Tip The New Ab Shredder Workout Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The New Ab Shredder Workout This has been a favorite of figure competitors for years now Here' s a couple new ways to do it by Christian Thibaudeau January 1, 2018June 23, 2022 Tags Abs, Fat Loss Training, Tips, Training The ab shredder isn't so much a specific workout as it is a concept. It consists of combining direct abdominal work with metabolic exercises. I started using the approach with figure competitors after reading the article, Spot Reduction is Real, by Dr. Lonnie Lowery. By using an ab exercise to increase blood flow toward the region, you'll increase fat mobilization and transport more of it away from that area. This will lead to using a little bit more fat from the abdominal area when you're doing your cardio. So you'll do ab work, then do a bout of cardio, then go back to the ab work, then cardio again. Continue going back and forth for a specific amount of sets. I use several versions depending on the fitness level of the individual as well as his or her psychological profile. A1. Swiss ball crunches with a slow squeeze-rep style: Make each rep as hard as possible. Go up and down slowly, squeeze hard every inch of every rep. Do as many reps as you can. Then rest 20 seconds, do as many reps as you can again, rest one last time for 20 seconds, then do as many fast reps as possible. Take as little rest as possible. A2. Farmer's walk or Zercher carry: After the crunches, walk for 60 seconds holding dumbbells or a barbell Zercher-style, as shown below. The goal is not to cover max distance in that time period, it's to walk while keeping the core as tight as possible; imagine getting punched in the stomach. A3. Any cardio machine, all-out for 30 seconds: Use the elliptical, stationary bike, Assault Bike, rowing ergometer, etc. After the 30 seconds are up, rest for a minute. That's one interval and you do 4-5 in a workout. It's very effective and "non-boring" (as much as energy system work can be) with the added benefit of leading to slightly more abdominal fat loss. Option for competitors: If you're nearing a contest, try adding 20 minutes of steady state cardio at the end. If you do this, make the cardio its own workout since it'll last around 40 minutes. If you're doing it without the steady state cardio, you can do it at the end of a regular training session or in a separate workout. Normally I introduce clients to the abs shredder with a simpler workout: A1. Swiss ball crunches: slow, squeeze-rep style: Make each rep as hard as possible. Do as many reps as you can, rest 20 seconds, do as many reps as you can again, rest one last 20 seconds and do as many fast reps as possible. A2. Cardio machine interval: doing 15 seconds moderate intensity/gradual build-up, 30 seconds all-out and 60 seconds moderate intensity. Rest 45-60 seconds. This is one interval. Do 4-6 total. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Bodybuilder Biceps Powerlifter Triceps Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look. Arms, Bodybuilding, Training Adam Bentley May 2 Training Running Man A running program that won’t cause muscle loss. In fact, it’ll help you gain muscle. Check it out. Bodybuilding, Fat Loss Training, Training Christian Thibaudeau March 7 Training The Best Squat You Haven t Tried No squats, no gains. But you don't have to put a bar across your back to do them. Try this! Training Gareth Sapstead January 31 Training Tip Landmine Rotational Press Try this to improve lower body explosiveness, core stability, and upper body strength. Abs, Exercise Coaching, Shoulders, Tips David Otey September 22