If you want abs that look like they’ve been digitally enhanced by CGI, try the Abzilla workout. All you need is a pair of dumbbells—the heavier, the better—and some willpower to complete these core-crushing combinations of plank variations and farmer’s carries. The planks will sculpt abs that pop, while the carries will blast away the fat covering them.
Here’s how to do this great abs workout: Perform the following five pairs of planks and carries back-to-back with no rest. Each pair takes one minute to complete, so do the plank for 30 seconds before immediately moving on to the carry for 30 seconds. When you complete all five pairings, you’ve done one circuit. Repeat the circuit two more times for an ab-crushing 15-minute workout.
Front Plank
Assume a pushup position, but bend your elbows and rest your forearms on the floor. Your body should form a straight line. Now tighten your core muscles and hold that position.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Rack Carry
Grab two dumbbells and let them hang next to your sides. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Hold them there the entire time. Keeping your back straight and core braced, walk forward.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Side Plank, Left
Lie on your left side with your legs straight, and prop up your upper body on your left forearm. Raise your hips so your body forms a straight line from ankles to shoulders, and hold. For an extra challenge, lift your right arm so it’s perpendicular to your body.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Single-Arm Carry, Left
Grab a dumbbell in your left hand and let it hang at arm’s length by your side. Walk forward, maintaining an upright torso and braced core.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Side Plank, Right
Lie on your right side with your legs straight, and prop up your upper body on your right forearm. Raise your hips so your body forms a straight line from ankles to shoulders, and hold. For an extra challenge, lift your left arm so it’s perpendicular to your body.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Single-Arm Carry, Right
Grab a dumbbell in your right hand and let it hang at arm’s length by your side. Walk forward, maintaining an upright torso and braced core.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Hollow-Body Hold
Lie face-up with your legs straight and your arms extended above your head. Brace your core, and keep your arms and legs together as you lift them about 12 inches off the floor. Your shoulder blades shouldn’t touch the floor. Hold this position.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Overhead Carry
Grab a pair of dumbbells and press them over your head, palms facing each other. Walk forward, maintaining an upright torso and braced core.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Hollow-Body Bridge Hold
Lie face-up with your legs straight and your arms at a 45-degree angle from your sides. Raise your hips off the floor by pressing your heels and palms into the floor and squeezing your glutes. Hold this position.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
Farmer’s Carry
Grab a pair of dumbbells and hold them at arm’s length by your sides. The weights shouldn’t touch your thighs. Walk forward.
Perform this exercise for 30 seconds before moving on to the next movement without resting.
