A strong core is essential for stability, balance, and injury prevention in daily activities, as well as in many sports and physical pursuits. There are many exercises that can help to strengthen the abdominal muscles, including traditional exercises like crunches and sit-ups, as well as more advanced exercises that challenge the core in new ways. Here are 20 of the best exercises for abs, that can be incorporated into a comprehensive strength-training program for a strong and defined core.
Plank:
A bodyweight exercise that works the core and shoulder stability. It is performed by holding your body in a straight line while balancing on your forearms and toes.
Dead bug:
A core exercise that targets the lower abs, while also working the back muscles. It is performed by lying on your back with your knees bent and feet flat on the floor, then slowly lowering your arms and legs towards the ground while keeping your lower back pressed into the floor.
Hanging leg raise:
An abdominal exercise that involves hanging from a pull-up bar and raising your legs up towards your chest. It works the rectus abdominis and hip flexors.
Russian twist:
A core exercise that targets the obliques and transverse abdominis. It is performed by sitting on the floor with your knees bent and holding a weight, then twisting your torso to one side and touching the weight to the floor.
Reverse crunch:
An abdominal exercise that targets the rectus abdominis. It is performed by lying on your back with your knees bent, then lifting your hips off the ground and towards your chest.
Bicycle crunch:
A combination of a crunch and a bicycle kick, targeting the rectus abdominis, obliques and hip flexors. It is performed by lying on your back with your knees bent and your hands behind your head, then lifting your shoulder blades off the ground and bringing your right elbow towards your left knee while straightening your right leg.
Standing cable wood chop:
A exercise that targets the oblique, core, shoulder and back. The exercise is performed by standing facing a cable machine and grabbing a handle, then pulling it down across your body in a diagonal motion.
Medicine ball slam:
A dynamic full body exercise that targets the core, shoulder and back muscles. The exercise is performed by holding a medicine ball over your head and slamming it into the ground as hard as you can.
Swiss ball jackknife:
A core exercise that targets the rectus abdominis and obliques. It is performed by placing your shins on top of a Swiss ball and rolling forward while lifting your torso off the ground, then rolling back to the starting position.
Seated leg tuck:
A exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed by sitting on a bench and placing your hands on the edge, then bringing your knees towards your chest.
Captain’s chair leg raise:
An abdominal exercise that targets the rectus abdominis and hip flexors. It is performed by holding onto the hand grips of a captain’s chair and lifting your legs towards your chest, then lowering them back down.
Lying leg raise:
A exercise that targets the rectus abdominis, obliques and hip flexors. It is performed by lying down flat and lifting the legs up towards the ceiling.
Standing cable abdominal pull:
A exercise that targets the rectus abdominis, obliques and hip flexors, it is performed by using a cable machine and pulling the cable handle towards your chest while standing.
Horizontal leg press:
A exercise that targets the rectus abdominis and hip flexors, it is performed by lying on your back and lifting your legs up towards the ceiling while pressing them outwards.
Swiss ball rollout:
A exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed by placing your shins on top of a Swiss ball and rolling forward while keeping your back straight.
Dumbbell side bend:
targets the oblique muscles, it is performed by holding a dumbbell in one hand and bending to the side, using only the oblique muscles to control the movement. It is important to keep the movement slow and controlled to avoid any injury.
Standing resistance band crunch:
A exercise that targets the rectus abdominis and obliques, it is performed by tying a resistance band around a solid object, standing and facing the band, then pulling the band towards your chest while crunching forward.
Reverse crunch on an exercise ball:
A exercise that targets the rectus abdominis, it is performed by placing your lower back on an exercise ball, then lifting your hips towards your chest while keeping your feet together.
Plank with alternating arm and leg raise:
A variation of the traditional plank exercise that targets the core and shoulder stability. It is performed by holding your body in a straight line while balancing on your forearms and toes, then alternately raising one arm and the opposite leg.
Standing twist with resistance band:
A exercise that targets the obliques, it is performed by tying a resistance band around a solid object, standing and facing the band, then twisting your torso to one side while holding the band.
Please note that this list may not be in any particular order and the effectiveness of the exercises can depend on the individual performing them, their fitness level, and the proper execution of the exercise. Also, this list is not exhaustive, there are plenty of other exercises that can help you to build strong abs as well.
It’s important to consult with a professional trainer or doctor before starting any new exercise program, to ensure that the exercises are appropriate for you and your fitness level.