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Apr 4, 2024 · Although they might seem like the ultimate vanity muscle, abs are essential to the body’s overall function, health, and well-being. This article reviews the 10 best ab exercises for building a strong core and the six-pack of your dreams. Click here to jump directly to the ab exercises!
- Bicycle Crunches. Verywell / Ben Goldstein. Get started with bicycle crunches. This is a great move for working your obliques and deep abs. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
- Captain's Chair Leg Raise. Also known as hanging leg raises, this move targets the hip flexors, abs, and obliques. If you don't have access to a captain's chair rack, you can also try holding onto a pull-up bar or ab straps.
- Exercise Ball Crunch. An exercise ball is an excellent tool to strengthen the abs. It's much more effective than floor crunches because the legs tend to be more involved when you're on the floor.
- Vertical Leg Crunch. The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
- Hanging Knee Raise. Why it's on the list: There are many reasons to like leg raises, but top of the list is their scalability. You can start doing bent-knee raises in a captain's chair or with ab straps to focus on the lower core, work up to straight-leg raises, and then move to a hanging bar.
- Machine Crunch. Why it's on the list: Ab exercises with added resistance don't get enough love! Extra resistance spurs growth in the fast-twitch muscle fibers like almost nothing else and can really build up the "bricks" of your six-pack.
- Pallof Press. Why it's on the list: This increasingly popular movement trains your abs to do what they're supposed to do: stabilize your skeleton. The Pallof press is an anti-rotation movement, meaning the body is actively fighting rotation throughout the motion.
- Cable Crunch. Why it's on the list: The strength of this exercise is its versatility. It works for any fitness level, on any cable machine, and you can add any amount of resistance you need to train at your target rep range.
Jan 28, 2024 · Some of the most effective ab workouts are the plank, mountain climbers, roll up, and bicycles. Exercise can help you strengthen and tone your abs. Learn the best exercises for abs,...
- 12 Best AB Exercises
- What Muscles Make Up The abs?
- AB Rollout
- Weighted Plank
- Hollow Hold
- Cable Crunch
- Sit-Up
- Hanging Knee Raise
- Farmer’s Carry
- Side Plank
Your core contains multiple muscles, and understanding what they are and how they work is important in obtaining a stronger, better-looking midsection. Here’s a breakdown of the major core muscles. 1. Rectus Abdominis: The rectus abdominis runs vertically up the front of the torso and is responsible for spinal flexion. This muscle group is often th...
As the name implies, the ab rollout has you grip a barbell (loaded with round plates), an ab wheel, or an exercise ballto extend your torso toward the ground. Most stomach movements, such as crunches and knee raises, flex the abs. The ab rollout strengthens the core by lengthening it, which targets what’s known as eccentric strength.
The plank is a classic core move that involves holding the top of a push-up position — either on your hands or on your forearms — for time. The tension created by flexing the abs to keep your back straight is immense. [Read More: The Best Ab Exercises That Will Actually Help Your Lifts] The weighted plank is a more advanced variation that increases...
The hollow hold calls for you to balance on your butt, with your legs a few inches off the floor and your arms over your head. Extending your arms and legs away from your body (and the center of mass) decreases your stability so your abs must work harder to keep you upright. This upper ab exercisebuilds isometric strength and anti-rotational streng...
[Read More: Learn the Cable Crunch to Build Yourself a Strong, Supportive Core] We get sick of crunches and leg raises, too. Luckily, you can head over to the cable machineand perform a top-tier ab-building movement by banging out a few sets of cable crunches. “The cable crunch belongs in any bodybuilding ab workout. It takes your core through a fu...
You might have been neglecting full sit-ups in favor of crunches or bicycle crunches. And while we don’t mind those moves, the sit-up — as long as you’re performing it with your abs rather than hip flexors, shoulders, or neck — takes you through a more effective range of motion. [Read More: The Best Ab Exercises and Sit-Up Alternatives for a More P...
Like the sit-up, the hanging knee raise is a beginner- and intermediate-friendly chest exercisethat requires minimal equipment and is excellent for strengthening your core. It’s also very scalable — you can straighten your legs or hold a dumbbell between your knees to make the move harder. We also want to go to bat for this move because of its cust...
We love loaded carries and walks— they’re functional and burn your abs to a crisp. When it comes to core stability and training, we also prefer to do a single-arm farmer’s carry, also sometimes called a suitcase carry. Holding one weight at a time not only forces your core to work hard to keep your body upright, but your abs also have to resist the...
Don’t be fooled by its popularity. The side plank is tough to pull off. If you need to customize this move to your strength or balance level, stack one foot in front of the other instead of putting your feet on top of each other. This isometric exercisewill train you to maintain your hip position under tension, which can translate into a much more ...
Mar 6, 2023 · The incline curl-up (called “incline reverse crunch”) ranked best for upper abs. The roll-out (with Power Wheel) nearly tied it and was best for lower abs and second best for external obliques. Second for lower abs: vertical leg raise (hanging). Best for obliques: pike (with Power Wheel).
By Jeff Cavaliere MSPT, CSCS. Estimated Read Time: 28 minutes. THE ULTIMATE ABS WORKOUT GUIDE. What does it really take to get your abs to show? What abs workouts are the most effective?
