Whether aiming for a six-pack or looking to strengthen your body, working on your abs should be a core part of your training.
After all, your core muscles are responsible for stability, posture, and strength, but to get results, you have to do the right exercises.
Here, we'll look at the best ab exercises for your upper, lower, and oblique muscles.
The Best Ab Exercises to Strengthen and Sculpt Your Core
You must do more than random crunches to lose weight and get strong abs and a stable core. Look for good ab exercises that work for multiple muscle groups, challenge your stability, and help you build strength while improving mobility.
These core workouts target different parts of your abs, upper and lower abs, and obliques. You will use your own body weight for resistance, so you won't need any equipment.
You can do these at home or at the gym, build muscle, burn fat, and improve your fitness.
Crunch: A Core Classic You Shouldn't Ignore
Crunches are great for focusing on your upper abs and core strength. They can't be your only exercise, but it doesn't mean you shouldn't ever do them. In addition to varying your ab workouts, you should also consider including cardio and endurance training.
How to do it right:
- Lie flat on your back, knees bent, feet flat on the floor, hands behind your head (without pulling on your neck).
- Engage your abs and lift your shoulders off the floor, pressing your lower back into the ground.
- Exhale as you lift, then lower back down with control as you inhale.
Focus on slow, controlled movements. It's not about speed but muscle engagement.
Plank: The Ultimate Full-Body Core Strengthener
The plank is a great exercise for strengthening your core. It targets your abs, obliques, shoulders, and glutes, making it excellent for total body stability.
How to do it right:
- Start on the floor, supporting yourself on your forearms and toes.
- Keep your body straight from head to heels. No sagging hips or raised glutes.
- Engage your core, squeeze your glutes, and hold the position.
Start with 30 seconds, then work up to a minute or more as you gain strength.
Leg Raises: A Must-Do for Lower Abs
Leg raises, despite involving your legs, are actually great for your lower abs and your overall core control.
How to do it right:
- Lie on the floor, arms by your sides or hands under your glutes for support.
- Keep your legs straight and lift them slowly until they're at a 90-degree angle.
- Lower them back down slowly, stopping just before they touch the ground.
If you’re a beginner, bend your knees slightly to make this move easier.
Flutter Kicks: Burn Fat and Fire Up Your Lower Abs
Flutter kicks can help you effectively target your lower abs and burn fat.
How to do it right:
- Lie on your back, hands under your hips for support.
- Lift your legs slightly off the floor, then alternate small, quick kicks up and down.
- Keep your core engaged and your lower back pressed to the floor.
Avoid letting your legs drop too low, which can strain your back. Stay in control!
Russian Twists: Sculpt Your Obliques and Core
Russian twists can target your obliques and help tone your waistline, especially when combined with the right diet.
How to do it right:
- Sit on the floor, lean back slightly, and lift your feet off the floor (you can keep them down for an easier version).
- Hold your hands together or a weight for added resistance.
- Twist your torso left and right, move your arms side to side, and engage your core.
Keep your chest lifted and abs tight. Avoid rounding your back.
Cable Oblique Twists: Next-Level Core Training (Optional for Gym-Goers)
Cable oblique twists can build muscle and core rotation strength. You'll have to do this exercise on a machine at a gym.
How to do it right:
- Set a cable machine at chest height.
- Stand side-on to the cable, feet shoulder-width apart.
- Grab the handle with both hands and arms straight, and twist your torso away from the machine, keeping your hips still.
- Return with control, then repeat on the other side.
Keep the weight light enough to maintain good form. This is about controlled rotation, not pulling heavy loads.
How to Avoid Common Ab Training Mistakes
While abs and core workouts are essential for your strength, stability, and balance, they won't be helpful if you don't do them right. Poor form can limit your results and set you back through neck, back, or hip injuries.
Avoid these common mistakes to ensure that you're fit and ready for more workouts.
Using Your Neck Instead of Your Abs
When doing crunches and sit-ups, it's important to engage your core muscles rather than your head and neck. When you use your head and neck, you strain your cervical spine, which only results in neck pain.
To fix this mistake, keep your hands behind your head or at your temples. Don't yank your neck forward; instead, keep your chin and chest in the correct position and lift with your abs.
If it helps, imagine you're trying to hold an orange between your chin and your chest.
Arching Your Lower Back Off the Floor
Avoid arching your lower back during exercises such as leg raises, flutter kicks, or planks. This can put unnecessary pressure on your spine.
Instead, press your lower back into the floor when lying down. For planks, engage your core and glutes to align your hips, forming a straight line from your shoulders to heels.
Using Momentum Instead of Muscle
You're not using muscle strength if you swing your legs or jerk your upper body when exercising your abs.
With each exercise, make sure you do it slowly and with control. It's much better to do fewer reps well than lots of reps with terrible form.
For example, during leg raises, raise your legs slowly. This will work your lower abs far more effectively.
Incorrect Breathing
Avoid holding your breath during core exercises. Doing so will reduce oxygen flow and make your workout harder than it needs to be.
Focus on exhaling during the most challenging part of the exercise and inhaling as you return to the start position.
Breathing is vital with ab exercises as it'll help you engage your abs more deeply.
Overtraining without Rest
All muscles need time to recover and grow stronger. Aim for 3 to 4 ab workouts a week while leaving time for recovery.
Combine core training with other strength workouts that engage your whole body.
Lack of Variety
Variety isn't just the spice of life; it's also key to effective workouts. Be sure to mix up your workouts with various movements, including planks, leg raises, twists, and bodyweight holds.
How to Structure an Effective Ab Workout (Beginner to Advanced Levels)
At any level, you can improve your core training by having a structured workout plan.
Random exercises won't work, but a balanced routine that targets all of your core muscles will help you build strength, improve stability, and reduce body fat.
Here are some example workouts for different fitness levels for you to try.
Beginner Core Workout (Bodyweight Only)
Perfect if you’re just starting out or getting back into training. Focus on form and control, not speed.
Workout structure:
- Crunch: 3 sets of 10-12 reps
- Plank (forearm): 3 sets of 30 seconds hold
- Dead Bug (floor exercise): 3 sets of 8 reps per side
- Lying Leg Raises (bent knees if needed): 3 sets of 8-10 reps
- Rest 30-45 seconds between exercises
Keep your core engaged, and press your lower back into the floor during any leg raise to protect your spine.
Intermediate Core Workout (Add Intensity)
Once you’ve built basic core strength, increase difficulty with more challenging exercises and longer holds.
Workout structure:
- Crunch with Legs Raised (90-degree angle): 3 sets of 12-15 reps
- Plank with Shoulder Taps: 3 sets of 12 taps per side
- Flutter Kicks: 3 sets of 20 kicks per leg (control the speed!)
- Russian Twists (bodyweight or lightweight): 3 sets of 20 twists (10 each side)
- Rest 30 seconds between exercises
Focus on keeping hips stable during planks and twists. Don’t rush the movements.
Advanced Core Workout (Challenge Your Abs & Obliques)
For those ready to build serious strength and definition, this advanced routine targets all areas (upper, lower, and obliques) and pushes your endurance.
Workout structure:
- V-Ups: 3 sets of 12-15 reps
- Plank to Push-Up (dynamic plank): 3 sets of 10 reps
- Hanging Leg Raises (or lying if no bar available): 3 sets of 10-12 reps
- Cable Oblique Twists (or weighted Russian Twists if at home): 3 sets of 12 reps each side
- Weighted Sit-Up or Decline Crunch: 3 sets of 10-12 reps
- Rest 45 seconds to 1 minute between exercises
Focus on slow lowering phases in leg raises and V-ups to increase time under tension. Crucial for muscle growth.
Bonus: Add These Core Finishers to Any Workout
Want to end your bodyweight or strength training session with an ab burn? Add these quick finishers:
- Plank Hold: 1 minute (or max time)
- Flutter Kicks: 30 seconds
- Leg Raises to Hip Lift: 10-12 reps
- Side Plank (each side): 30 seconds
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