The job of your core muscles – your abs, obliques and lower back – is to link your upper and lower body with a bridge of muscular strength. Therefore, to get stronger, bigger abs you need to use both upper-body and lower-body exercises to put a load on your midsection. The following workout borrows moves from boxing and martial arts to get heavyweight abs within four weeks.

Do the workout three times a week on non-weight-training days, making sure that you leave at least one day between each workout. Do the first pair of exercises as supersets, performing one set of each exercise in the pair before resting for one minute. Repeat this two times more for a total of three supersets. Then move on to the second pair of exercises.

For a full six pack workout visit the Men's Fitness abs section