Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!



About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?

Abdominal Economics: How to train your abs when you have no time!
By Zach Even-Esh

When you’re short on time, there are a few things you never want to skip out on, and one of those “things” is training your abdominals.

I am always short on time, but I know the importance of having rock solid abs that can stabilize my core under heavy loads. If you’ve got weak abs then it’s only a matter of time before you get injured performing heavy strength training.


And, in case you didn’t figure it out yet, you need to train heavy to pack on muscle, it just won’t happen training with little weights! Instead of skipping your abdominal workout when you’re short on time, you’re going to choose movements that strengthen your abdominals tremendously while you perform your strength training.

Let’s take a look at a full body workout that you can crank out in 15 – 20 minutes while working your abs throughout the entire workout.

1) 1 Arm Dumbbell or Kettlebell Clean & Press: Perform this exercise for 2 – 3 heavy sets of 3 – 6 reps. Work your way up to these 2 or 3 heavy sets with warm up sets. This is a full body movement which will work your abs in several ways:

- Your abs will need to contract aggressively when the weight is held at your shoulder (rack position).

- Your opposing side (the non weighted side) will have to work in a stabilization manner to avoid getting pulled over to the side from the heavy load you are holding.

- Your abdominals will once again have to stabilize when the weight is locked overhead for a brief pause.

Look at Olympic lifters and you will often see that their abdominals are extremely rugged and strong looking, and this is very often without ANY direct abdominal training. Their abdominals get worked fiercely while holding barbells in the rack and overhead position, as well as during intense contractions before exploding with a lift.

2) L Sit Pull Ups – begin your pull ups by raising your legs parallel to the ground. Now keep your legs in this position the entire time as you perform pull ups for max reps. If the straight leg version is too difficult, then lift the knees as high as possible and keep them there. You can even add ankle weights for a great load on the upper body and the abdominals! These are very demanding and will also force you to slow down the speed of your pull ups. Performing the pull ups too quickly will cause your legs and upper body to sway excessively which is you want to avoid.

3) Farmer Walks
– This is an amazingly powerful movement and can be performed with any object in your hands: farmer walk handles as shown, kettlebells, dumbbells, buckets of pea gravel / sand, sandbags in each hand, or you can make your own handles using PVC Pipe and chains looped through the pipe and some Olympic plates.

There are a few variations for the basic farmer walk:

A) Walking in a straight line
B) Walking zig zag
C) Using only one hand at a time


The zig zag farmer walks simply require a few cones or some markers to walk around. The turning forces the abdominals and obliques to work very intensely during the turns. If you decide to use one hand at a time, your opposing side will be working very intensely just to keep your body from falling towards the loaded side.

You can’t go wrong with the above 3 movements. You can see that there is absolutely nothing fancy to the workout, but I’ve seen powerful and fast results come from this style of training: Lean gains in muscle, stronger abdominals, rapid fat loss and improved strength.

In a nutshell, here is your short workout, allowing you to work your entire body in a manner that builds muscle, saves time, and works your abs heavily and intensely.

1) 1 Arm Kettlebell or dumbbell clean & press: Build up to 2 – 3 heavy sets in the 3 – 6 rep range. Rest periods are only what is required to grab a heavier weight. Perform your non-dominant side first immediately followed by your dominant side for equal reps. Grab a heavier bell and go again!

2) L sit pull ups – Perform 3 sets of max reps on every set. Rest 45 – 60 seconds between each set and change your grip every set as well.

3) Finish your workout with 3 sets of the farmer walk. Your first set will be a medium set to get you prepared for your next 2 intense sets. The distance should be anywhere from 100 – 200 ft. A more advanced individual can carry a heavier load for longer distances with correct technique.

Of course, you should do some direct abdominal training in your overall program, but, workouts such as the one listed should be performed with regularity since they are the ones which will develop thickly developed abdominal muscles as well as adding muscle to your body extremely fast.

I have seen rapid results in fat loss and muscle gain when our athletes utilized these methods in their training with regularity. Now it’s your turn to benefit greatly from these methods as well!

About Zach Even-Esh

Zach Even-Esh has been involved in strength training, wrestling and other combat sports for over 16 years. During this time Zach obtained a BA in Health & Physical Education and an MA in Health Education. Zach was part of the first group in the world to become an IYCA Youth Conditioning Specialist.

Zach is an acclaimed speaker and author, having presented at Ryan Lee's Boot Camp, Perform Better Seminars and at numerous wrestling clubs through out NJ. Zach is the author of the Underground strength training book, The Gladiator Training Manual, he is a regular writer for TapouT Magazine and Men's Fitness Magazine.

Training combat athletes is a passion for Zach & he only allows the most dedicated athletes to participate in his programs. His clientele consists of high school & college athletes, MMA fighters, Military & Law Enforcement personnel. Some of these individuals have dominated national competition in their sport!

Visit Zach online at: and find out more about UNDERGROUND training methods - such as Kettlebells, Logs, Kegs, Odd Objects, Ropes, Sandbags, Sledgehammers, Sleds, Stones, Tires - even Cars, and be sure to grab your FREE Underground Strength Course at www.UndergroundCombatTraining.Com and see how Zach uses innovative training methods to develop granite hard bodies that are as strong as they look!


Fat Loss Transformation Program

Looking for something ab specific? Type it here.

© Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog