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…
Here’s part of my presentation at the 2012 Conference of the Ontario Kinesiology Association.