In a recent video, Paul from Paul Fit emphasized that losing lean muscle won’t give you the body you want. Instead, by maintaining or building muscle while shedding fat, you’ll achieve the sculpted midsection so many aim for.
These three ab exercises—which require just two pieces of equipment—are designed to ignite your metabolism, strengthen your core, and create real definition.
Whether you’re training solo or with a partner, Paul’s strategy delivers a full-body metabolic workout anchored by deep core activation.
Jump to:
- 1. Plate Snatch: Metabolic Core Conditioning
- 2. Plank Press-Up: Controlled Core Engagement
- 3. Russian Twists: Dynamic Rotational Movement
- Bonus Move: Slam Ball Rotational Slams
- Your Metabolic Ab Circuit: Programming Tips
- Don’t Forget Nutrition: Abs Are Made in the Kitchen
- Supplements That Support Recovery
- Final Thoughts
1. Plate Snatch: Metabolic Core Conditioning
The plate snatch is more than an ab exercise—it’s a full-body metabolic movement designed to elevate your heart rate and tax your core in each rep. It combines explosive power with precision, giving you a high-calorie burn while sculpting your abs, shoulders, and glutes.
How to Perform the Plate Snatch
- Use a 45 lb bumper plate or a comparable dumbbell or iron plate.
- Stand with your feet slightly less than shoulder-width apart.
- Hinge at the waist like you would in a deadlift, keeping a flat lower back.
- Grip the plate firmly and tap it on the floor diagonally between your feet.
- Stand up explosively, popping your hips forward and lifting the plate overhead.
- Keep your core braced tightly throughout the entire movement.
If performed correctly, your abs will be engaged from start to finish. Paul warns, “If you’re not out of breath when you’re done with this, you didn’t do it right.”
This movement recruits nearly every major muscle group: quads, hamstrings, glutes, shoulders, and abs. It’s ideal for fat loss due to the high energy demand—and your abdominals stay activated because of the load’s dynamic path overhead.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
2. Plank Press-Up: Controlled Core Engagement
Next is a bodyweight-only exercise that targets the abs, triceps, and lats: the plank press-up. This workout focuses entirely on tightening your core through controlled movement and mind-muscle connection.
How to Do a Plank Press-Up
- Start in a plank position on your forearms with elbows under your shoulders.
- Feet should be 6 inches apart or closer for added core stability.
- Brace your abdominal muscles firmly.
- Push up using your triceps and lats until your arms are extended, then lower back down under control.
To increase difficulty:
- Move your elbows forward of your shoulders, which forces even more core engagement.
If that’s too tough, Paul offers modifications:
- Perform the press-up from your knees, not your toes, after lying flat on the floor.
- Hybrid approach: Press up from elbows to hands, then shift from knees to toes for part of the rep.
Regardless of which version you choose, focus is everything. “You should finish feeling like your abs were smashed,” Paul says. “If you feel like you hardly worked, you missed the connection.”
3. Russian Twists: Dynamic Rotational Movement
The third move introduces rotation, which targets your obliques while reinforcing the core brace. For this, Paul uses a 15 lb slam ball—but any medicine ball or weighted object will do.
How to Do Russian Twists
- Sit on the ground with feet flat, shoulder-width apart.
- Hold the slam ball at your chest, lean back slightly, and elevate your chest.
- Tilt your pelvis upward, pulling your hips toward your ribs to hollow your core.
- Rotate the ball from side to side, keeping tension through the obliques.
There are two styles to choose from:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Controlled: Slowly rotate side to side, emphasizing tight contractions.
- Explosive: Catch-and-release motion where the ball “pops” into each side.
Whichever style you choose, if your abs aren’t burning by the end—you’re likely moving too fast or not contracting fully.
Bonus Move: Slam Ball Rotational Slams
Stuck around? Good—here’s a fiery finisher. Paul adds a bonus movement using the same slam ball from earlier. Rotational slams are a dynamic way to burn fat, build power, and deeply challenge the core.
How to Perform Rotational Slams
- Hold the slam ball above your head after rotating to one side.
- Forcefully slam it on the ground across your body.
- Catch it (watch the bounce!) and rotate to the opposite side.
- Repeat with intensity, focusing on explosive power and abdominal contraction.
“That tiny extra bounce just punches the abs a little more,” Paul says. Use a slam ball that doesn’t bounce to avoid injury. If you’re using a bouncier med ball, “slam it forward, not down into your face,” Paul jokes.
Your Metabolic Ab Circuit: Programming Tips
To get the most from this workout, Paul recommends cycling through all three exercises with minimal rest. Here’s the suggested format:
- Russian Twist: 20 reps (10 per side)
- Rest: 30 seconds to 1 minute
- Plate Snatch: 10–15 reps
- Plank Press-Up: 10 reps
Repeat the cycle for 3–5 rounds. As your conditioning improves, reduce recovery time to maintain a high-calorie burn and elevated heart rate.
Don’t Forget Nutrition: Abs Are Made in the Kitchen
No matter how hard you train, your abs won’t show without a calorie deficit and clean eating. Paul is transparent about his own eating: more lean proteins like elk, ground bison, eggs, fruits, and vegetables. He’s also recently added more animal-based proteins to help with satiety and fat loss.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Some staples he includes:
- Eggs with spinach
- Greek yogurt
- Peanut butter
- Fruits like berries and bananas
“It’s not about being perfect, it’s about being consistent and intentional,” he notes.
Supplements That Support Recovery
While food should be your foundation, Paul also shares his supplement stack:
- Transparent Labs Whey Protein Isolate: 100% grass-fed, high-quality protein for recovery.
- Transparent Labs Intra: Contains electrolytes, EAAs, taurine, and coconut water powder for workout endurance and hydration.
- Creatine with HMB: Taken twice daily (5g each time) to improve strength and preserve lean mass.
One key point he stresses: *Hydration is non-negotiable*, especially during intense outdoor workouts. “Whether you’re on creatine or not, drink your water. That’s where performance starts.”
Final Thoughts
These three exercises—and the bonus movement—can radically upgrade your ab training. They combine metabolic conditioning, core bracing, and rotational strength across all planes of motion.
But remember: visible abs are a result of not just hard workouts, but also sound nutrition, consistency, and recovery. Stay focused, lift with intent, and visualize the results you’re building rep by rep. As Paul says, “Be the guy at the beach others ask, ‘How do I get abs like that?’”
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Now go earn them.
