Get Flat Abs with Suspension Training

Four Tummy-Toning Moves

Ready for a workout that will give you flat abs? Great— then you need to start adding in suspension training to your regimen.

Suspension training has been around for quite some time and it’s not going anywhere for a reason. When your feet or arms are suspended in the air you instantaneously have to engage your core, brain and entire body. You have probably seen guys in the NFL, MLB and every professional organization train with these straps.

I’m here to show you four of my favorite suspension moves that absolutely crush the core and help with getting flat abs.

Ready to rock? Here we go.

How You Do It

• Perform each move for 25 seconds
• Rest for 15 seconds
• Move on to the next move and go for 25 seconds
• Hit all four moves

That’s one round

Rest for 1 minute and 30 seconds in between rounds
Repeat for four rounds!

The Moves


I’m not sure where I got this one from, but I love it. After the second or third rep, you will already feel this one. Big take-home note for this move is to walk back slow and only go back as far as you feel comfortable. Keep those legs straight and you will be feeling the burn from head to toe.

Side Knee Tucks

You have to hit those obliques! Your obliques are those “side abs” or that “bathing suit cut” that we all want. More importantly, the side knee tucks help you with rotational power and core stability. You will be huffing and puffing pretty quick into this move.

Reverse Lunge with Lateral Raise

The second your back foot gets suspended you will be working on single-leg stability. In order for you to stay up straight and not wobble, you will have to engage all of the muscles in your leg. This is huge for athletes, as most of our movements happen when we are standing on one leg. I threw the lateral shoulder raise in there simultaneously just to challenge the core a little bit more and to really nail the shoulder joint. Take your time with this one!

Hurdle Walkovers

Last but not least, the hurdle walkovers. Man, these are tough! I know it looks easy but moving side to side without your feet going crazy is not an easy thing to do. Your lower body is going to want to sway back and forth— don’t let it. Keep your core locked in a solid position and slowly move your hands. Long story short, by doing this move you are practicing moving your limbs while keeping your core tight. This helps prevent injuries and improves your athleticism a ton!

So you got the moves, you have the workout, now get to work and start seeing some flat abs in the mirror!

Share this with your workout partner and let them know it’s on!

Chase it!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit

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