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.)
Beginner Abs Workout
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.
Super Sweaty Ab Circuit Workout
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.
The Best Abs Workouts And Routines To Forge Strong Core Muscles
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.
Best Ab Workouts Of All Time
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 Cable Ab & Oblique Exercises For Core Workouts
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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The 3 Most Effective Ab Workouts, According To Experts
1. Star toe touch sit ups: 45 seconds. Lie on your back, raise your right leg and your torso simultaneously and reach your left hand toward your right foot. Return to the mat, and repeat on the opposite side.
2. Side plank hip lifts: 30 seconds + 30 seconds. Start in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the initial position. Repeat for 30 seconds and then switch sides.
3. Triangle crunch: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head. Bring your right knee toward your right elbow and squeeze. Return to the starting position, repeat for 30 seconds and then switch sides.
Try These Ab Workouts To Strengthen Your Core
4. Fingertip to toe jacks: 60 seconds. Stand with your feet hip-width apart and your hands by your sides. Bend your left leg and lift your foot as high as you can. Slightly rotate your torso to the left and try touching your left foot with your right hand. Repeat on the opposite side and keep alternating sides.
5. Plank leg lifts: 45 seconds. Start in a low plank position, lift your left leg to a 45-degree angle and hold for 2 seconds. Switch legs and repeat.
6. Cobra lat pulldown: 45 seconds. Lie on your stomach with your legs and arms fully extended. Raise your upper body, bend your arms and bring your shoulder blades together. Lower your upper body, extend your arms and repeat.
Ab Workouts That Don't Require Equipment
7. Wood chop: 30 seconds + 30 seconds. Stand up and hold a dumbbell with both hands. Rotate your torso to the right and raise the dumbbell until it’s over your right shoulder. Squat as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and then switch sides.
8. Seated knee tucks: 60 seconds. Sit with your hands on the mat, your legs fully extended and lean back. Bend your legs and bring your knees toward your chest. Hold for a second or two, and then fully extend your legs without touching the mat.
9. Alternating heel touchers: 45 seconds. Lie on your back, bend your knees and keep your arms extended and by your sides. Crunch forward and to the left, touching your left heel with your left hand and hold. Return slowly to the starting position and repeat the movement on the right side.
Ab Exercises With No Equipment [infographic]
10. Plank rotation: 60 seconds. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand. Twist your torso and lift your left hand toward the ceiling. Bring your left hand back to the initial position and repeat on the right side.
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Advanced Ab Workout For Super Core Strength
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …There’s a reason we think it’s a good idea to practise ab exercises and ab workouts. Because while a set of six-pack abs are often coveted by Men’s Health readers, the benefits of a cobblestone core stretch far beyond aesthetics.
Your abs are also one of the most important muscles in your body and having a stronger core will help your strength your lifts — helping your numbers on bench press, overhead work and deadlifts and squats. An effective abs programme will also improve your proficiency in any sport, help you to maintain good posture and even eliminate back pain.
It’s safe to say then that ab exercises deserve as much time and attention as any muscle group in your body. That said, it’s important that you’re not just putting in work, but that you’re also working intelligently, which is why we’ve collated the best ab exercises and ab workouts to get your mid-section firing.
Ab Workout: 7 Ab Exercises To Tone And Flatten Stomach
Getting visible abs is just the tip of the iceberg when it comes to training your core. There are almost countless benefits of having a fortified mid-section that are applicable to almost everyone — whether you swear by a weekend 5K, are a devout CrossFit zealot or just want to become faster, fitter and stronger. Here are just a few.
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