Looking to achieve Tarzan-like abs? Look no further than Magnus Lygdback’s Instagram and Magnus Method app. In this video, Magnus reveals the secret to getting abs like Tarzan, breaking down a three-day ab workout program that targets different muscle groups. With exercises like planks, hollow body holds, and scissor kicks, Magnus emphasizes the importance of proper form and progression for optimal results. But it doesn’t stop there – Magnus also highlights the significance of nutrition in achieving a great core and six-pack abs. So if you’re ready to transform your abs and take your fitness to the next level, be sure to check out Magnus Lygdback’s Instagram and Magnus Method app for more training routines and nutritional information.


Are you looking to achieve abs like Tarzan (played by Alexander Skarsgård)? Look no further than the Magnus Method! In this article, we will provide an overview of Magnus Lygdback, the creator of the Magnus Method, and dive into the three-day ab workout program that will help you achieve those Tarzan-like abs. We will also discuss the importance of nutrition and how to optimize your results. So, let’s get started!

Overview of Magnus Lygdback


Magnus Lygdback is a renowned trainer with over 20 years of experience in the fitness industry. He has worked with some of the biggest stars in Hollywood, helping them achieve superhero-like physiques. Magnus has gained a reputation for his expertise in training and his ability to transform his clients’ bodies.


Magnus Lygdback’s credentials speak for themselves. With a background in physical therapy and sports science, he brings a scientific approach to his training methods. He is certified by the National Academy of Sports Medicine (NASM) and has a deep understanding of anatomy and exercise physiology.

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Notable Clients

Throughout his career, Magnus Lygdback has worked with numerous A-list celebrities, including Alexander Skarsgård. He helped Skarsgård achieve the impressive abs seen in his portrayal of Tarzan. Other notable clients include Gal Gadot and Alicia Vikander. Magnus’ ability to deliver results has made him a sought-after trainer in the industry.

Introducing Magnus Method

The Philosophy

The Magnus Method is based on a holistic approach to fitness, focusing not only on physical exercise but also on proper nutrition and mental well-being. It emphasizes the importance of a strong core and aims to build functional strength and athleticism. The method combines various training techniques to target different muscle groups and create a well-rounded physique.

Focus on Abs

One of the key aspects of the Magnus Method is its emphasis on developing strong and defined abs. Magnus believes that a strong core is essential for overall body strength and stability. By targeting the transversus muscle, obliques, and rectus abdominis, the program aims to sculpt a six-pack and enhance overall functional fitness.

Benefits of Magnus Method

The Magnus Method offers several benefits that go beyond just aesthetics. By following this training program, you can expect improved core strength, enhanced athletic performance, better posture, and increased overall strength and stability. Additionally, the method promotes a balanced lifestyle that incorporates proper nutrition and mental well-being.

The Three-Day Ab Workout Program

To achieve Tarzan-like abs, the Magnus Method employs a three-day ab workout program. Each day of the program targets different muscle groups, ensuring comprehensive development of the core muscles. Let’s break down each day of the program to understand the exercises and their benefits.

Day 1: Transversus Muscle

The transversus muscle, also known as the core set of the stomach, is the focus of day one. This muscle provides stability and helps with breathing. The exercises included in this workout are:

  1. Standard Plank: Start with 30 seconds and work your way up to 60 seconds. Focus on maintaining proper form and engaging the core throughout the exercise.
  2. Hollow Body Hold: Begin with 30 seconds and gradually increase to 60 seconds. This exercise strengthens the core and promotes spinal stability.
  3. Scissor Kicks: Start with 20 reps and progress to 40 reps. Scissor kicks target the transversus muscle and contribute to overall core strength.
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Day 2: Obliques

Day two of the program focuses on the obliques, which are responsible for rotational movements and stability. The exercises for this day include:

  1. Alternating Rotational Jack Knife: Begin with 10 reps and work your way up to 20 reps. This exercise engages the entire core and challenges your rotational strength.
  2. Cross-Body Mountain Climber: Start with 10 reps and progress to 20 reps. This exercise targets the obliques and improves core stability.
  3. Rotating Dragonfly: Aim for 10 reps and gradually increase to 20 reps. This exercise strengthens the obliques and challenges your rotational control.

Day 3: Rectus Abdominis

On day three, the focus shifts to the rectus abdominis, commonly known as the six-pack muscles. Strengthening this muscle group not only improves aesthetics but also assists in bending, breathing, and overall core stability. The exercises for this day are:

  1. Reverse Crunch: Perform 10 reps and work your way up to 15 reps. This exercise targets the lower abs and helps create a well-defined six-pack.
  2. Crunch/Sit-Up on an Exercise Ball: Begin with 10 reps and progress to 20 reps. This exercise engages the entire rectus abdominis and challenges your core strength.
  3. Clamshell Crunch: Aim for 10 reps and gradually increase to 15 reps. This exercise targets both the upper and lower abs, contributing to a balanced six-pack.

Importance of Nutrition

To achieve great core strength and six-pack abs, proper nutrition is essential. The Magnus Method emphasizes the correlation between diet and physical appearance. Here are some key points related to nutrition:

Fueling Your Abs

To fuel your abs and support muscle growth, it is important to consume an adequate amount of protein. Protein provides the building blocks needed for muscle repair and recovery.

Balanced Diet

A balanced diet that includes a variety of whole foods is crucial for overall health and fitness. Focus on consuming lean proteins, fruits and vegetables, whole grains, and healthy fats. Avoid processed foods and excessive added sugars.

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Macronutrient Ratio

While the specific macronutrient ratios may vary based on individual goals and preferences, a general guideline is to aim for a balanced ratio of carbohydrates, protein, and fat. Experiment with different ratios to find what works best for your body and fitness goals.

Optimizing Results

To optimize your results and make the most out of the Magnus Method, consider the following factors:

Frequency of Workouts

The three-day ab workout program can be performed three to six times a week, depending on your schedule and fitness level. Consistency is key, so aim for a frequency that you can maintain in the long term.

Rest and Recovery

Allowing your body time to rest and recover is crucial for muscle growth and overall well-being. Incorporate rest days into your routine to give your muscles time to repair and strengthen.

Tracking Progress

Tracking your progress is essential to ensure that you are making measurable improvements. Take regular measurements, track your workout performance, and keep a log of your nutrition to monitor your progress and make necessary adjustments along the way.


The Magnus Method offers a comprehensive approach to achieving Tarzan-like abs. By following the three-day ab workout program, focusing on proper nutrition, and optimizing your results through rest and recovery, you can unlock your full potential and build a strong and impressive core. Remember, consistency and dedication are key to achieving your fitness goals. So, get started with the Magnus Method and embark on your journey to Tarzan-like abs today!