Workout for Men’s Abs to Create Unstoppable Core Strength

This workout for men’s abs is a great way to build a strong, functional core and carve definition into your midline. This workout includes less traditional gym-based abs exercises, instead it draws from the world of gymnastics. The workout itself originates from Dave Durante.

Dave Durante (born June 26, 1980) is an American artistic gymnast and co-owner of Power Monkey Fitness. He is the 2007 U.S. All-Around champion and was one of the three alternates to the 2008 Summer Olympics. He competed at the 2007 World Artistic Gymnastics Championships and was a member of the 4th-place-finishing American team.


Gymnastics requires incredible core strength, and the way that gymnasts train establishes significant midline power, ability and control. Any abs workout that incorporates these gymnastic training building blocks will not only carve a sculpted six pack, but also develop impressive core strength. A strong core will lessen the risk of back pain and injury later in life, help you control your movement more easily and improve balance. This is highly useful, regardless of what sports you enjoy.

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Train and move with intention and dedication


5 sets not for time of:

  • 20 V-Ups
  • 15 Tuck Crunches 
  • 20 Second Hollow Hold
  • 20 Second Arch Hold
  • 1 minute rest

Complete each exercise in turn without rest. Do not rush the reps, keep the pace steady and controlled. Keep your core braced tight and feel the full range of motion through each rep.

This workout (and the following variations) can be used for accessory work or as core finishers. In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”). The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.


Form is tremendously important with this workout for men’s abs. Don’t rush your movements, instead stay controlled and focused. This will make it more difficult, and therefore more beneficial for your body.

This abs workout is deceptively difficult. Make sure to scale appropriately when necessary.

Try adding the other variations from Dave Durante into your training as well.


5 Rounds

  • 10 Arch Rocks
  • 10 Arch Ups
  • 10 second Arch Hold
  • 1 minute rest

Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.


5 Rounds

  • 10 seconds Hollow Hold
  • 10 Alligator Rolls
  • 10 seconds Arch Hold
  • 1 minute Rest

Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.


5 Rounds

  • 10 Hollow Rocks
  • 10 Alligator Rolls
  • 10 Arch Rocks
  • 1 minute Rest

Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.


If abs are your goal then you need to eat well in order to have abs that are visible. No matter how much you train, if your body fat percentage is not low enough then your abs will not be visible.

Again, this comes down to personal goals. But if your aim is to achieve a six pack, then that can generally only be achieved through an intelligent nutrition plan.

Workout for Men's abs male athlete
Consistency is the key


Camp is for beginner athletes, experienced athletes, coaches, gym owners, and others who want to learn, challenge themselves, and connect with other people who are passionate about fitness.

Here you can focus on all areas of your fitness, from rowing, running and swimming right through to weightlifting, gymnastics, kettlebell technique and CrossFit®. You will train alongside athletes of many different backgrounds and ability levels, from total beginners to CrossFit Games champions.


The hollow hold is an isometric bodyweight exercise with variations that are used in every aspect of training; from rehabilitation up through power and athleticism. This motion develops a tight and stable core in which power and energy can be transferred throughout the entire body without interruption. It is how acrobatic athletes have the ability to generate power in their swings, or stay tight in functional work, or even prevent injury when manoeuvring through an obstacle. 

To perform the basic hollow hold, you will begin by laying flat on your back. Squeeze your ankles together, initiating your glutes, while simultaneously squeezing your arms next to your ears. This will tighten your upper body. Make sure you press your lower back into the floor as your arms and feet leave the ground. You will come into a hollow-body, crescent moon shape. Imagine you are pulling your navel into your spine and your body feels as if every muscle is tightened. Begin your hollow holds in this fashion. Once you have strengthened this movement, you can begin rocking from head to feet and back, maintaining this position.


Hollow rocks are an exercise that can be widely used across most strength, power, and fitness sports to develop a strong and stable core. Proper midline stability and control allow us to withstand loading, resist rotational forces on the spine, and create tension to assist in movements like squats, pulls, presses, and explosive movements (just to name a few).

Hollow rocks target a plethora of muscles in the body. It’s important to remember that hollow rocks train the core, and core is more than just the “abs”. The full core’s musculature will be directly and indirectly with hollow rocks.

Midline Control

Hollow rocks can be done to increase midline stability and control. The importance of midline stability is highlighted in any strength lift, explosive movement, or act of daily human life. By increasing midline stability, we can help resist unwanted rotational and shearing forces on the spine while also learning how to generate core tension and create greater stability during loaded and unloaded movement.

Prerequisite to Gymnastic Movements

Proper midline stability and coordination of the abdominals, hips, and torso is key to movements like pull-ups, dips, rings, bar work, etc. With the importance of gymnastic skills in fitness sports (as well as bodyweight exercises for weightlifters), hollow rocks can be a good option for core strengthening for any level of lifter/athlete.

Workout for Men’s Abs – Isometric Core Strength

Increasing isometric strength of the abdominals, obliques, and erectors is key to most loaded movements like squats, deadlifts, overhead presses, and carries. Strength, power, and fitness sports rely a great deal on a lifter’s ability to stabilize the core through strong isometric contractions while under load or during movement; making hollow rocks a good primer or corrective movement to teach proper recruitment of the core muscles.

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Be fit for life

Add these abs workouts into your training in order to build a strong and powerful core for life and in the gym.

If you want to improve your body in other ways, try these Ski Erg, Russian Twist and Man Makers workouts.

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