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

Connor Sellers
Published by Connor Sellers
Last updated: May 7, 2023

Chris Hemsworth is one of the most handsome and ripped Hollywood actors known for his rigorous diet and fitness workout routine.

His go-to core workout, intense training sessions, and appropriate diet and supplementation ensure the best hypertrophy results.

Based on my observations and more than 15 hours of research, I found all the information necessary to get the abs Chris Hemsworth has.

My research led me to a Chris Hemsworth ab workout, diet, and supplementation plan.

Quick Summary

  • Chris Hemsworth's ab workout includes bird dog, bicycle sit-ups, alternating supermans, scissor kicks, butterfly sit-ups, medicine ball crunches, and flutter kicks.
  • The Hemsworth diet consists of high protein sources and eating up to six times daily.
  • Some of the supplements Chris uses to support his intense workout sessions include magnesium/zinc, BCAAs, protein powders, and creatine.

Celebrity Stats/Career Highlights

  • Age: 39 years old (in 2023)
  • Height: 6 feet 3 inches (1.90 m)
  • Weight: 200 lbs (91 kg)
  • Waist: 33 inches
  • Chest: 48 inches

Ab Workout Routine

A person in the gym doing Chris Hemsworth's ab workout

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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Workout Principles

Chris Hemsworth working out in the gym

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

Diet Plan

Close up shot of healthy foods

An appropriate diet and supplementation plan accompanied Chris Hemsworth's ab workout.

The whole diet plan combined high lean protein sources taken during the right time to take protein and carbohydrates to support intense workouts needed to achieve such an incredibly-looking physique.

Here is an example diet plan Chris uses on one of his workout days:

  • 8 AM - Green power shake with high protein sources.
  • 10 AM - Bowl of yogurt with mixed fresh berries, honey, almonds, and chia seeds.
  • 12 PM - Lifting workout session.
  • 1 PM - Post-workout shake consisting of ice water, richest protein vegetables, 1g of Vitamin C, and BCAAs.
  • 2:30 PM - 8 oz grilled chicken + crispy sweet potatoes + rocket salad with nuts, seeds, and salted apple.
  • 5:30 PM - 2 rice crackers with Vegemite + tuna + cherry tomatoes.
  • 7 PM - 8 oz white fish + grilled mushrooms and raw broccoli salad.
  • 9 PM - Half a small pawpaw/papaya + yogurt and berries + magnesium/zinc supplement.

A similar structure applies for the rest of the days in a week.

Diet / Nutrition Principles

A bunch of food with lean protein

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.


Close up shot of a bunch of pills

Chris Hemstowrh uses multiple supplements to support his intense workout sessions and to experience maximal strength and hypertrophy benefits.

Some of those supplements include:

  • A mix of rice, hemp, and pea protein
  • A serving of BCAAs
  • Magnesium
  • Zinc

These supplements comprise the biggest portion of Hemstowrth's supplementation plan. However, he likes to add pre-workouts and creatine before his workouts.

Creatine is excellent for high-intensity sessions since creatine-phosphate is the quickest energy used to form ATP, adenosine triphosphate, or our body's energy currency.

Read our guide on the 5 best creatine supplements for 2023 to help you utilize better your creatine-phosphate energy resources and have more energy for high-intensity exercises.

Quality pre-workouts are also excellent for getting you ramped up before the sessions, especially when you feel less energetic or tired from the previous workouts.


Does Chris Hemsworth Workout Twice a Day?

No, Chris Hemsworth doesn't workout twice a day. Chris Hemsworth works out once daily to support his incredible-looking physique and support muscle hypertrophy.

Does Chris Hemsworth Train Abs?

Yes, Chris Hemsworth trains abs. Chris Hemsworth performs exercises such as bicycle sit-ups, bird dogs, alternating supermans, and butterfly sit-ups to support his ab development.

What Workout Does Chris Hemsworth Use?

Chris uses short-form intense workouts to hit each muscle group once a week. The whole program uses traditional compound exercises that aim to activate large muscle groups and produce the biggest muscle-building effects.

What Should I Supplement to Have Chris Hemsworth Abs?

You should supplement fat burners to have Chris Hemsworth's abs.

Fat burners will help you lose fat across your whole body, meaning they will help make your abs more visible.

To get the most out of your fat burner purchase, read our guide 11 best fat burners for men to lose fat fast and efficiently.

Let me know how you plan to implement Chris Hemsworth's ab workout into your weekly workout regime.


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