Supporting
Core
Strength
Ab Exercises
The best abs workout exercises for all levels
ab buddy is proud to recommend this range of beginner, intermediate and advanced ab exercises to support core strength. Strong abs are an integral part of a solid core, therefore, introducing core exercises as part of your overall workout should be fundamental to any fitness regime.
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As you may be aware, there is a great deal more to your core than just having six-pack abs. This is because a strong core is the foundation to our human body. Whether this is having is a good posture which helps prevent lower back pain brought on by sitting at a desk all day, or the strength and mobility required to excel in sports and other workout activities.
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For example, if you would like to squat weights, you need a strong core. If you would like to improve your balance and agility, you guessed it; you also need a strong core. Whatever your goals and objectives are though, achieving your goals means incorporating the best-of-the-best abs exercises.
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Technically, your core area consists of all of the muscles between your chest and your hips. The most popular are the rectus abdominis (also known as your six-pack muscles, which are located at front of your stomach), transverse abdominis (deep abs muscles that wrap around your stomach), and obliques (also known as side abs), which help you rotate.
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A solid core workout incorporates moves which engage all of these major muscles and in particular exercises which combine all these muscles include hollow holds, side planks and deadbugs. Therefore, if you want to see major results, it makes sense to train your abs from every single angle.
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The list of benefits of adding abs exercises to your gym routine and strengthening your core is almost endless. However, no matter which exercise you decide to do, please warm up first and focus on pulling your navel inward 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 rather than your spine. Please remember to inhale and exhale your breathing throughout the exercise.
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The following abs exercises are some of the best core exercises you can do to maximise results. Please feel free to combine these to create an ab buddy workout which will lead you to a strong and toned core in no time and increasing your overall body strength.
Beginner Abs Exercises
Ab Roller - (on your knees)
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The ab buddy Ab Roller can be used by beginners, intermediaries or advanced users. Beginners can simply start engaging their abs using this comfortable and easy to use core strengthening equipment.
Method: Start on your knees and place your elbows on the elbow pads and hands on the support bar. Ensure the wheel is on a smooth surface and start to straighten the body. Extend as far as you can then retract back to the original position. Remember to breathe out as you extend forward.
Start with 10-15 reps and 2 to 3 sets. Once complete, continue onto your next exercise. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Abdominals used: Transverse abs, rectus abdominis.
Classic Sit-up
This is the most used abdominal exercise and can be done with or without your feet held in place by a bar or maybe the bottom edge of your sofa.
Method: Lie down on your back. Bend your legs and place feet firmly on the ground or under a bar/ sofa to stabilise your lower body. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.
Complete 10-15 reps with 3 to 5 sets. Rest for 15-30 seconds between each set. Once complete, continue onto your next exercise. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Abdominals used: Transverse abs.
Dead Bug
The dead bug is a fine choice for beginners because it puts less pressure on your neck and back.
Method: Lie on your back with arms extended toward ceiling and legs bent to 90 degrees (knees above hips). Keeping your lower back pressed into the floor, then brace your core. Slowly and simultaneously extend and lower your right leg until heel nearly touches floor, together with your left arm until your hand nearly touches the floor overhead. Return to start position and repeat on the opposite side, this is one rep. Focus on making your movements slow and controlled, spending three seconds lowering and three seconds raising. Remember to breathe during each rep.
Work for 30 to 60 seconds, then immediately continue onto your next move. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Muscles used: Rectus abdominis, obliques, transverse abs.
Hand Slide Crunch
This is a great basic exercise to complete.
Method: Lie down with your feet flat on the floor with your knees bent, place your hands by your side. Lift your chest towards the ceiling, keeping your neck relaxed and bring your shoulder-blades off the ground. Tap your right hand to the outside of your right ankle, whilst flexing your right oblique abs. Return to the centre, keeping your shoulders off ground, then tap your left hand to outside of your left ankle. That's one rep
Completed 15-20 reps and immediately continue onto your next exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Abdominals used: Obliques.
Leg Raise
As well as working your lower abs, the leg raise also improves the strength and flexibility of your hips and lower back, which is a considerable benefit for anyone who spends a lot of time sitting at a desk.
Method: Lie down flat on your back on the ground. Keeping your legs as straight as possible, raise them until they’re vertical. Lower them and repeat. To make it easier, tuck your knees in and start with your legs raised, then slowly lower them towards the floor. Once you master this, start keeping your legs straight when returning to the top position. If you feel a niggle in your lower back, then place your hands under your buttocks to help keep your lower back flat.
Start with sets of five raises and work towards 15, then immediately continue onto your next move. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Muscles used: Rectus abdominis and transverse abs.
Mountain Climber
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Mountain climbers are a great power move for runners. They ramp up your heart rate, challenge your balance and agility, plus get your muscles burning. This is normally considered as a lower-body exercise, mountain climbers actually engage the upper arms and core too.
Method: Start in high plank position and complete one set of mountain climbers (left, right, left, right). Stand straight up and then take a big broad jump forward. Return to mountain climber position and perform one set (left, right, left, right), followed by another broad jump. Once you reach the end, jog for two minutes to recover. You can make it harder by doing it up a hill. Or, if you’re working out inside, you can use the length of your exercise mat for the distance of your broad jumps. Remember to breathe as you complete this core exercise.
Another option for a mountain climber is to use core sliders as part of this exercise which can reduce the impact to your knees if you have knee issues/ injuries. These sliders attach to your feet and slide along the surface of the ground.
Start with 10-20 reps, once complete continue onto your next exercise. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Abdominals used: Transverse abs, rectus abdominis.
The Plank
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The plank is an all-time core workout classic. The plank is great for beginners as there is minimal movement so there is less chance of getting it wrong.
Method: Start by sitting on heels, then walk your hands out and extend your legs so that your hands are under your shoulders with arms straight and the body forms a straight line from your shoulders to your heels. Ensure you engage your core by tilting your pelvis back slightly to flatten your lower back. Please note, a curved lower back is to be avoided. Balance on the balls of your feet and keep your abs engaged. Remember to breathe whilst in the plank hold.
Hold for 30 to 60 seconds, then immediately continue onto your next exercise. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Abdominals used: Transverse abs.
Reverse Crunch
The reverse crunch is even better than the standard crunch for strengthening your abdominals. The move keeps your muscles under tension for a longer period and hits the tricky-to-target lower abs particularly hard.
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Method: Lie down and raise your legs so your thighs are vertical, and knees are bent 90 degrees. Press your lower back into your exercise mat and curl your knees into the chest to lift hips off the ground. Return to start with control, that is one rep.
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Continue for 30 to 60 seconds, then immediately continue onto your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
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Abdominals used: Rectus abdominis
Russian twist
This core exercise targets the sometimes-neglected obliques.
Method: Sit on the floor with your knees bent and heels resting on the ground. Lean back so that your torso is at 45 degrees. Keep your back straight and interlock your fingers, then extend your arms in front of you. Turn your torso from left to right, bringing your hands to touch the ground on each side. Continue the moment by rotating and touch opposite sides. Once you have mastered this movement, why not make it more difficult by raising your heels off the floor and/or holding a weight. Remember to breathe on each rotation.
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Continue for 30 to 60 seconds, then immediately continue onto your next move. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Abdominals used: Obliques.
Side Plank
Similar to the plank this is a great core exercise for beginners as there is minimal movement so less chance of getting it wrong.
Method: Lie on your side with your right forearm flat on the floor, your elbow should be under your shoulder with both legs extended. Your body should be in a straight line from head to feet, which are either stacked or staggered. Engage your core and lift up your hips. You should now hold this position for 30-60 seconds and then relax. Remember to breathe whilst in the plank hold. If you would like to make this exercise a little harder extend your outer arm and leg upwards.
Repeat on the other side and immediately continue onto your next exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Abdominals used: Obliques, transverse abs, rectus abdominis.
Intermediate Abs Exercises
Ab Roller obliques
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The ab buddy wide ab wheel offers stability when turning the ab wheel to exercise the oblique muscles.
Method: Using the ab buddy ab roller kneel on a soft surface. Start by slowly rolling the ab roller away from your knees to the left or right. It’s important to have your hips forward so your knees, hips and shoulders all align. Once you have control when rolling away, try to maintain hip and spine position when rolling back in. Alternate directions on the next extension. Remember to breathe as you extend outwards.
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Start with five reps and work towards 15 on each side. Then immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Obliques
Bird Dog
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As with the beginner abs exercise the dead bug, the bird-dog requires you to move opposite limbs in tandem. But because you’re on all fours rather than lying on your back, it adds a degree of instability for an extra challenge.
Method: Start on your hands and knees, with your hands below your shoulders and knees below your hips, raise and extend one arm and the opposite leg forward and backwards respectively. Hold the position for one or two seconds, then return slowly to the start position. Alternate sides with each rep. For an extra challenge you can add a crunch, bringing your elbow and knee to meet under your torso before resting in the start position.
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Start with ten reps and work towards 15. Then immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Rectus abdominis, obliques, transverse abs
Bear Crawl
The bear crawl places additional work on your upper arms, chest and shoulders, as well as your core improving strength and endurance.
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Method: Start in a bear plank position, with shoulders over wrists and knees under hips, hovering a few inches off of floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, slowly step opposite hand and foot forward like a bear walking, repeating with opposite hand and foot for four steps total. Then, reverse the movement to step backwards and return to your starting position. That's one rep.
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Continue for 30 to 60 seconds, then immediately continue onto your next move. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Muscles used: Rectus abdominis, transverse abs
Hanging knee raise
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This is a precursor to the hanging straight leg raises, this pull up bar exercise concentrates on your lower abs.
Method: Hang from a bar or gym rings with an overhand grip, palms facing forwards. Brace your abs and use them to raise your knees to your chest. Pause, then lower slowly.
Start with 10 reps and work towards 15. Then immediately continue onto your next core exercise.
Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Transverse abs
Medicine Ball Crunch
This core exercise works your core muscles, however, it also improves strength and flexibility in your arms and shoulders. If you also opt for a little throw and catch, your co-ordination will benefit too.
Method: Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball (5kg to 10kg should be fine) to your chest. Raise your torso off the floor and press the medicine ball above your head with straight arms. Slowly lower under control, keeping your arms extended so the medicine ball touches the floor behind your head. Keep the movement smooth and controlled. If you would like to spice things up why not add in a little throw and catch of the ball.
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Start with 10 reps and work towards 15. Then immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Muscles used: Rectus abdominis, transverse abs
Scissor kicks
The scissor kick exercise works your core muscles, glutes, quads and adductors. This movement will certainly feel like it’s carving out your abs.
Method: Lie on your back and raise your legs so that they’re roughly 20cm above the ground. Keeping your legs straight throughout, move your legs up and down in a kicking motion, with the movement coming from your hips. Ensure this movement is slow and controlled, keeping your legs off the ground for the duration.
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Work for between 30 and 60 seconds at a time, then immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Obliques, transverse abs, rectus abdominis
Walking plank
Extending on the principles of the regular plank the walking plank will also work your shoulders, chest and arm muscles, meaning this is a great all-round addition to your workout for anyone keen on working on their upper body.
Method: Start in the plank position with both forearms on the floor and your body forming a straight line from your shoulders to your ankles. Now push up to the raised plank position one hand at a time. Once you’re up, return to the standard plank position, again one hand at a time. Repeat, changing the hand you lead with each time. The aim is to keep your hips as still as possible – if they start to move, increase the distance between your feet to make it easier.
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Aim for 30- to 60-second work periods, then immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Muscles used: Obliques, transverse abs, rectus abdominis
Wood chopper (with or without weights)
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This lift with a body twist targets your obliques and is particularly great for golfers, due to the rotational motion which helps build power into the swing.
Method: Stand holding a dumbbell in both hands (you can also use a weighted ball or a pully cable). Squat down and move the dumbbell over to the outside of your left thigh. Stand up and raise the dumbbell with straight arms, twisting to take it across your torso to finish above your right shoulder. In the final position you should have twisted your entire torso to face the dumbbell and be up on your toes, using your core to hold the position. Twist back to return the dumbbell to the starting position. Do all the required reps on one side and then swap.
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Start with 10 reps and work towards 15. Then immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Rectus abdominis, obliques
Advanced Abs Exercises
Ab Roller - (On your toes).
The ab buddy Ab Roller can be used by beginners, intermediaries or advanced users. Advanced users can benefit from this Ab Wheel by switching from a knee stance to your toes. This extremely intense exercise will burn your abs whilst protecting your back by locking in your arms and shoulders.
Method: Start on your knees and place your elbows and hands on the support bar of the ab buddy ab roller. Ensure the wheel is on a smooth surface. Straighten your legs and move into a plank position whilst holding the Ab Roller. Start to bend your knees until you have yourself in a horizontal squat like position. Straighten the body and extend back to the original position. Remember to breathe out as you extend.
Start with 8-10 reps and 2 to 3 sets. Once complete, continue onto your next exercise. Once you've completed all of your core exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Abdominals used: Transverse abs, rectus abdominis.
Bicycle Crunch
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This is one of the best advanced abs exercise because it provides the greatest stimulus to both abs and obliques.
Method: Lie on your back, extend your legs and hold them just above the ground. Place your fingers lightly behind your head. Bring one knee up towards your chest and twist your torso so that the opposite elbow comes over towards your knee. Lower both your torso and leg at the same time, then repeat on the opposite side.
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Keep the movement continuous and smooth for 30 to 60 seconds at a time, once complete, immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Obliques, transverse abs, rectus abdominis.
Dual Weighted Crunch
The dual weighted crunch is a weighted version of the popular crunch abdominal training exercise. The simple addition of a weight makes this exercise far more difficult, helping build the "six pack" muscles and providing a different stimulus to the core during training.
Method: Start in a tensed bowl position with your heels and shoulders off the floor. Balance a 5kg plate (or weight of your choice) on your shins and hold a 5kg plate in your hands, arms extended overhead. Pull your knees into your chest while sitting up until the two plates are aligned one over the other, then slowly return to the tensed bowl position with your arms extended overhead.
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Start at 10 reps and work towards 20. Once you hit 20 increase the weight. After this exercise immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Transverse abs, rectus abdominis
Hanging Leg Raise with Split
This is great for lower abs development. When performed correctly, this is one of the finest abdominal exercises around.
Method: Start by hanging off a bar and keeping your legs locked straight, slowly raise your feet until they are at hip height. Pause for a second or two, then split your legs as wide as possible. Hold this position for a second or two, then close your legs and slowly lower them to the starting position.
Start with 10 reps and work towards 15, once complete, immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: Transverse abs, rectus abdominis
Hollow Body Rock
We often neglect the muscles we can't see, especially with midsection training. The hollow body rock works the body's anterior chain which uses the muscles in the front of the body including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Method: Start by lying on your back. The goal is to push your back into the floor. Maintain this position throughout the whole movement. Bend your knees and place your feet on the floor. Begin by lifting your shoulders off the floor, and at the same time lift your knees and feet off the floor to a 90° angle. While maintaining this position with your back pressed into the ground, start to rock back and forth. To make the exercise more challenging, you can extend the time, and also try increasing the lever length by straightening your legs and extending your arms overhead.
Start with 15-20 seconds to begin with. Once complete, immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: transverse abs, rectus abdominis
The L-sit is an acrobatic body position in which all body weight rests on the hands, with the torso held in a slightly forward-leaning orientation, with legs held horizontally so that each leg forms a nominal right-angle with the torso. While to the untrained eye this looks easy, it is L on the abs.
Method: Start sitting on the floor with your legs together and extended. Place your palms on the ground with your fingers pointing forwards. Brace your abs, glutes and legs and press through your palms to lift your body off the ground.
Try and hold your legs off the ground for approx. 10 seconds. Start with 10 seconds to begin with moving to 20 seconds. Once complete, immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: transverse abs, rectus abdominis
Pallof Press
The Pallof Press is anti-rotation hold exercise which helps you develop a stable core. It is a great exercise for those training for sports or activities where you're expected to spin on a sixpence at speed, because it helps build the core strength to cope with twists and turns without getting injured.
Method: Set up a cable machine with a D-handle at your chest height. Stand side-on to the cable machine and hold the handle with both hands, fingers interlocked. The start position is holding the handle by the centre of your rib cage. Bend your knees slightly and extend the cable out until your arms are straight. Pause for a count of two. The objective here is not to let the weight on the machine pull you around, so you resist the rotation using your core. Bring the handle back to your chest and repeat for ten reps.
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Once you have completed your 10 reps, immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
Muscles used: Obliques, transverse abs, rectus abdominis
Rainbow slider
By adding core sliders into your routine, you can perform a wide variety of “integration exercises” for better results. These small, round gliding discs work under your feet and allow you to slide your feet along the surface.
Method: Start in a straight arm press-up position with sliders or a towel under your feet. Both of your feet should be slightly to one side. Draw your knees in to your chest without raising your hips, then push your feet away to the other side. The slower you move, the harder this drill is.
Start with 10 reps and work towards 15, once complete, immediately continue onto your next core exercise. Once you've completed all of your exercises, rest for 15 to 30 seconds, then repeat for three to five rounds.
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Muscles used: transverse abs, rectus abdominis.
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