Even the purest bodyweight bad-asses are concerned with having a ripped midsection. The Al Kavadlo bodyweight abs workout using the following five exercises provide all you need for a shredded set of diamond-cut abs this summer.

Your trainers are the Kavadlo brothers, acclaimed fitness trainers and authors of the new book “Get Strong”


Hollow body hold (Hold for 30 – 60 seconds)

al kavadlo

Works: abs, quadriceps, hip flexors.

Lie on your back with your legs straight and arms extended overhead. Brace your abs, tuck your chin and press your lower back into the ground. Lift your arms and legs, keeping your heels just a few inches from the floor, being mindful to avoid any arching in your lower back.


Side jackknife (3 sets of 20 reps per side)


al kavadlo bodyweight abs workout

Works: abs, obliques.

Lie on your right side with your legs together and toes pointed. Place your left hand behind your ear, bending at the left elbow. Squeeze your obliques to bring both legs and your torso together, touching the left elbow to the top leg. Finish your set and repeat on the other side.


Hanging knee raise (3 sets of 20 reps)


Works: abs, hip flexors, lats, grip.

Hang from a bar with an overhand grip. Keep your elbows locked as you lift your knees toward your chest, tilting your pelvis slightly forward at the top. Lower your legs back to the bottom, being mindful not to swing or pick up momentum on the way down.


L-sit (Hold for 30 seconds)


Works: abs, hip flexors, arms, quads

Sit on the floor with your palms on the ground and your legs fully extended in front of you. Press your hands into the ground and raise your bottom and legs off the floor. Make sure to keep your legs locked out at the knees and fully extended.


Dragon flag (3 sets of 5 reps)


Works: abs, arms, shoulders, lats, glutes

Lie on a bench. Reach up and grab the top end of the bench with both hands. List your body into the air while keeping it completely straight. Lower back down without making full contact at the bottom. Repeat.

Post-workout wrap-up


What you’ll have achieved after the Al Kavadlo bodyweight abs workout

  • Increased core strength
  • Greater stamina
  • Total body injury resistance
  • Improved power in all things


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