While most bodybuilding fans pay attention to the arms, back, or legs, it’s the abs that truly make a competitor’s physique look like a work of art. A well-defined six-pack and a tight waist make the rest of the body appear larger and give it a more appealing look.
And it’s not just for the smaller competitors in categories like classic or men’s physique — the biggest mass monsters have had to work on their midsection to secure a Sandow. History has seen competitors lose points, or even a title, for neglecting the abs.
Your abs are made up of six muscle groups: the rectus abdominis, multifidi, erector spinae, internal obliques, external obliques, and transverse abdominis. Most exercises and trainers only focus on the first one, as this is the muscle group that’s most visible and gets the most action — it’s responsible for pulling your knees to and from your torso (so it’s pretty vital when it comes to moves like hanging leg raises or the classic crunches). But a good bodybuilder knows that you have to hit every muscle group to get a set of abs that’ll turn heads during beach season, or impress judges at bodybuilding’s biggest event.
When done properly, there are plenty of compound moves that hit the abs, but you’re leaving plenty of gains on the table by not doing some isolation moves on them. While abs are made in the kitchen, they’re certainly sculpted in the gym, and these four Mr. Olympia winners knew that and committed serious time to their midsections.
Frank Zane wasn’t nearly as big as the Olympia champions who preceded or followed him, but he had unrivaled symmetry and aesthetics that are still admired and sought after today — his eye-popping abs and tiny waist were a big part of that.
Bodybuilding enthusiasts probably won’t be too surprised to learn that Zane would hone in on this body part not with an exercise, but a pose: the vacuum, to be specific. The pose was immensely popular in the 1970s, and the audience shows their love whenever it’s hit today by competitors like George “Da Bull” Peterson or Patrick Moore.
Zane would incorporate it into his daily regimen. “Practice it when you’re hungry,” he previously told Flex. It helps ward off hunger when you’re dieting. The vacuum is just holding your breath with no air in your lungs—suck your diaphragm in to create a hollow and hold it. It’s just a matter of practice.”
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Chad Zuber
Arnold Schwarzenegger: Reverse Crunch
The seven-time Mr. Olympia is associated with his arms and chest, but he should be given more credit for his ab development as well. One exercise he credited for keeping his midsection so tight and developed was reverse crunches.
“Lie faceup on the floor or a flat bench and draw your knees in close to your chest—this is the starting position. Contract your abs to lift your pelvis off the floor and roll your knees toward your forehead,” he explained to Flex. Squeeze at the top for a count, then slowly lower back to the start. This move is more intense because you add the weight of your lower body.”
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bbernard / Shutterstock
Lee Haney: Hanging Knee Raises
You’ve certainly seen the famous image of eight-time Mr. O Lee Haney hitting the front lat spread while wearing jeans in the middle of the street. Without a doubt, his lats are impressive, but his abs also pop in the image. He was able to accomplish this look with hanging knee raises, and added a twisting motion to hit the obliques and other areas.
“Keeping my legs and feet together, I bring my knees up to one side, then the other, which also works my serratus and intercostals.”
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Per Bernal
Jay Cutler: Rope Crunch
The four-time Sandow winner was one of the bigger Olympia champions, but he was able to keep his abs on point when he competed, especially in the early part of his career. Cutler credits another legend, Lee Labrada, for his ab development and the utilization of rope crunches. He explains that he likes higher reps for this move.
“I focus on doing 20 rep sets and really, really getting that contraction, and getting that good stretch in the abs. It’s going to really help me stretch my core out and really, really get that deep separation.”
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Lebedev Roman Olegovich / Shutterstock
Olympia Ab Workout
Vacuum: Three sets, 8-10 reps (hold as long as possible)
