that fell off and put them to one side. Still got 15 seconds left? Here's something from my sponsors...

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Your body stores energy in the fat around your lower abdomen, hips, thighs and butt as a survival advantage. At least until the Germans invented burgers & the Belgians (not the French) invented fries.

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Stop thinking about burgers and fries. Back to work.

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BRISTOL ROLLS: Jog on the spot for 15 seconds. Quickly lay down on your back, roll over to your front. Do 10 floor sprints. Reverse the move, stand back up. Repeat x 4.

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PLANK CIRCLES 1 minute. Alternate between high and low plank position with every rotation. Try and keep your body straight as you move, and your butt low. Switch direction after 30 seconds.

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WOODCHOP LUNGES. Swing a medicine ball or light weight diagonally across your body while stepping forward into a deep lunge. 10 times each side. Increase the weight to make it harder.

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LEG RAISE ROTATIONS - till you can't do it no mo. If these are easy then keep the legs straight as you raise them.

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TABLE. Hold for 45 seconds if you can. If you think you're some kind of mercenary you can lift one leg. If you can lift both legs, you don't need to do this exercise anymore.

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Take another water break for 30 seconds. Have a little moment to yourself, wipe your tears, tie on your bandana, then get ready for the finale. While you wait...

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Fitness should make you feel good first, and make you look good second. People forget that. This stuff should help you in everyday life, but work hard and you'll also see changes. See my other guides.

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Eat what a human being would eat. Fruits, grains, vegetables, meat, fish, eggs etc. Try and keep them as close to their natural state as possible. Cook them though; the runs isn't a form of exercise.

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HUNGER GAMES. Find the bow for 45 seconds.

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BURPEE LEG WHALLOPS. You'll be ready for a razor commercial after this one. Do 10-20.

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BACK EXTENTIONS. You can't just work the front side of the core! Jam your feet against something grippy. Lift yourself up, until your back is straight. Hold for a second, then lower back down.

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PASS THE BALL. Do at least 10 and you'll be in the zone. Do 20 and you'll be sore in the morning. Switch it for a 10lb med ball without dropping it on your nose and you're already better than me.

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If you have Queen's 'We are the champions', then it's time to play it.

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Boom, last move. This is a twist on the Russian twist. Light weight, no hunching. 30 reps should do it, count a rep when you touch the right side only. Heels up and legs straight for more suffering.

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Cool down. So, yeah... I made you work everything core related, not just the abs. Please leave a comment if you tried it. If that was too easy, then see Develop your abs: Part II, it's the next level.

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Now see my guide on stretching.

You're Done

Check out other guides by this author!

Glenn Hole

Calgary, Canada.

twitter.com/glennchole

Welshman living in Canada. Fitness, food, photography. Please come back and comment if you use one of my guides! Instagram @Glennchole

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52 Comments

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1 Balance/Swiss ball

1 Yoga Mat or soft surface

Parallel bars (if available)

1 Pull up bar or something to hang from

1 Medicine ball, or light dumbbell

1 Queen's greatest hits

1 Gallon Water

But do you have abs.

Clarissa Carretta last week

Glenn Hole (author) 7 months ago

Selina I wish you a speedy recovery.

Glenn Hole (author) 7 months ago

After my fractured ankle heals, I think I'll use this to get back my allllmmmmooosstt six pack! ;)

Selina Eshraghi 8 months ago

i like you glenn, i shall cheer for you. good ab guide - like a lot of what's in there. like even more that you've turned your garage into prison workout central. well played!

Mike Barash 9 months ago

Also try part II. It's pretty tough.

Glenn Hole (author) 11 months ago

Sounds great I am gonna try it out this weeks, thanks a lot and I will share the results soon.

Angel Lozano 11 months ago

That should be enough. If you are working out already then this is going to count as cardio and core.

Glenn Hole (author) 11 months ago

I am actually working out from Monday to Friday, weight training. But I seriously want to develop som abs. Would it be fine to start doing this training only Saturdays or is not enough?

Angel Lozano 11 months ago

Once or twice a week. You should train at least three times a week, and never work the same body part on consecutive days. I don't recommend doing this workout exclusively, but I think you should mix it up with other things during your week. Use cardio, like running, cycling or swimming at least one day a week. Do a weight training session on other days. Yoga and Pilates are an excellent way to change the tempo during a workout week. If you're really serious about getting in shape you'll work out 5-6 days a week, with two rest days.

Glenn Hole (author) 11 months ago

I am just curious, how many times are you supposed to do it a week for best results?

Angel Lozano 11 months ago

Can intensify this with speed, slowing it down, holding weight, or going deeper and using best form.

Glenn Hole (author) 11 months ago

Just squat down as far as you can comfortably, and come back up. You don't have to leave the ground, you

Glenn Hole (author) 11 months ago

For the jumping parts do you have another suggestion? I have vertebra issues & am not always able to run, jump, etc. I am hoping to build up to that, but in the mean time...?

Kristi Dickinson 11 months ago

Ok check out step 10 of my 'how to do an insane gym ball workout'. That's a good substitute. If you don't have a gym ball it still works.

Glenn Hole (author) 11 months ago

Again all I can say is well done on another challenging work out. Started off easy enough(maybe check if did it exactly how ask) but after first water break I started to feel it, good feeling tho, shows its working. Really wanna do it again when core can handle it ha. One thing I do ask, what can I change the plank rotations with, not enough space to get them done properly in my flat. If you could think of something else I could do that would be mucky appreciated. Can't wait to check out part 2

Yousef Asheg 11 months ago

By the way people who are doing this on a regular basis, there is now a part II for more variety. I also would encourage you all to aim to mix your workouts up as much as possible, and to get adequate rest between working body parts. I'll make another guide detailing a suggested schedules as soon as I get a chance.

Glenn Hole (author) 11 months ago

Shaunda, if it was hard, you were doing it right. Makes me sweat every time! Drink plenty during and after the workout. Thanks for commenting. I love it that people are actually doing this!

Glenn Hole (author) 11 months ago

I tried it, it was hard & I sweat my ass off, but gonna stick with it!

Shaunda Rozka 11 months ago

Too complicated. But the results are there. Good guide.

1 800 Call Ibe 11 months ago

Amber, thank you for your comments. Go for it, and let us know what you think. Of course adapt it if you find it too difficult.

Glenn Hole (author) 11 months ago

Thanks so much! You made it super easy to understand. This is definitely worth the try! Good job not making it stuffy and boring.

Amber Downs 12 months ago

Yes thanks! I have it bookmarked!

Giovannina Penze 12 months ago

Giovannia, I am so glad you are enjoying it. There is now a part II for you to try next time. Thanks for the feedback.

Glenn Hole (author) 12 months ago

Routine *

Giovannina Penze 12 months ago

Currently dripping sweat while doing this! Love it! I needed something to change up my routjne

Giovannina Penze 12 months ago

Thank you Can. Variety is the name of the game.

Glenn Hole (author) 12 months ago

I am writing this comment while experiencing the best kind of pain I've ever had while following the steps in this guide. I love how there are many different types to keep me going without getting bored. I am fairly confident I will start to see results pretty soon. Keep on keeping on with the awesome guides!

Can Duruk 12 months ago

Lol I know I'm just obsessed with Ab work

LaShawndra Linebackerswife 12 months ago

LaShawndra Insanity probably has you covered. That's about as hard as cardio core gets.

Glenn Hole (author) 12 months ago

Great exercises. Your ideas has given me more too. Thank you for sharing this

Peter T 12 months ago

I'm currently doing insanity this will be a great addition to that!!! Thanks

LaShawndra Linebackerswife 12 months ago

I don't use a weight machine. But I'll tell you what I know. Isolation is the main goal in designing an exercise machine. So if you're on a machine, you'll be getting isolation of a specific muscle. Just pick the right weight and try and mix it up with body weight or free weight exercises which use groups of muscles. As you know, the exercises I have included here allow your body to determine your individual range of motion for each rep and strengthen the accessory muscles in turn. Isolation isn't preferable to integration, at least in my books. Thanks for the question and the comments Emily.

Glenn Hole (author) 12 months ago

I do a lot of these already but you gave me a few more to work into my routine, kudos!! Awesome guide!! Do you use a weight machine at all? I'd love to see a good guide on the best way to be sure you are isolating correctly on the weight machine.

Emily Joy 12 months ago

These are a wonderful collection. Some our Dojo uses! Tough workout! Kudos

Bree N. 12 months ago

Thanks to everyone who's liked and commented. Inspires me to write some more.

Glenn Hole (author) 12 months ago

Give me a couple of weeks to ease into exercise then will start trying some of these! Great guide, thank you

Joanne Rosa 12 months ago

Randall, thanks for letting me know about your experience. I'm glad you enjoyed it.

Glenn Hole (author) 12 months ago

My future six pack would like to thank you. I gave it a shot this morning and my core is still burning. I used some ankle and wrist weights for the plank circles and the burpee leg wallops just for more resistance. Thanks for keeping the guide positive too, a little humor is always healthy.

Randall Ruiz 12 months ago

Thanks you gave tons of variety and inspiration through out, waiting for more guides!!(:

Taylor B..(: 12 months ago

Thanks.. Very informative and funny.. Great mix!

Lyle Bis 12 months ago

You are beyond awesome!! I am in the processes of working my way up to being able to this--and this will be the guide I use! Well done.

Mary Cornejo Clark 12 months ago

Deirdre if you do try it then let me know what you thought.

Glenn Hole (author) 12 months ago

*then

Glenn Hole (author) 12 months ago

Erin, I get nothing for free. I'm a work in progress like everyone else. This workout isn't for the faint of heart or the beginner. Ask your doctor whether this is right for you, and if the answer is yes, the begin with modifying the exercises. Make them less intense, fewer in number and use no weights.

Glenn Hole (author) 12 months ago

Wow, got to try this

Deirdre Mendis 12 months ago

Angela I did video them but the camera wasn't set properly. I was at the end of the session and decided to come back to them when I wasn't so tired (I was knackered). I will do it tomorrow hopefully. Thanks for your kind comments.

Glenn Hole (author) 12 months ago

Best total ab workout I have come across! Thank you so much. Just don't understand the bristol rolls, wish you would have video taped those as well. When you say floor sprints , do you mean like mountain climbers? Anyway , thank you for sharing.

Angela Nixon 12 months ago

I got tired just watching. I think I'm gonna pass on this one! Thanks though! :)

Heather Brown 12 months ago

Im really inspired to @ least try lol

Barbara Robledo 12 months ago

Love the guide! funny and easily understood! :)

Emelie Återgård 12 months ago

Omg were you always in shape? How old is too old to try this?

Erin D 12 months ago

Be first to comment on Step 1.

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10lb medicine ball. $15.

Glenn Hole (author) 11 months ago

What type of ball are you using in this exercise?

Gail Harmata 11 months ago

Michelle, it's surprising how many things you can do with it. The instability of the ball is what makes it so versatile for the core.

Glenn Hole (author) 12 months ago

I use a ball all the time. However, I never thought of doing it this way. Thanks.

Michelle Wood 12 months ago

Be first to comment on Step 8.

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Jimmy Wales, doing my homework too since 2001. I stand corrected.

Glenn Hole (author) 12 months ago

No, the Belgians invented fries.

C Dignes 12 months ago

Hey, you mentioned the fries! Ha ha!

Donut Pastry 11 months ago

Too cute.hah

Amber Downs 12 months ago

LoL

Zvonko Nikolić 12 months ago

You'll have to play your own. Something dramatic, and heavy on the synth.

Glenn Hole (author) 11 months ago

This is exciting! Where's the 80s workout music?

Alyson Hames 11 months ago

Yeah no problem Damon. It's hard eh? This works just about every muscle you have on the front side of the core.

Glenn Hole (author) 7 months ago

This is an awesome move!! Thanks !!

Damon G 7 months ago

Be first to comment on Step 15.

Be first to comment on Step 16.

Do you see dead people too?

Glenn Hole (author) 12 months ago

Lol I can do both legs!

Mike Saalwaechter 12 months ago

Me too

Rav Ghatora ੴ 12 months ago

Lmao! I wish I could upvote that comment!

FabuloCity By Jessica 12 months ago

Be first to comment on Step 18.

They r body builders

Cody Nickson 6 months ago

Ruby. They are real

Cody Nickson 6 months ago

Those ppl aren't real right?

ℱaՏℌⅈöɳⅈ$ɬɑ🌹 ! 7 months ago

At least they have heads the same beef-jerky brown as their bodies.

Daniella Sforza 7 months ago

My son swore these were not real people!! Lol

Sophia Ramdass 10 months ago

Angela, it's the kind of wedgie that could cost you the title.

Glenn Hole (author) 11 months ago

Shannon... I'd rather not look like a piece of leather. This ain't fitness, this is peacocking.

Glenn Hole (author) 11 months ago

Lol that's just gross!

Angela Dumas 11 months ago

are you suggesting the above physiques are not ideal? ;)

shannon b 12 months ago

"the runs isn't a form of exercise" ahahahahah i just did ab exercises LAUGHING thanks i needed that!!

Dan Rudman 11 months ago

Be first to comment on Step 21.

Lynn, now you know, you can never forget.

Glenn Hole (author) 11 months ago

I always wondered what a burpee was. I knew I didn't really want to know...

Lynn H 11 months ago

Well do what you can Remara. Don't kill yourself, but don't limit yourself either. Put your knees down on the push up, or just hold yourself in plank, maybe you just want to stand up at the top, without jumping, or you could just jump off the ground gently. You choose.

Glenn Hole (author) 12 months ago