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The Best Scientifically Proven Ab Workout Ever! | Davey Wavey Fitness

The Best Scientifically Proven Ab Workout Ever!

For extra motivation (or at least masturbation fodder), print out this picture and tape it to the ceiling above you while performing this workout.

Well, shit… that’s quite a title to live up to. But according to my uncle – and Prevention Magazine – this ab workout lives up to its hype. Over dinner, my uncle told me about the workout. He and his wife have been doing it for a few months, and they’ve seen great results. They’ve both shed a few inches from their midsection and show a lot more definition.

It’s no surprise that they’ve shed a few inches; the workout is fast-paced and it gets your heart pumping. It’s really a cardio workout and ab workout in one.

I tried the routine this morning, and I suspect that I may even be a little sore tomorrow. Since I’m new to the workout, I couldn’t quite hit all the target numbers that you’ll see below. Each exercise contains 3 sets of 50 repetitions. That’s performing 150 instances of each exercise. Yikes! It’s certainly something to work up to.

Without further ado, here’s the “best scientifically proven ab workout ever”:

  • 3 sets of 50 modified crunches. Instead of having your feet flat on the ground, keep your knees bent at a 90 degree angle so that your calves are parallel to the floor. Throughout the exercise, maintain this 90 degree angle (no small feat). Cross your arms high on your chest, just below your neck. Rest 15 seconds between each set of 50.
  • 3 sets of 50 leg lift punches. You’ve probably done a leg lift before. It’s when you lie flat on your back with your legs together. You lift your legs by folding at the pelvis, keeping your back flat on the mat. Try keeping your legs as straight as possible. A normal leg lift would stop here – but we’ve added a punch. Once your legs are perpendicular to the floor, use your abs to “punch” them up towards the ceiling. Your ass will lift off the floor by 3 – 6 inches. Lower your bum back down, and then lower your legs so that they almost – but not quite – touch the floor. Sounds hard enough, right? Wrong! Instead of keeping your hands by your side, reach them over your head and hold onto something that is heavy – like a couch or weight bar. It really focuses the exercise on your abs, and doesn’t let you cheat. Rest 15 seconds between each set of 50. If you can do 150 of these, then you are my new fitness hero in chief.
  • 3 sets of 50 double crunches. Double crunches are one of my favorites – they’re in my 30 minute ab workout as part of Total Body Assault. Basically, you balance on your ass and form a “V” shape with your legs and torso. You flatten the “V” by extending your legs out and by lowering your torso. Then, contract your abs and pull yourself back up into the “V”. It’s basically a crunch from hell. Beginners will want to use their arms and hands for balance by touching the ground as needed, but advanced double crunchers may hold their arms parallel to the floor along the sides of their body, reaching for the toes. Rest 15 seconds between each set of 50.
  • 3 sets of 1-minute modified side planks. Lie on your left side. Pretend that your body is sandwiched between two panes of glass. Stack your left foot on top of your right foot and push yourself up onto your left elbow. Your right arm can lie flat on your side. It should create about 6 – 10 inches of space between your torso’s left side and the mat. Hold this for a minute being careful not to let your butt sag, then repeat on the other side. Do 3 sets of these, resting 15 seconds in between each set. This should bring your abs to the point of failure.

Fear not if you can’t do the full 50 in each set. I found the leg lift punches really, really hard. Modify the workout for your ability. And build up from there.

The workout gives a lot of practical core strength that is incredibly useful in other exercises, and life in general. Enjoy it!

Totally confused? Let me know in the comments below. Would you rather me make YouTube video of this workout? I can do that – just let me know what you want. ๐Ÿ™‚

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. You explained it very well, though, make a video! Gives us a chance to see you in your undies again =)

  2. Wow, sounds insanely difficult…you’re supposed to do all this in one go?

    Yeah I think it would be good if you made a youtube video of the workout, if its not too much trouble ๐Ÿ˜€

    • Yes, all in one go. Okay, I will add it to the list of videos!

      • Matthew G. says:

        Hi Davey sorry to bother…but i been looking every for the video u were gonna post about this…but i cant seem to find it…it is under a different name or has the video have yet to be done?

  3. Video might be helpful for us less-than fitness savvy blog buddies. Im more familiar with the “traditional” crunches lol call me old school. TNKU<3

  4. Brent Gallahan says:

    Yes! Please make a video! I’m still a little confused about the modified side planks. I’m so glad you posted this! I do an ab routine of my own, but nothing like this.

  5. Malik Figueroa says:

    I think a video would definitly help me understand the last two exercises.

  6. I think a YouTube video would be much more helpful. They are a little complicated and I would really like to try them out.

  7. Would be great if you could make a video. I’m alittle confused ( which doesn’t take much to do). Thanks

  8. Please make a video of this. It will help a lot of people (including me) to fully understand the exercises.

  9. PLease make a utube video … PLZ!
    I really need that! It’s kinda sad =.=

  10. i’m still working to proficiency on your 5 minute insane ab workout! seeing great results, too! might give this workout a modified try. modified meaning 20 rep sets! thanks for all you do, dw.

  11. I think you should make a video for us. That way we can see you in your undies and see how the workout should be done. ๐Ÿ˜€

  12. If I print that photo and tape it to the ceiling, I’m gonna end up doing a different workout…

  13. And yes, video would help.

  14. Wow that’s sounds great! I would like to see a video of the different sets though.

  15. A YouTube video would be awesome! I love your videos, and not just for the undies show. They are a great help with my workouts.

  16. I’m sweatin’ just looking at the picture.

  17. Make a video!

  18. Wow! This is the best posting yet! I’ve printed it and am bringing it to the gym for my next workout!

  19. Robert from Michigan says:

    Totally need a video for this…would help better visualize it! Lots of love your way Davey Wavey!


  21. Make a video it wont help with the workout but i just want to see you do it anyway

  22. Would love a video of this workout so I can see exactly what I should be doing. Much love from South Africa!

  23. How many days/week should this be attempted? 2-3? I want to make sure I give my abs adequate rest. Oh, and a video would be awesome, particularly for the V-crunches. I’m having some trouble picturing it in my head.


  24. I wonder if you could do it as a circuit.

    Exercise 1: 50 reps
    Exercise 2: 50 reps
    Exercise 3: 50 reps
    Exercise 4: 2 minutes

    x 3

    Since each exercise isolates different abdominal muscles you might not tire as quickly??

  25. Should I count from 1 to 50 while doing the exercises and repeat it for 3 times? Is that 3 sets of 50 means? I’m not actually a fitness buff and my understandings of English is not that good. Hahaha!! That’s why I am thanking you Davey Wavey for serving as my vocabulary teacher. I’m learning so many terms from you Davey! I’m not fond of reading but because of your blogs, my habits were changed ๐Ÿ™‚

    • 3 sets of 50 means do the exercise once , twice ect until 50 . stop breifly. do the exercise once , twice ect until 50 . stop breifly. do the exercise once , twice ect until 50 .

  26. Agggghhh I’m so unfit. I’ve tried like, 3 of your different workouts… SO HARD! But I can feel my muscles being worked so. I think it’s a bit easier to get the technique right if you see it in a video.

  27. Okay, so I’m 16 and have been trying to get abs. NOTHING is working. I even do intense biggest loser workouts. I’m not fat I’m slim with muscle. I noticed when I don’t eat a lot during the day I am more slimmer? Please help. I ordered hip hop abs.

  28. Christopher says:

    hi davey,

    i tried all of this and did alright… i would really really appreciate a video just demonstrating how to get into form on each one though… and how to follow through each exercise… if you can. thx boyyy!

  29. u said for beginners only do the leg lift puch … davey baby u completely over estimate my ability … ๐Ÿ˜‰

  30. i did 1 rep and it took 1 and a half hours …. complete lack of fittness . that what i get for never playing sport. i dont like people or cricket balls(solid wood) hittiing me … i is turning it around 2day .. ty davey or john

  31. could you please put up this stuff in a vid. its really difficult to understand when its written down

  32. Davey,
    I started working out again for the first time in 2 years. I’ve been taking it slow; but when I came across this article, I figured I could use this as my fitness test as well as an alternative routine. Let me tell you, finding my limit at 15 double bikes certainly was a blow to the ego since I used to be able to do reps of 30 V-ups. As much as that hurt, I’m sticking with it. Thanks for all your posts on staying motivated and doing small things to keep the mindset.


  33. neverknew says:

    This seems super duper hard!. I haven’t looked for the video yet, but if Davey hasn’t put it up yet it’s probably because the whole thing would be way to long for a youtube. Maybe he’s perfecting it for all of us.

  34. Samantha says:

    What a fantastic workout!! Although I had to cheat a little with those crunches from hell, not to mention I was only able to do 2 sets of 30.

    Davey, I’m not sure if I’m doing this side planks correctly. What muscles should I feel being used? It seemed like most of the stress was on my shoulder :/

  35. How often should I perform this routine? And how long before I start to see results?

  36. Oliver Taylor-Griffiths says:

    Hi guys/galls?

    Has a video been posted for this work out? I’ve looked but can’t seem to find one.



  37. I discovered this website today and I’m totally in love with it! I’m a fitness freak and I’m so happy that I can now enhance my work outs. Thank you thank you! My abs are going to be sore tomorrow, I can already tell. ๐Ÿ™‚

  38. Query: Where do we find this video?

  39. wishingforabsofsteel says:

    So is this a workout you do every day? 3x a week??? What’s the recommendation here? If anyone can recommend anything, that’d be awesome. Thanks!

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  41. Video would be great!

  42. Fantastic article! It was really interesting. I’ll be checking back here again soon! Keep up the good work!

  43. Nolan Duerst says:

    I treat abs like any other muscle, and give it a 48hr rest between workouts.

  44. how much do you have to do this workout to get visible abs? lol

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