If you want to build a serious set of abdominals, routinely perform weighted pull-ups and dips. These multi-joint movements demand a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It’s not uncommon to feel abdominal soreness a day or two afterward. Done with a decent weight and strict form, these upper-body movements tap into midsection fibers you never thought existed!

Your abs act as a natural girdle—or weight belt, if you will—when performing all exercises, especially compound movements like squats, deadlifts, rows, and presses (particularly overhead presses). Don’t overlook the value of pull-ups and dips, though, where the abdominal muscles act as a bridge between your upper and lower body and are heavily recruited as stabilizers.

Isolation exercises like pullovers, curls, and triceps pressdowns also require core stability; however, the loads used are usually much lighter than with the big movements. Once the weight climbs high enough, though, isolation becomes nearly impossible—and in many cases, the stabilizers end up generating as much or more tension than the prime movers!

Take-Home Message: Proper sleep and nutrition are essential if you want to show off a six-pack, but when it comes to training, the abdominals work best as stabilizers. Stop doing wimpy little crunches and get to some real work!

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