I can’t think of a better way to torch my non-existent six-pack abs than using an ab workout designed for Olympic gymnasts, including gold medalist and World Champion Simone Biles and bronze medalist Jordan Chiles, who both competed at the 2024 Olympics in the US team.
Chiles spoke with Popsugar back in 2021, sharing the team’s grueling weekly workout schedule and revealing that coaches Laurent Landi and Cecile Canqueteau created ab workouts for them during single-session training days. Having scrolled through the workout myself, I can tell you this is a beast. Never one to shy away from a workout challenge, I decided to try it for myself. You can find the full workout on Popsugar, but I decided to scale it back a little.
Have you ever wondered how Olympic gymnasts achieve their rock-solid abs? Their training is next-level, demanding insane core strength, endurance, and precision. So, naturally, I had to try it myself! I followed Simone Biles’ and Jordan Chiles’ ab workout for a week, and here’s what happened to my body.
H1: Understanding the Core of an Olympic Gymnast
H2: Why Are Gymnasts’ Abs So Defined?
Gymnasts train their core relentlessly because it’s the powerhouse behind every flip, twist, and landing. Their workouts target deep abdominal muscles, which are essential for stability and control.
H2: What Makes Simone Biles and Jordan Chiles’ Workout Special?
These athletes don’t just do basic crunches. Their routine incorporates explosive movements, isometric holds, and gymnastic-specific exercises that push your core strength to the max.
H1: The Ab Workout Routine I Tried
Here’s the exact workout I followed, inspired by Simone Biles and Jordan Chiles:
H2: The Core-Blasting Circuit
- V-Ups (3 sets of 15 reps) – Targets the upper and lower abs simultaneously.
- Hollow Body Hold (3 sets, 30 seconds each) – An essential gymnast move that builds core endurance.
- Toe Touches (3 sets of 20 reps) – Engages the rectus abdominis for definition.
- Russian Twists (3 sets of 30 reps, using a medicine ball) – Hits the obliques hard.
- Plank Variations (Side Planks, Forearm Plank, 1-minute each) – Strengthens the entire core structure.
- Hanging Leg Raises (3 sets of 12 reps) – A gymnast staple that burns like fire.
- Flutter Kicks (3 sets of 45 seconds each) – Keeps your lower abs under tension.
- Superman Holds (3 sets of 30 seconds each) – Strengthens the lower back and core for balance.
H1: My Experience with the Workout
H2: Day 1 – The Shock Factor
I thought I had a strong core—until I started this workout. The hollow body holds humbled me within seconds, and the V-ups left me gasping.
H2: Day 3 – Sore, but Motivated
By day three, my abs were screaming, but I noticed I was engaging my core more naturally in everyday movements.
H2: Day 5 – Improved Endurance
Holding planks felt slightly easier, and my body started adapting to the high-intensity movements.
H2: Day 7 – The Transformation
By the end of the week, my core felt noticeably stronger, more defined, and my posture improved.
H1: Key Takeaways from Training Like an Olympian
H2: It’s All About Consistency
Gymnasts don’t build their abs overnight. It takes disciplined training and relentless effort.
H2: Core Strength Goes Beyond Aesthetics
A strong core isn’t just about six-pack abs—it improves balance, stability, and athletic performance.
H2: Gymnast Workouts Are No Joke
This workout was one of the hardest ab routines I’ve ever done. It’s not about high reps; it’s about controlled, precise movements.
Conclusion
Trying Simone Biles’ and Jordan Chiles’ ab workout was an eye-opener. Their routine pushed me beyond my limits, and the results were undeniable. If you want a core that’s not just for show but built for function, this is the workout to try.
Here’s what happened when I tried to train my abs like Simone Biles and Jordan Chiles — and how this core-torching session seriously humbled me.
