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Introduction
Can you believe it? Just a few months ago, we dreaded even the thought of doing ab workouts. They seemed so monotonous and boring, like a chore we had to force ourselves through. But now, after discovering the incredible variety of ab exercises out there, we can’t wait to share our newfound love for core training with you!
Having a strong core is absolutely essential, not just for looking great, but for overall fitness and daily functionality. A solid midsection provides the stability and support you need to move efficiently, whether you’re lifting weights, playing sports, or simply carrying groceries. And let’s be honest, who doesn’t want a set of chiseled abs to show off at the beach?
Understanding the Abdominal Muscles Anatomy
A labeled diagram of the abdominal muscles of a human in anatomical position.Before we dive into the best ab exercises, it’s crucial to understand the different muscles that make up your core. The core is composed of several muscle groups, each with its unique function and importance.
- The rectus abdominis is the visible six-pack muscle that runs vertically along the front of your abdomen. It’s responsible for flexing your spine, which is why many traditional ab exercises like crunches target this muscle group.
- The obliques, both internal and external are the muscles that run diagonally along the sides of your torso. They play a vital role in rotational movements and resisting rotational stress on your spine. Exercises like side planks and Pallof presses are great for working these muscles.
- Lastly, the transverse abdominis is a deeper muscle that acts as a natural weight belt, stabilizing your core and spinal structures. Plank holds, and total-body movements that require postural control are excellent for targeting this muscle group.
The 12 Best Ab Exercises
Now that we’ve covered the anatomy of your core, let’s dive into the exercises that will help you build a rock-solid midsection. From classic moves to more advanced variations, these exercises will challenge your abs from every angle and leave you feeling stronger and more confident.
Ab Rollout
Overview: The ab rollout is an incredibly effective exercise that targets your abs by lengthening and strengthening them through an eccentric contraction.
Ab Wheel For Beginners | Rollout Progression and Extra Exercises (Video Credit: Minus The Gym YouTube Channel)
How to Do It:
- Kneel on the floor and grip an ab wheel or a barbell loaded with round plates, with your hands shoulder-width apart.
- Extend your hips toward the floor, letting your chest sink forward while keeping your back straight.
- Squeeze your lats and pull yourself back to the starting position.
Pro Tips:
- The farther you roll out, the more challenging the exercise becomes. Adjust your range of motion based on your fitness level.
- Keep your core engaged throughout the movement to prevent arching your lower back.
Sets and Reps: 2-4 sets of 5-10 repetitions
Benefits: This exercise not only works your abs but also engages your lats, providing a comprehensive core workout. It targets eccentric strength, which is often overlooked in traditional ab exercises.
Weighted Plank
Overview: The weighted plank takes the classic plank exercise to the next level by adding external resistance, making it more challenging and effective for building core strength.
How To do a Weighted Plank by yourself (Video Credit: Strength Side YouTube Channel)
How to Do It:
- Assume a plank position, either on your hands or forearms.
- Align your hips and shoulders, keeping your body in a straight line from head to heels.
- Have a spotter place a weight plate on your upper back, or position it behind you if it’s light enough.
- Press your arms firmly into the floor and hold the position for the desired time.
Pro Tips:
- Breathe steadily and deeply throughout the hold to maintain proper form.
- Start with a lighter weight and gradually increase the load as you get stronger.
Sets and Reps: 3 sets, holding for 20-30 seconds each
Benefits: This exercise not only works your abs but also targets your entire core, including your obliques and lower back muscles. It improves isometric strength, which is crucial for maintaining proper form during compound lifts like squats and deadlifts.
Hollow Hold
Overview: The hollow hold is a challenging isometric exercise that works your entire core, including your hip flexors, by forcing you to maintain stability while holding a hollow body position.
Hollow Hold (Video Credit: Marcus Filly YouTube Channel)
How to Do It:
- Lie on your back with your arms extended overhead and legs pressed together.
- Lift your legs and upper torso off the floor, creating a hollow body position.
- Hold this position, focusing on keeping your core engaged and your body aligned.
Pro Tips:
- Start with shorter holds and gradually increase the duration as you get stronger.
- Avoid arching your lower back or letting your legs or arms drop during the hold.
Sets and Reps: 2-3 sets, holding for 10-20 seconds each
Benefits: This exercise builds anti-rotational strength and isometric endurance, which are essential for bracing your core during heavy lifts and other functional movements.
Cable Crunch
Overview: The cable crunch is an effective exercise that works your abs through a full range of motion against resistance.
Cable Crunch: Do It Right! (Video Credit: Testosterone Nation YouTube Channel)
How to Do It:
- Set a cable at eye level and secure your attachment of choice.
- Kneel and grab the attachment, holding it in front of your face or behind your head.
- Crunch down, bringing your head toward the floor and rounding your spine.
- Use your abs to lift your torso, not your arms.
Pro Tips:
- Try different attachments like a strength rope or straight bar.
- Superset with planks for an extra burn.
Sets and Reps: 3-4 sets of 8-12 reps
Benefits: Targets the abs through a complete range of motion, can be adjusted for different resistance levels.
Sit-Up
Overview: The classic sit-up is a beginner-friendly exercise that targets your abs through a full range of motion.
How To Sit up | Nuffield Health (Video Credit: Nuffield Health YouTube Channel)
How to Do It:
- Lie on your back with knees bent and hands across your chest.
- Contract your abs to pull your torso up toward your knees.
- Squeeze your core at the top, then slowly lower back down.
Pro Tips:
- Keep your neck untucked throughout the movement.
- Use your abs to lift, not your shoulders or neck.
Sets and Reps: 2-3 sets of 15-20 reps
Benefits: Effective for building ab strength and endurance, requires no equipment.
Hanging Knee Raise
Overview: The hanging knee raise is a challenging exercise that targets your abs and hip flexors.
Hanging Knee / Leg Raise | BUILD A “SCIENCED BASED” 6-PACK! (Video Credit: ScottHermanFitness YouTube Channel)
How to Do It:
- Hang from a pull-up bar with a slightly wider than shoulder-width grip.
- Keep your shoulder blades back and down.
- Pull your knees up toward your chest without using momentum.
- Slowly lower back to the starting position with control.
Pro Tips:
- Use a chair station with a backrest to make it easier.
- Keep your knees straight for an extra challenge.
Sets and Reps: 3 sets of 10-15 reps
Benefits: Builds core strength and grip strength, and can be scaled for different levels.
Farmer’s Carry
Overview: The farmer’s carry is a functional exercise that works your core, grip strength, and stability.
Perform Farmer Walks Exercise Tutorial (Video Credit: Buff Dudes Workouts YouTube Channel)
How to Do It:
- Select a weight that’s about 25% of your body weight.
- Pick up the weight and squeeze the handle, keeping your shoulders level.
- Walk slowly in a straight line, putting one foot in front of the other.
Pro Tips:
- Keep your shoulders down and avoid leaning to one side.
- Try high knee marches for an extra challenge.
Sets and Reps: 2-3 sets of 20-30 paces
Benefits: Improves core stability and anti-rotation strength, and builds grip and trap strength.
Side Plank
Overview: The side plank is an isometric exercise that targets your obliques and overall core stability.
Side Plank (Video Credit: PureGym YouTube Channel)
How to Do It:
- Lie on your side and support your upper body with your forearm.
- Stack your feet and lift your hips off the ground, forming a straight line from shoulders to feet.
- Hold this position, breathing steadily.
Pro Tips:
- Avoid letting your hips sag or twist.
- Lift your top leg for an extra challenge.
Sets and Reps: 2-3 sets, holding until failure
Benefits: Strengthens the obliques, improves anti-rotation strength, challenges balance.
Plank
Overview: The classic plank is a fundamental core exercise that targets your abdominals and overall stability.
Basic Forward Plank & Common Faults (Video Credit: Nicklaus Children’s Hospital YouTube Channel)
How to Do It:
- Get into a push-up position, either on your hands or forearms.
- Engage your core and form a straight line from head to heels.
- Hold this position, breathing steadily.
Pro Tips:
- Keep your gaze slightly forward to maintain a neutral neck.
- Try lifting one foot at a time for an extra challenge.
Sets and Reps: 3-4 sets, holding for 30-90 seconds
Benefits: Builds isometric strength, teaches proper bracing technique, and improves posture.
Dead Bug
Overview: The dead bug is a challenging exercise that trains your core stability and anti-rotation strength.
Alternating Dead Bug (Video Credit: The Active Life YouTube Channel)
How to Do It:
- Lie on your back with hips and knees at 90 degrees, shins parallel to the floor.
- Brace your core and extend one leg and opposite arm away from your body.
- Alternate extending your opposite limbs, keeping your core engaged.
Pro Tips:
- Move slowly and with control, avoiding momentum.
- Hold a dumbbell in your non-moving hand for an extra challenge.
Sets and Reps: 3 sets of 10-15 reps
Benefits: Teaches proper bracing technique, improves spinal stability, and works hip flexors.
Mountain Climber
Overview: The mountain climber is a dynamic exercise that works your abs while getting your heart rate up.
Mountain Climbers Properly – Great Core Exercise for Beginners (Video Credit:
Fit Father Project – Fitness For Busy Father YouTube Channel)
How to Do It:
- Assume a plank position with straight arms, not on your forearms.
- Pull one knee up toward your elbow, then quickly switch legs.
- Continue alternating legs in a climbing motion.
Pro Tips:
- Pick a point to focus on to help with balance.
- Add a weight plate on your back for extra resistance.
Sets and Reps: 3 sets of 20-30 reps
Benefits: Engages your abs, hip flexors, and triceps, and provides a cardio component.
Bird Dog
Overview: The bird dog is a unique exercise that targets your abs, obliques, and overall core stability.
How PROPERLY Do The Bird Dog Exercise (Video Credit: Mind Pump TV YouTube Channel)
How to Do It:
- Start on all fours.
- Simultaneously lift your left arm and right leg off the floor, straightening them out.
- Hold for a moment, then lower and switch to the opposite arm and leg.
Pro Tips:
- Keep your gaze focused on the floor to help with balance.
- Lift your non-moving knee for an extra challenge.
Sets and Reps: 2 sets of 10-15 reps per side
Benefits: Challenges anti-rotation strength, works your glutes, improves balance.
Specific Ab Exercises
Now that you’re familiar with some of the best ab exercises, let’s put them together into specific workouts tailored to different goals.
Ab Workout for Muscle Mass
If your goal is to build a more defined and muscular midsection, this workout is for you. By incorporating external loads and pushing your muscles to failure, you’ll stimulate growth and hypertrophy in your ab muscles.
Exercises:
- Cable Crunch: 3 sets of 10-15 reps
- Hanging Knee Raise: 3 sets of 10-15 reps
- Dead Bug Pullover: 3 sets of 10-15 reps
- Weighted Stability Ball Crunch: 2 sets to failure
Ab Workout for Core Strength
A strong core is essential for overall stability and injury prevention, especially when it comes to heavy lifting or functional movements. This workout focuses on isometric and dynamic exercises to challenge your body’s ability to remain stable and neutral while in motion.
Exercises:
- Cable Crunch: 3 sets of 12 reps
- Hanging Leg Raise: 3 sets of 12-15 reps
- Weighted Plank: 3 sets, holding for 20 seconds
- Side Plank: 2 sets, holding to failure
Ab Workout for Beginners
If you’re new to ab training or returning after a long break, this beginner-friendly workout is a great starting point. It incorporates exercises that you can progress as you build strength and confidence, with modifications to ensure a safe and enjoyable experience.
Exercises:
- Sit-Up: 4 sets of 10-20 reps
- Farmer’s Carry: 3 sets, holding for 30 seconds
- Plank: 3 sets, holding for 15-20 seconds
Bodyweight Ab Workout
Don’t have access to equipment? No problem! This bodyweight ab workout proves that you don’t need fancy machines or weights to challenge your core. These exercises will get your abs burning and your heart rates up, all while using your own body weight as resistance.
Exercises:
- Hollow Hold: 3 sets, holding to failure
- Side Plank: 2 sets, holding for 45 seconds per side
- Sit-Up: 2 sets, completing as many reps as possible
Benefits of Training Ab Exercises
Now that you’ve got a solid arsenal of ab exercises and workout routines, let’s talk about why training your abs is so crucial, beyond just the aesthetic appeal of a chiseled midsection.
Boost Spinal Stability
Your core acts as the foundation for all movement patterns, providing the stability and support your spine needs during loaded exercises like squats, presses, and pulls. A strong core helps prevent injuries like slipped discs or muscle tears by keeping your spine aligned and resilient under immense pressure.
Strengthen Barbell Lifts
If you’re serious about hitting new personal records in your compound lifts, a dedicated core workout routine is non-negotiable. Strong abs allow you to maintain a solid core brace, ensuring that you’re transmitting force efficiently from your body to the barbell. This translates into heavier, more effective lifts and better overall performance.
Improve Functional Fitness
Beyond the gym, a strong core is essential for everyday activities and functional movements. Whether you’re playing with your kids, carrying groceries, or simply going for a walk, a solid midsection helps you maintain good posture and prevent unnecessary strain or pain.
Stability Ball Integration
While not a necessity, incorporating a stability ball into your ab routine can add an extra layer of challenge and potential benefits. Research suggests that working on unstable surfaces like stability balls can increase the activation of your core trunk stabilizers and place higher demands on your motor control system.
A 2010 study[1] found that performing exercises on unstable surfaces “increases activation of core trunk stabilizers and may, in turn, provide greater resistance to injury.” Similarly, a 2000 paper [2]argued that doing ab exercises on “labile surfaces” encourages your abdominal muscles to “coactivate” and “place a higher demand on the motor control system.”
So, while you don’t need a stability ball to get an effective ab workout, incorporating it into your routine could potentially enhance your core activation and stability. This can be particularly beneficial in rehabilitative settings or for those looking to take their core training to the next level.
Additional Ab Training Tips
Consistency and Progression
As with any fitness goal, consistency and progressive overload are key when it comes to building a strong, defined core. Stick to a consistent ab routine, gradually increasing the intensity, resistance, or duration of your exercises as you get stronger. Don’t be afraid to challenge yourself and push past your comfort zone – that’s where real progress happens.
Exercise Frequency and Rest
Your abs are muscles like any other, and they need adequate rest and recovery to grow and repair. If you’re performing ab workouts with weights or high-intensity bodyweight exercises, limit your frequency to two or three times per week, with at least one day of rest in between. If you’re doing lighter, lower-intensity ab work, you can train your abs more frequently, up to five times per week.
However, always listen to your body and take extra rest days if you’re feeling overly sore or fatigued.
Enjoyment and Variety
Finally, and perhaps most importantly, find ab exercises that you genuinely enjoy. When you look forward to your workouts, you’re more likely to stick with them and see better results. Don’t be afraid to mix things up and try new exercises or routines to keep things interesting and challenging.
Conclusion
Building a strong, functional core is essential for overall fitness, injury prevention, and daily functionality. By incorporating the best ab exercises into your routine, you’ll not only sculpt a visually appealing midsection but also improve your performance in the gym, on the field, and in everyday life.
Whether you’re a beginner or a seasoned athlete, there’s an ab workout in this guide that’s perfect for you. So, what are you waiting for? Embrace the burn, challenge yourself, and experience the incredible benefits of a rock-solid core.
Thank you for joining us on this journey to discover the best ab exercises and routines. we hope this guide has inspired you to take your core training to new heights and experience the confidence and strength that come with a powerful midsection.
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