When I was 18 and going through personal training school I started to hit my abs HARD.

My best friend Dylan, who was also going to school with me had the best core Id ever seen. Put it this way, he ended up becoming a model, and going on to work with companies like Calvin Klein, and Abercrombie and fitch. He was SHREDDED!

That said, I built a strong foundation really learning from him.

But now it doesn’t take much to maintain my abs.

I feel that once you build them up over a period of a couple of years, it doesn’t take much for them to look great.

Like any muscle group that you’re looking to build up, you’ll need to add some weight to your exercises.

Here’s a simple routine that works to build your abs

Here’s my favorite way to train abs – simple, effective, and actually enjoyable

1. Machine Crunches

• Start light: 10–12 reps
• Build up to one heavy set of 10–12 reps
• Drop the weight and do one lighter set of 10–15 reps
• That’s it—you’re done.

Work up to 5 sets.

2. Hanging Side-to-Side Knee Raises

• 2 sets of 20–30 total reps (10–15 per side)
• This builds your obliques, lower abs, and serratus, decompresses the spine, and even helps your shoulders. Total game-changer.

3. Physio Ball Weighted Crunches

• 2-3 sets of 50 total Full range of Motion reps
• This really tears, and extends every muscle of the upper – lower abs while putting them in the ultimate contraction on the way up.

4. Hyper Extension Machine Side to Side Weighted Crunches.

• 3-5 sets 10-20 total reps (per side)
• Again this builds your obliques, lower abs, and serratus, decompresses the spine, and even helps your hip flexors. Another total game-changer.

If I want to build my abs fast, I’ll run this twice a week for a month.

My secret sauce is to throw in some incline sprints after i do a set. I sprint 8-12 seconds, no more – no less.

After that, once a week is all it takes to keep them razor-sharp.

But remember that’s for me. If you’re just starting out i would crush this 3x a week

And seriously, don’t underestimate the machine crunches.

Machine training is underrated—you get a strong contraction, low fatigue, and no hassle.

All your energy goes into the movement.

This combo hits everything you need: upper abs, lower abs, obliques, and those sharp V-lines women love.

Nothing fancy.

Just results.

-Michael hill