The GOAT Abs Workout: Ross Dickerson’s 7 Exercises to Get a Six-Pack Abs

Photos by Simon Howard

Want some serious six-pack progress? 

Occasional bodybuilding competitor, omnipresent social media influencer, and surely the most famous MF personal trainer on the planet, Ross Dickerson, has got you with an abs blaster guaranteed to earn you a ripped core.

It’s true that abs are made in the kitchen, but if you’re coveting a chiseled waistline, you’re going to have to log some hours in at the gym, too. 

Ross Dickersons’ tried-and-tested abs workout is perfect to finish off a killer session. It works the upper, middle, and lower abdominals, plus a healthy side order of oblique work to perfect your rig from every angle. 

Hit this session hard, incorporate a slight calorie deficit, and add in a sufficient amount of cardio, and your abs ambitions will be fulfilled in no time! 

Keep movements slow and controlled to rack up that time under tension hypertrophy and aim for 20 reps, or AMRAP if you’ve got some left in the tank. Each set should be performed to failure. Advanced lifters can hit this workout daily; it’s the perfect finisher to your usual regimen. Beginners, however, should aim for three times a week and slowly build up endurance. 

By week 12 of consistent practice, you should be able to easily perform all 7 exercises in one big circuit, rest, and repeat twice. If you’re finding it easy, add resistance in the form of holding a dumbbell or plate. 

Concrete core downloading is in progress…

Crunch

1. Begin lying flat on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head or cross them on your chest.
3. Engaging the abdominals, exhale and lift your upper body until you are nearly in an upright sitting position. 
4. Keep your neck relaxed throughout to avoid straining.
5. Inhale as you lower, maintaining tension on the core, to slowly return to the starting position.

Raised Leg Crunch

1. Lie on your back with your legs out straight, raised at a 45° angle.
2. Place your hands behind your head or cross them on your chest to support your neck.
3. Exhaling, lift your head, shoulders, and shoulder blades off the floor, engaging your abdominal muscles throughout.
4. Avoid swinging the legs for the entire rep. If you have difficulty, try crossing your legs. 
5. Inhale as you lower your upper body back down to the starting position while maintaining the 45° angle of your legs.

Side Leg Lift

1. Begin by lying on your side with your legs straight and stacked on top of each other.
2. Lift your upper body up off the floor, bearing your weight with your forearm, engaged at a 90° angle. 
3. Keeping your legs straight and together throughout, lift both legs as high as comfortably possible while maintaining proper form.
4. Slowly lower your legs and torso down to the starting position.
5. Repeat on the alternate side. 

Russian Twist 

1. Start by sitting on the floor with your knees bent and feet flat on the ground.
2. Lean back slightly, keeping your back straight and core engaged to maintain balance.
3. Clasp your hands together or hold a weight close to your chest.
4. Focusing on your oblique muscles, twist your torso to one side, bringing your hands or the weight close to the floor beside your hip.
5. Return to the center, then twist to the other side, keeping your feet on the ground throughout for balance.

Raised Leg Oblique Crunch

1. Lie on your back with your legs out straight, raised at a 45° angle.
2. Place your hands behind your head or cross them on your chest.
3. Exhale whilst lifting your upper body off the floor, engaging your oblique muscles.
4. Twist to one side, bringing your elbow towards your knee.
5. Inhale as you lower your upper body back down while maintaining the 45° angle of your legs. Repeat on both sides.

Oblique Crunch

1. Begin by lying on your back with your knees bent and feet flat on the ground.
2. Place your hands behind your head to support your neck.
3. Lift your upper body off the ground, exhaling and engaging your core as you aim your elbow toward the opposite knee as you crunch.
4. Inhale as you slowly lower your upper body back down to the start position.
5. Repeat on both sides. 

Lying Leg Raise

1. Lie flat on your back with palms on the floor or under your hips to provide stability.
2. Keep your legs straight and close parallel, with your toes pointed.
3. Slowly lift your legs toward the ceiling, engaging your lower abdominal muscles.
4. Lower your legs back down without letting them touch the ground to maintain tension in your core.
5. Breathe steadily and maintain a controlled pace throughout the exercise to maximize its effectiveness.

dickersonross.com

@dickersonross