Everybody wants abs when summer hits. Not just the flat kind either, the kind that actually pop when the shirt comes off. The problem is most people go about it the wrong way. They’ll crank out endless crunches, twist their spine like a pretzel, and somehow still end up looking the same.
Here’s the truth. If you want abs that look carved, you’ve got to train smarter. The core isn’t just for show, it’s the engine behind everything you do in the gym. Lifts get stronger. Movement feels sharper. And yeah, your waistline looks like it was drawn on with a chisel.
That’s why I put together this list of 5 core exercises built for results. Do them right, stay consistent, and when summer rolls in you’ll be the one people ask about your routine.
Landmine Rotations
If your gym has the setup, grab a landmine attachment. If not, don’t overthink it. Just stick a barbell into the corner of the room and you’re good to go. Grip the handle or the end of the bar, stand tall with your core tight, knees soft, and arms locked in.
Now here’s the move. You’re drawing a big half-circle with the bar, side to side, while keeping your posture steady. The trick is that nothing else moves. It’s not a squat. It’s not a twist through your hips. It’s your arms steering the weight while your abs do the work.
Landmine rotations light up your deep core in a way most ab exercises don’t even touch. Go for 5–10 reps each way.
Regression: Start light. Use the smallest barbell you can find and build up as you get stronger.
Side Bench Oblique Hold
Find a solid weight bench and set up sideways on it. Line your hipbone right at the edge. If you’re lying on your right side, lock your right foot under the bench on that side, then slide your left foot under the other side.
Keep your body straight, core tight, and lower yourself until you’re parallel with the ground. That’s where the work begins. Fight gravity and hold it. Aim for up to 6 seconds on each side before switching. It doesn’t sound like much, but you’ll feel every second.
Regression: If this one’s too much right now, master the side plank first. Hold it steady for a full 60 seconds before coming back to the bench.
Wide Stance Anti-Rotation
Set up a cable stack with a rope attachment. Stand tall, core braced, and extend your arms straight out in front of you. From here the goal is simple: keep your body locked in place while your arms do the work. Pull the rope across in a straight line, resisting the urge to twist or lean.
Every rep should feel like your core is fighting to keep you steady. That’s the point. You’re teaching your abs to stabilize under pressure. Go for 8 reps each way and stay strict with your form.
Regression: If it feels too heavy or you’re wobbling all over the place, lighten the weight and bring your stance in closer until you’re solid.
Hallow Rocks
Lie flat on the floor and reach your arms overhead. Lift your arms and legs a few inches off the ground, keeping them straight and tight. Press your lower back into the floor and lock your abs in.
Now comes the grind. Rock your body back and forth without losing that hollow position. It’s harder than it looks, and you’ll feel your core fire up right away. Shoot for 15–20 seconds of clean movement before resting.
Regression: Skip the rocking at first. Just hold the hollow body position steady for 20–30 seconds and build from there.
Walkout Holds
Get into a push-up position, hands under your shoulders, feet planted. From there, start walking your hands forward, inch by inch, until you’re stretched out as far as you can go without losing control. Keep your core braced, glutes firing, chin tucked.
Now hold it. Fight to stay tight and don’t let your back sag. The goal is 45–60 seconds, but honestly, if you’re doing it right, you’ll feel cooked way before the timer runs out. Want it tougher? Bring your feet closer together. Need it a touch easier? Spread them apart for more stability.
Regression: If this variation is too much right now, stick with a solid push-up plank for 45–60 seconds and own that first.
Getting abs isn’t just about hammering exercises. If that were the case, half the gym would have a six-pack. The truth is your diet does the heavy lifting here. Training carves the muscle, but what you eat decides whether anyone actually sees it. Sleep, stress, and consistency matter too, but food is the game changer.
So what should eating for summer abs actually look like? First off, you’ve got to be in a calorie deficit. Doesn’t matter how clean your meals are; if you’re eating more than you burn, your abs stay hidden. Use a calculator, figure out your numbers, and stick to them.
Next is protein. Load up. Chicken, fish, eggs, even whey shakes if you need them. Protein helps build muscle, keeps you full, and makes the grind easier to stick with.
Don’t sleep on fiber either. Fruits, veggies, whole grains. They keep you feeling satisfied so you don’t end up face-first in a pizza box. Healthy fats play a role too: avocados, nuts, olive oil. They keep hormones in check and keep you from crashing.
What you want to limit are the processed foods, the added sugars, the junk that sneaks in more calories than you think. Whole foods win every time. And drink water like it’s your job. Not soda, not energy drinks. Just water. It helps with hunger, recovery, and keeps your training sharp.
Eat like this, stay consistent, and pair it with smart training. That’s when the abs you’ve been grinding for finally start showing through.
Lifestyle Considerations
Quality Sleep: Ensure you’re getting sufficient sleep each night. Quality sleep aids muscle recovery and overall well-being, which in turn supports your journey towards achieving summer abs.
Manage Stress: High stress levels can disrupt your hormonal balance and potentially lead to weight gain or hinder weight loss. Incorporate stress management techniques like yoga, meditation, or deep-breathing exercises into your routine.
Consistency and Dedication
Consistency and dedication are the real keys. Summer abs don’t show up in a week. They come from stacking good days on top of each other, being patient, and refusing to quit when progress feels slow. The goal isn’t just a leaner look either, it’s building health and discipline that carry over everywhere else.
Genetics will always play a part. Some people lean out faster, others hold fat in certain spots no matter what. That doesn’t mean it’s impossible. It just means the timeline might look different for you. Stay locked in, trust the process, and don’t let yourself get discouraged when it takes longer than you hoped. Progress is still progress.
Final Word
At the end of the day, summer abs don’t come from one magic exercise or a crash diet. They come from doing the right core work, eating in a way that actually supports your goals, and showing up day after day even when it feels slow. The five movements we went through, landmine rotations, side bench oblique holds, wide stance anti-rotations, hollow rocks, and walkout holds, will build a strong midsection. Pair that with a diet that puts you in a calorie deficit and still fuels you with the right nutrients, and you’ve got the formula.
But here’s the real secret. Consistency wins. The people who stick with it are the ones who see results. Not just abs that pop, but better health, more strength, and a level of confidence that carries over everywhere else. So commit, keep grinding, and when summer rolls around you’ll be glad you did.
Justin Grinnell is a highly respected Certified Strength and Conditioning Specialist (CSCS), Certified Personal Trainer (CPT), and CrossFit Level 1 Trainer with over a decade of experience helping clients achieve peak performance. He is the founder and owner of State of Fitness in East Lansing, Michigan — a premier training facility recognized as one of the leading fitness centers in the Midwest.
Since opening its doors just four years ago, State of Fitness has grown to over 450 active members, each benefiting from Justin’s proven training systems, science-based programming, and hands-on leadership. His expertise spans athletic performance, strength development, body composition, and functional training, making him a sought-after coach for both everyday clients and competitive athletes.
Justin is also an established voice in the fitness industry. For more than ten years, he has been a featured writer for Healthy & Fit magazine and currently contributes to Muscle & Fitness, one of the most recognized publications in the industry. Through his blog, GrinnellTraining.com, he shares actionable training tips, nutritional strategies, and expert insights with a global audience.
