The 6 Best Ab Exercises - And Why They Matter for HYROX

At Revival Personal Training in Hammersmith, we know that a strong core isn’t just about aesthetics — it’s about function, resilience, and performance. Whether you're training for HYROX or simply want to build a rock-solid foundation, targeting your abs with the right exercises can have a major impact.

HYROX, with its blend of running, functional fitness, and endurance challenges, places a premium on core strength. Your core is responsible for stabilizing your entire body, powering your movements, and protecting you from injury — especially under fatigue. Here are six of the best ab exercises to help you dominate on race day.

1. Hanging Leg Raises

How to do it: Hang from a pull-up bar with your legs straight. Raise your legs until they’re parallel with the ground or higher, then lower slowly.

HYROX benefit: Improves hip flexor and lower abdominal strength, essential for wall balls, sled pushes, and running posture.

2. Weighted Russian Twists

How to do it: Sit with your knees bent and feet slightly lifted. Holding a plate or dumbbell, twist your torso side to side.

HYROX benefit: Builds rotational strength and oblique endurance, helping with exercises like farmer’s carries and sandbag lunges, where lateral core stability matters.

3. Plank to Push-Up (Plank Up-Downs)

How to do it: Start in a forearm plank. One arm at a time, push up into a full plank, then return to the forearm position.

HYROX benefit: Increases endurance in your anterior core and shoulders, ideal for events like burpee broad jumps and rowing, where stability and transition control are key.

4. Ab Rollouts (with a barbell or ab wheel)

How to do it: Kneel down with an ab wheel or loaded barbell. Roll forward, extending your arms, then contract your core to pull back.

HYROX benefit: One of the best for developing deep core engagement and anti-extension strength, which helps you maintain form in exercises like sled pulls and during long runs under fatigue.

5. Toe Touches (Leg Raise Crunches)

How to do it: Lie on your back with your legs straight up. Reach for your toes with a crunching motion, then lower back down.

HYROX benefit: Enhances upper ab activation and coordination, supporting efficient movement in dynamic bodyweight exercises like burpees.

6. Suitcase Carries (One-Arm Farmer’s Carries)

How to do it: Hold a heavy dumbbell or kettlebell in one hand and walk slowly, maintaining an upright torso.

HYROX benefit: Trains unilateral core strength and postural control. It directly translates to events involving carries and heavy lifting under fatigue, boosting balance and injury resistance.

At Revival, we design core training programs not just for six-packs, but for sport-specific results. Incorporating these six ab exercises into your weekly routine will make you a more efficient, powerful, and injury-resistant athlete — especially when tackling the intensity of a HYROX race.

Want guidance on how to build the perfect HYROX-ready core routine? Book a session with one of our expert personal trainers in Hammersmith today and let’s elevate your training.