I am not a big fan of high repetition sit ups, crunches, and the like. This is no secret. In fact, I have a whole article written about it here, in which I explain why.

But let's face it, people want abs and they want their ab muscles to burn. So when I tell them I don't like sit-ups, they say, "Well what do I do instead to get abs?".

First, it's important to note that every cadaver we dissected in school had a 6-pack under the fat layers. So first, eating well and losing body fat is the best way to get better abs. But to actually train the strength and the muscles, I primarily use isometrics, my favorite being the plank.

In this week's video, I show you guys my ultimate plank series. It consists of the following:

1. 10 reps side to side rocking
2. 10 reps forward and back rocking
3. 10 circle reps clockwise
4. 10 circle reps counter clockwise

You first have to put special importance on spinal positioning. I don't want butt sagging. The plank is a very active position.

Second, you need to go slow and controlled. Going fast during this sequence, if we are being honest, is just a way to do less work. So go slow and savor every burning second.

- Ryan