Tip: The Ab Exercise That'll Make You Cuss

Drop to the floor and try this complete core move. Warning: It's tougher than it looks!


This move is surprisingly challenging. You've been warned.

Ab walkouts can be done two ways: walking your hands out or walking your feet back while your hands stay put. Both are excellent choices to nail your core.

These are somewhat similar to ab wheel rollouts, but there's a little more rotary stability required, forcing your obliques to work hard to resist.

There's also a significant extension force pulling your hips and lumbar region towards the floor. As a result, your entire midsection will light up. Do these with a weighted vest or some chains over your hips to look more badass.

Key Tips

  • Begin in a push-up position. Engage your core and glutes.
  • For the hand walk version, walk your hands out in front as far as you can. Don't let your back and hips sag!
  • Hold there for a brief second before walking your hands back.
  • Push your hips up at the top into a pike-like position.
  • For the feet walking version, walk your feet backwards as far as they'll go, allowing your arms to go overhead to create that same long-lever body position.
  • Tiptoe back to the start and up into a pike.
  • Rinse and repeat.
Gareth Sapstead is a leading strength and physique coach from the UK. He specializes in problem solving and breakthrough training techniques.

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