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Athletic Abs Workout: Build Strength, Power, and Performance
Hey, it’s Erin here - lifetime natural athlete, two-time Miss Figure Olympia champ, and self-coached competitor. Today, I’m sharing one of my favorite ways to train abs: standing, athletic core exercises.
Why standing? Well, let’s be honest - after a tough workout, the last thing I want to do is roll around on a dirty gym floor. Plus, standing ab exercises don’t just build a six-pack. They also help improve power, balance, and speed - things that carry over into both sports performance and everyday life.
This workout is designed to strengthen your abs while also making you more athletic. Let’s dive in!
1. Weighted Lunge with a Twist
This move works your obliques, rectus abdominis, serratus, and even challenges your balance.
Start with a dumbbell or weight plate held at one side of your body.
Step forward into a lunge. As you step with the right leg, bring the weight diagonally across your body toward your right hip.
Return the weight back to your starting position as you come up from the lunge.
Repeat on both sides.
💡 Tip: Make this a walking lunge variation if you have space.
2. Med Ball Slams
An explosive, power-focused exercise that fires up your entire core.
Hold a slam ball overhead.
With your lats and shoulders tight, slam the ball down forcefully while folding at the core.
Catch the ball (if it doesn’t bounce) and repeat.
⚠️ Use a slam ball, not a regular medicine ball, to avoid rebounds.
Perform up to 10 reps per set—focus on power, not volume.
3. Frankensteins
This one engages your abs, hip flexors, hamstrings, and glutes while building coordination.
Hold a med ball or slam ball straight out in front of you with locked arms.
Keeping your legs straight, kick one leg up at a time, driving from the glutes and hamstrings.
Think of it as a controlled shuffle, with a slight round in your lower back to ensure the abs engage.
💡 Start slow, build coordination, then increase speed over time.
4. High Plank Knee to Opposite Elbow
A core stability move with an athletic twist.
Get into a plank position with hands on the floor or balanced on a med ball for an extra challenge.
Keep your body stable with a slight round in the lower back.
Drive one knee toward the opposite elbow, alternating sides.
This exercise strengthens your abs, obliques, and stabilizers while also improving mobility.
How to Use This Workout
I recommend performing this circuit at the beginning of your training session. It’s not only a great warm-up but also a powerful way to train your abs while building athleticism. Perform each exercise for 2–3 sets, resting briefly between movements.
I’d love to know what you think! Try this workout, and if you record it, tag me on social media! Seeing your progress and creativity always inspires me.
Until next time, remember: train smart, train hard, and have fun.
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