This ab-focused workout is designed to sculpt your entire core using a combination of cable resistance and bodyweight exercises. With four targeted movements, this session hits your upper abs, obliques, lower abs, and deeper core stabilizers. Perfect for intermediate to advanced trainees, it uses progressive rep schemes to maximize hypertrophy and core strength development. There are no supersets in this workout, so you'll be performing each exercise as a standalone movement with full rest in between each set.

"Cable Kneeling Crunch" is a high-intensity exercise that directly targets the rectus abdominis (your front abs). By kneeling and pulling the cable down using your abs, you're able to isolate and contract your core through a full range of motion. Aim for proper form—avoid using your arms and focus on the crunch to engage the abs.

"Cable Side Bend" is a great way to work the obliques. This exercise allows you to isolate the side of your core for a more defined and tapered waistline. Use a light to moderate weight and perform the movement slowly, avoiding momentum to fully activate the muscles.

The "Hanging Leg Hip Raise" shifts the focus to your lower abs and hip flexors. This advanced bodyweight movement requires core control and shoulder stability. Try to raise your hips and legs with control instead of swinging—this maximizes time under tension and reduces injury risk.

"Cable Standing Lift" is a dynamic, diagonal core movement that recruits deep stabilizers like the transverse abdominis and the obliques. This anti-rotational movement strengthens your core in planes often neglected by standard ab exercises. Use moderate weight and engage your entire body to maintain stability during the lift.

Together, these exercises create a well-rounded core workout that emphasizes stability, strength, and symmetry. Use this circuit 2–3 times per week, maintaining proper form for best results. Always warm up before your session and cool down afterward for optimal performance and recovery.