Chris Hemsworth's Ab Workout (Achieve Thunderous Thor Core)

To build and facilitate core strength and build muscle, Chris Hemsworth used numerous different ab exercises targeting all planes of motion.

However, while doing this go-to core workout, he also performed regular upper and lower-body workout sessions to support hypertrophy for the remaining muscles of his body.

This means that Chris always takes a holistic training approach to his training regime since he believes that is the best way to get maximal results.

Here is the entire ab workout program Chris used to build core strength at his own pace and with an appropriate diet and supplementation plan:

• Bicycle sit-ups, 10 reps
• Bird dog, 10 reps
• Alternating Supermans, 10 reps
• Butterfly sit-ups, 10 reps
• Scissor kicks, 10 reps
• Crunches, 10 reps
• Medicine ball crunches, 10 reps
• Flutter kicks, 10 reps

All exercises hit a different part of your abdominal muscle fibers, ensuring the holistic development of your trunk.

The entire workout is performed in 5 sets, meaning each exercise totals 50 repetitions during the whole workout session.

Chris encourages everybody to perform exercises one after the other, with no rest in between, since that is proven to be the best for inducing hypertrophy and muscle-building effects.

You can rest for up to 60 seconds between the sets before you recover and start the following workout.

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The main Chris Hemsworth workout principle is to do as many reps as possible and with as little rest in-between as possible.

However, you are encouraged to take little rest between the sets to recover and prepare for the next one [1].

The science-based approach is to rest no more than 90 seconds between the sets if your goal is hypertrophy [2].

The number of sets should be more than 4, and repetitions should range between 6 and 12.

You may perform more repetitions for your core ab workout since it is considered an accessory workout to the main lifting component of the entire program.

Core exercises should never be performed with maximal loads, as this has been proven to be inefficient and cause multiple injuries across the body.

"A lot of people ask me how much Chris deadlifts and how much he squats [with regard to glute workouts]. We actually don't go super heavy with those movements, but we did do a lot of hip thrusts. We did a lot of work with different kinds of leg movers, like weighted curtsy lunges where you're isolating the glutes."

- Luke Zocchi, Certified Personal Trainer

Chris Hemsworth ab workout's diet and nutrition principles are lean protein sources and moderate amounts of carbohydrates.

The plan should consist of high-protein foods for muscle growth such as chicken, tuna, white fish, and carbohydrates like crispy sweet potatoes and different fruits.

Having enough sources of carbs at the optimal daily intake for weight reduction is a must to get the most out of your workouts and hit the supercompensation of glycogen.

This refills your muscle cells with glycogen stores needed to execute your workouts.