Whether you’re trying to build a six-pack or just trying to tone your body, ab workouts are a terrific way to get in shape and strengthen your core. Plus, ab exercises require no extra equipment and can be done from just about anywhere.
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But there are many variations of ab workouts, so it can be hard to know which ones to try. To get a better idea of where to start, we talked to exercise physiologist Katie Lawton about six great ab workouts to add to your workout routine.
Strength Training Exercises
While these exercises all focus on your abdomen muscles, they also strengthen your entire core. Your abs are simply a component of the core muscle group, which includes the oblique muscles along your side, your gluteal muscles, certain muscles along your spine, your diaphragm, muscles of your pelvic floor and hip flexors.
Your core provides stability for your entire body and impacts your movements. Core strength even affects your posture and back pain. The bottom line: A y, strong core is important for your overall .
Keeping these tips in mind, you can get started on all of these exercises. Be sure to wear comfortable workout clothing, but make sure your gear isn’t so loose it interferes with your movement.
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And since these workouts all involve being on the floor, make sure you’ve got a yoga or workout mat that provides some padding and can keep you comfortable while you go through your reps.
Crunches are probably the most well-known of the major ab workouts, a variation on the classic sit-up. They’re also very simple to do, though you need to take care you don’t exacerbate any back and neck injuries.
“They’re a great workout that targets your abs and strengthens your core, ” says Lawton. “But if you have any disc issues, complications or neck problems, you might want to skip crunches because of the stress that can be put on those parts of the body.”
Great Exercises To Strengthen The Abdominal Muscles
A variation on the crunch exercise, tabletop crunches are crunches performed while holding both legs in a “tabletop” position: raised off the floor with your knees bent at a 90-degree angle, as if your feet were resting on a tabletop.
“Anything where you can keep your spine neutral, flat and against the ground, is a good exercise, ” Lawton says. “It’s a simple movement.”
Once you’ve mastered those first two variations of crunches, you can increase the difficulty level by adding more core work plus both upper and lower body work, too. Bicycle crunches not only engage your core but also add rotation to your workout which can be good for your spine.
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“Planks are a great core workout because you keep a neutral spine throughout the process, ” Lawton says. “And you’re engaging several parts of your body. There’s upper body strength, glute strength and some lower body strength involved.”
There are also different ways to modify a plank. You can perform either a low plank — where you hold your upper body up with your forearms — or the more difficult high plank, where you hold your upper body up with your hands and outstretched arms, like a push-up.
And if you find yourself eventually becoming a plank expert, there are additional movements that can be incorporated to make the workout even tougher.
Rectus Abdominis Exercises
A hollow hold might look a little silly, but it’s a great workout for your abs and requires both upper- and lower-body strength, too. It might take more work to master the “hold” part of this exercise, but that’s the whole point.
“You see a lot of this exercise in the CrossFit realm as it can help with pull-ups or kipping pull-ups, ” Lawton says.
The hollow hold requires some extra focus on your core to make sure you’re correctly executing it. “When it comes to holding up your legs, some people tend to use their hip flexors more than their abdomen, ” Lawton points out. “So make sure you’re engaging your core and keeping your lower back flat against the ground or you’ll risk possibly hurting your back or over-doing it with your hip flexors.”
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As strange as the name may be, the dead bug exercise is a great way to build ab strength while also utilizing movement to give the rest of your body a workout — even if takes a bit to get your coordination down.
“It’s like a hollow hold except you’re not just staying in that C-shape, ” Lawton notes. “You’re moving that opposite arm and opposite leg. You see it a lot in physical therapy, but if do it for longer periods, it can be a really challenging exercise.”While most people think it takes hours in the gym to get rock-hard abs, but the truth is, if you know how it’s actually a lot easier to achieve them than you think.
Their study at San Diego State University evaluated 13 of the popular and common abs and core workouts to find the top-performing ones.
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Based on the ACE study, here are the three most effective ab workouts to build a toned and stronger stomach and core.
ACE’s study ranked each workout based on its rectus abdominis and oblique muscle activation. Bicycle maneuvers or bicycle crunches ranked highest for strengthening the rectus abdominis and second-highest for working the obliques.
It targets not just the front of your abs to create the definitions but also works the side of your abs to shrink the waist size.
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Captain’s chair is the highest-ranking move for the obliques and second highest on the rectus abdominis. It’s one move that’s sure to stimulate both the front and sidelines of your trunk and all adjacent core muscles.
The move is fairly simple, and almost everyone is familiar with this workout.It uses gym equipment known as a captain’s chair, which resembles a chair with armrests and back support but with no seat.
While keeping the upper body firm and straight, the exercise is to bring your legs up using your abdominal and core muscles.Because there is gravity in play, you are forced to activate your muscles at a greater level to raise your legs high to your hip level.
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This exercise ball crunch is a floor workout that uses a rubber fitness ball called an exercise ball. It’s an advanced crunch variation that turns the basic crunch into a more challenging one.
Crunch is often the first exercise you think of when shredding your abdominals and getting a toned tummy.But by doing this classic move on an exercise ball, it engages your core even more.
This is because balancing on an exercise ball brings the unique need to balance, stabilize, and hold. It forces your rectus abdominis to work harder to stabilize, support, and hold your body in place.
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Djohny Alexandre holds a B.S. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K.Whether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stability.
Contrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis.
It may also be a good idea to consult with a personal trainer, if you can, to talk about the right amount of reps and sets for your personal fitness level and goals.
Ab Exercises Targeting The Rectus Abdominis
One good way to start is to inhale, and as you’re doing that, imagine you’re bringing your belly button toward your spine. Hold your muscles tight in that position for a few seconds.
If your low back pain is chronic, talk with a certified trainer or healthcare professional before attempting this classic crunch. It may not be the best option for you.
Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal alternative to crunches.
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The bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.
Start with your back on the floor, with your left knee bent and drawn toward your chest. Keep your right leg straight and slightly lifted off the floor. Place your hands behind your neck or the lower part of your head — be careful not to pull on your neck while you do this move.
To make this exercise easier, keep your knees on the floor, with your weight over your hands. Keep a straight line from your knees to shoulders.
Seated Core Exercises You Should Try!
Once you’ve mastered intermediate moves, challenge yourself to an advanced core routine. These exercises will further build core strength by engaging your muscles in more complex ways.
This exercise is an advanced version of the basic plank. It strengthens your arms, shoulders, and obliques by combining a side plank with arm movements.
This full-body movement is a great way to increase spinal stabilization, as well as improve mobility in your hips, lumbar spine, and thoracic spine. It’s also great for increasing strength in the ab muscles around your spine, as
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