There's one thing at the center of many biggie fitness goals. If you want to squat heavy weights, improve your balance, hike up the stairs (or a mountain) with ease, run fast or long distances, and more, a strong core is key.
Your abdominal muscles play a major role in your ability to hit these and are so much more than a six-pack. (Seriously.) One surefire way to achieve that super strong core: abs exercises. That's why
Rounded up the best-of-the-best abs movements just for you. (BTW here's how to get visible abs if that's a goal for ya.)
Ab Workout Video For Pelvic Floor Safe Core Strength
Before you can work your middle muscles with the best abs exercises of all time, you need to know a bit more about your core. You've probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), but there's also the transverse abdominis (deep abs muscles that wrap around your stomach) and obliques (otherwise known as your side abs, which help you rotate). A
As you approach this workout from Firpo, focus on pulling your navel in toward your spine to keep your abs muscles engaged. If you're doing a movement on your back, make sure to press your lower back into the floor so your abs do the work—not your spine. The 20 moves below are some of the best abs exercises you can do. No matter how you mix and match them, you'll get an abs workout that'll strengthen your core in no time.
Instructions: Choose three exercises from the list below. Perform each for 30 to 60 seconds, then immediately continue to your next move. Once you've completed all three, rest for 15 to 30 seconds, then repeat for 3 to 5 total rounds.
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Why it rocks: Not only does this exercise fire up two sections of your abs, but it works your glutes, too, which will help with your overall stability.
Why it rocks: This slow movement helps you engage your core while also easing strain on your neck by allowing your knees to periodically touch the ground.
Why it rocks: Not only does this work all aspects of your core, but the move also allows you to get your heart rate up for a boost of cardio.
Video Thumbnail For Youtube Video 5 Standing Ab Exercises
Why it rocks: This slow-and-controlled move strengthens and stabilizes (good for posture and easing low-back pain) without the threat of neck strain.
Why it rocks: By working your core, hips, and shoulders one side at a time, side planks help you avoid strength imbalances.
Why it rocks: This advanced move is a true test of core strength. You can up the challenge even more by adding ankle weights.
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Why it rocks: The bear crawl fires up all of your major muscle groups to improve your muscular endurance. Speed it up and you'll get some cardio perks, too.
Why it rocks: This classic obliques move is easy to modify. Make it easier by keeping feet planted, or up the intensity by hovering feet or holding a weight.
Why it rocks: The instability of the ball in this advanced move makes for a unique (and intense!) challenge for your core muscles.
Best Ab Workout Youtube Videos Core Exercises For Women
Why it rocks: This combo move targets your six-pack muscles from top to bottom and makes it easier to churn out lots of reps without tweaking your neck.
Why it rocks: Probably the most important abs exercise in the game, the plank targets more muscles than most moves. Adding it to your routine is non-negotiable.
And has more than 10 years of experience in health and wellness journalism. She’s always out exploring—sweat-testing workouts and gear, hiking, snowboarding, running, and more—with her husband, daughter, and dog.
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In my opinion, the best abdominal exercises train your core to do what it is INTENDED to do — stabilize your torso as your limbs move away from your body.
We spend our days bending, twisting and reaching. These functional ab exercises are designed to mimic everyday movements, strengthening your core so it can support your body through these daily movements.
By adding a dumbbell, we’re strength training our abdominal muscles with weights to increase muscle mass and achieve the ‘toned’ look most people strive for in the midsection.
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These are the type of ab exercises that mimic the way you use your core in real, every-day life.This dumbbell ab workout is functional training for your abs, back, hips, glutes, and pelvic floor.
Feel Ab Workouts in Your Thighs or Hip Flexors? Get my favorite instructor cues to ACTUALLY engage your core during ab workouts in this post: 10-Minute Lower Abs.
Toning the rectus abdominis (aka the six-pack abs) and lower abs tend to be a common training goal. While spot reduction doesn’t work (The American Council On Exercise), strengthening the deep, transverse abdominal core muscles has many benefits.
Video: 7 Lower Ab Exercises That You Can Do At Home
Remember, the best way to ‘get abs’ isn’t to do 1000’s of crunches! Rather, it’s to include core strengthening exercises into a well rounded fitness routine.
Add this quick, 10-minute weighted abs workout to your weekly workout routine 2-3 times a week to build a strong core at home.
Use just your bodyweight or substitute a sweat towel for the single dumbbell (follow Rachel on the left in the workout video).
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Click here to follow along with the Weighted Core Workout Video on YouTube. The video will provide demonstrations of both beginner ab exercise options and advanced ab exercise options of each move.
Perform all single-sided moves (1, 2, 4 and 5) on the right side of the body for the first set, then on the left for the second set.
Beginner:Take the forearm plank and side plank from your knees. You can also reduce the range of motion by bending the knee you’re pulling towards your hand for the toe touch.
No Equipment Ab Exercises Chart
Targets: Rectus abdominis (six pack ab muscles), transverse abs (deep corset abs under the six pack ab muscles), obliques, hips, shoulders and back.Challenge and strengthen your entire core with this 7-minute abs workout for women! An intense ab workout you can do at home with no equipment. Add this 7-minute ab workout for women onto your next home workout!
My core workouts focus on functional training— engaging ALL the muscles that criss-cross around the trunk of your body (aka your core muscles).
And if you do myat home workoutsor follow any of myfree workout plans, you use your abs and core in EVERY WORKOUT.
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Today’s ab workout is made of seven spicy moves — an option I personally like to add to an upper body workout or a quick run!
Your core is intended to stabilize your torso as your limbs move away from your body. So, I think that some of the best ab workouts incorporate exercises that do JUST that (while also engaging ALL of the major muscles in the core). Today’s workout incorporates several plank and crunch variations to target the major core muscles including: pelvic floor muscles, transversus abdominis (deep abdominal muscles), internal and external obliques (side abs), rectus abdominis (six pack ab muscles), erector spinae (muscles along the spine).
Core strength is an essential foundation to all fitness levels. I recommend incorporating ab and core workouts 3-4 times per week for best results. That said, if you do my home workouts, you’ll get lots of “sneaky” abs exercises built into every workout (we’re engaging our core in a variety of full body strength training movements and unilateral exercises).
Must Do Ab Exercises You Can Do At Home
This is an advanced ab workout routine. That said, modifications are included throughout to make this workout accessible to all fitness levels. If you’re postpartum or consider yourself a fitness beginner, I suggest starting with our 10-Minute Beginner Ab Workout or 10-Minute Lower Ab Workout for Women.
This core workout will challenge every ab muscle you have in just seven minutes. We’ll target the deep transverse abdominal muscles, obliques, lower abs, and upper abs (or rectus abdominis muscles) — all necessary for a strong core.
An intense ab workout consisting of seven ab exercises (several of which I borrowed from this 18 Best Ab Exercises for Women post).
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Modification: Option to perform a low plank single leg knee to elbow pull. Or drop down to one knee in table top and perform a single leg knee to elbow crunch.
Modification: Keep your heels on the ground and perform a butterfly crunch. Or perform a half crunch, sitting up
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