NutraBio-sponsored athlete Hunter Delfa seems like a cool, quiet, still-waters-run-deep kind of guy—that is, until he hits the gym, at which point all bets are off. He may not be one of those groaning, grunting lifters, but this teen sensation will take you through a world of pain nonetheless.

His six-exercise ab workout will have you crying "mama" when you try to get out of bed tomorrow morning—but that's what it takes to grow some mighty abs.

Hunter Delfa's Sick Ab Workout




Straight-Legged Hip Raise Note: Perform "Windshield-Wiper Style" with Barbell

3 sets, 10 reps

Straight-Legged Hip Raise Note: Perform with Barbell

3 sets, 10 reps

Hanging Leg Raise

Pay constant attention to your abdominal muscles. Keep your legs as close and locked together as you can. When you lift your legs, bring them up a little past 90 degrees.

Stiff-Legged Hip Raise

Start on your back holding a weighted barbell above your head, as if you were about to do a bench press. Keeping the bar in the air, sweep your legs together to the right end of the bar, then back around in a windshield wiper motion to the left end. Focus on keeping your legs together as you lift up your hips and lower back to get your feet as close as possible to the plates. Do 10 reps to the left and 10 to the right.

Hip Raise

Still holding the barbell above your head and keeping your legs together, lift from your abdomen to get your legs as high in the air as you can. Start each rep with your heels touching the floor. Finish each rep with your heels back on the floor.

GHR Sit-up

This exercise is a great way to get a full stretch at the bottom of the rep, and a full squeeze at the top. If you don't have a glute-ham developer, do regular sit-ups or press sit-ups. Move as slowly as you need to. No need to rush.

Hanging Knee Raise

Perform this movement as you would a hanging leg raise, only bend your knees. Your knees should come in past 90 degrees on each rep, a little bit higher than they typically do on leg raises.

Rope Crunch

Distance yourself from the cable stack so that you can keep your back straight and your lower back tucked in as you pull down. Correct positioning enables you to fully engage your core. If you don't feel this exercise in your abs, cough to immediately tighten them up. Maintain this tension throughout the exercise.