Armor Abs is a nine-exercise core workout that plates the entire midsection in small, deliberate layers - six reps at a time. Leg raises, leg circles, scissors, flutter kicks, long arm crunches and knee crunches cover the front; side plank rotations, side bridges and plank arm raises rivet on the flanks. Fifty-four reps per set, no station repeated, no region skipped.
The low rep count is the craftsmanship. Six reps per exercise means no block ever collapses into sloppy survival mode - every rep stays a quality rep - while nine consecutive stations mean the cumulative load lands anyway, just distributed across more angles than any high-rep routine reaches. The first two rows work the abs from your back with a rising bias: straight raises, then circles that demand multidirectional control, then scissors and flutter kicks for the lower abs, then two crunch variations that lengthen and shorten the lever. The final row turns you sideways and face-down, where side plank rotations, side bridges and plank arm raises seal the obliques and deep stabilizers - the side panels most ab workouts leave unarmored.
Keep your lower back pressed to the floor through the entire first six exercises - it is the single rule that makes all of them work. Move the leg circles slowly in both directions and keep them small enough to control. In the side work, stack your shoulders, lift your hips high on every bridge, and raise the plank arm without letting your torso tilt to compensate.
Nine plates, six rivets each, fitted one at a time. Armor is measured in coverage, not noise.
Make it Harder: Double every exercise to twelve reps.
Make it Easier: Perform the side planks and arm raises from your knees.
