Jade Cargill’s No-Gym Ab Workout: 4 Core Exercises That Build WWE-Level Abs Everywhere – Muscle & Fitness

Reigning WWE Women’s Champion Jade Cargill has it all figured out. In the ring, opponents find her dominant power an insurmountable challenge, while this professional wrestler’s imposing physique also embarrasses some of her less ripped rivals. Of course, building the best abs in the professional wrestling world requires careful planning and some specific macro tracking. They say abs are built in the kitchen, and there’s no doubt about it, but making them pop requires a passion for exercise, even when you’re on the road on tour with the juggernaut that is WWE. Luckily, Cargill wanted to share with M&F four moves that add muscle to her core without the need for a gym, so you can follow her impeccable regimen.

Jade Cargill Reps Bicycle Crunches to strengthen her lower abs

So, what would Jade Cargill choose as her favorite ab exercise? “On the way, if there is no fitness equipment we can use, probably cycling (crunches),” says the champion. “I would say bikes are number one.”

The queen of the WWE rings explains that she likes to complete two sets of 100 crunches. “But I break it down into 50s,” she says of managing such a large number of reps. If Cargill has to stop for breath at 50, that’s fine, otherwise the muscular beauty will move on to 100.

Jade Cargill Reps Bicycle Crunches to Build Her Lower Abs

Lying on a mat with your head up and your hands behind your neck, the bicycle crunch is a dynamic movement that strengthens the core, abdomen and lower back. Regular practice will improve stability, ideal for picking up WWE Superstars and throwing them back onto the canvas. For the rest of us, the cyclical motion of kicking in the air also builds coordination, so give it a try. You can start with 2 sets of 8 to 12 reps and build up from there if you’re not quite at Cargill’s elite athlete status yet.

Top tip: Don’t lead with your neck or arch your lower back. Keep your back and hips flat on the floor and your knees up. By adding a side-to-side movement, touching your elbow to the opposite knee, you destroy the obliques—the muscles located on the outer edge of the core.

Jade Cargill represents scissor kicks to cut deep into her core

“I also do bike pedals,” says Cargill of another ab exercise that requires no equipment. The specific variation Cargill is referring to is more specifically known as the Scissor Kick. To try it yourself, lie on your back with your legs straight. There is no movement from elbow to knee here, so try to keep the upper body still with a strengthened core. To start, lift your legs to a 90-degree angle with the floor and then alternate. Lower one leg while raising the other, hence the nickname “scissors.” This move cuts right through to the deep internal abdominal muscles known as the transverse abdominis, as well as the rectus abdominis (also known as the six-pack muscles).

Top tip: Try to maintain control and do not drop the bottom leg at a 45-degree angle to the floor. You should also keep the knees slightly bent.

Jade Cargill represents push-throughs for upper abdominal dominance

“I do some push-throughs, it’s like you’re going all the way through, like you’re rolling,” the professional wrestler explains. Essentially, push-throughs are modified ab crunches, but instead of placing your hand behind the neck, you place your hands on your inner thigh, palms facing down. Then, with your head and shoulders off the ground, complete the crunch by contracting your core muscles, pausing, and then releasing. As you move forward, allow the arms to move further between your legs. Controlling this with a slow, rolling motion will severely strain the upper portion of the rectus abdominis (upper abdominal muscles), along with the entire midsection.

Top tip: Remember to focus on strengthening the core rather than taking the load on your neck and shoulders.

Jade Cargill Reps Heel Touches to target the obliques

Finally, the WWE Champion calls heel touches “phenomenal” as she wraps up this abs-building masterclass. To try it yourself, lie on your back with your knees bent and then lift your shoulders slightly off the ground. With your core engaged, use your hands and alternately touch the heel that is on the same side as the active hand. Between each reach, with your head still up, straighten your body before moving to the other side. Heel touches are great for targeting both the internal and external obliques at the outer edge of your core, not only to sculpt the waist but also to improve spinal stability.

Top tip: Make sure to squeeze your core as you make each reach and tuck your chin as if you were holding an egg firmly to your chest.

With her own insane abs as absolute proof, Jade Cargill has all the right moves when it comes to crushing her core. Without a doubt, any woman hoping to win her WWE Championship can expect a serious Royal Rumble!

WWE Raw streams on Netflix in the US In Canada, the UK and Ireland, you can also watch SmackDown, NXT and premium live events like Royal Rumble on Saturday, January 31, while US viewers can watch Royal Rumble via ESPN.

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