There are a ton of different ways out there to build a strong and dynamic core, and not all ab workouts are created equal. To build a strong core and achieve the six-pack abs you've always dreamed of, you need to be strategic with your ab workouts. It's no longer enough to simply hit some crunches and call it a day if your goal is building a strong core.
For a truly bulletproof core, we need to have variety in our ab workouts. Selecting ab exercises that build every aspect of the core is a must. So, using ab exercises that hit the core as a whole and target muscles like the obliques, transverse abdominals, rectus abdominis, erectors, glutes, and all of the other smaller muscles that make up the core is essential for long-term gains.
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By building the full core, we can improve across the board in other lifts, sports, and day-to-day life. Far too often, we think of the core as just "one thing" (a.k.a. the abs, your classic six-pack muscles), but it's so much more. MH fitness director Ebenezer Samuel, C.S.C.S. says this means inviting your lower back extensors and glutes to the party, too. “Just training your abs only does so much,” he says. “You want a nice balanced core to stabilize your entire body, and make you more athletic, too.”
Let's break down our absolute favorite ab exercises to include in your ab workouts. These ab exercises will help you build the bulletproof, dynamic core you've always wanted, and make you better at just about everything you do.
The Ab-Strengthening Exercises
You've probably used planks in your workouts before—but you need to make sure that you're doing them right. That means that you're not just resting on your elbows and toes with a caved-in back and shoulders. Tension is the name of the game for the plank. You should be squeezing your lower back, glutes and core, which means that you won't have a perfectly straight line from your shoulders to your heels. Just make sure you keep your butt down.Top out your planks at about 1 minute. You should be creating enough tension that holding for that long is a challenge. For more tips, check here.
You'll start out this movement just like the plank above, but that's only the beginning.
After you assume the perfect plank position (with your hands placed flat on the floor with your wrists directly beneath your shoulders instead of your elbows here), you'll add another challenging element to the exercise. Drive your knees, alternating between both legs, while keeping your butt down, your spine straight, and your neck in a neutral position. Keep your strides intentional, as if you were sprinting.
Start with 3 to 4 reps of 30 seconds of work to start. For more tips, check out this guide.
The hollow body position is a basic gymnastics maneuver for a reason: it's extremely efficient at building core strength and fine-tuning proper posture.
The key to the exercise is to flex your abs to press your lower back into the ground as you raise your arms and legs into the air. That way, you'll be able to maintain the right position throughout the hold without having to worry about the spinal flexion that can occur in crunches.
Try to work up to 3 to 4 reps holding the position for 45 seconds to a minute. Check here for more detailed tips.
This deceptively tough ab exercise is all about focus. You might think of this as just a stretch, but you'll have to work harder than you'd expect to make it worth your while.
Get into a four point stance, with both hands and feet on the ground. Make sure your spine is straight, with your shoulders stacked directly over your wrists and your knees in the same plane as your wrists. Keep your neck neutral.
Squeeze your abs, then raise your opposite arm and leg straight up. Move slowly to prevent yourself from falling over and keep your shoulders and hips facing the ground. If that's too much of a challenge, try to work through your limbs individually to master the balance.
Try 3 to 4 sets of 8 reps. Check here for more.
This exercise is more than just an ab-burner—but it can be an effective and fun way to smash your core while you blow off steam.
Make sure to use your whole body for the movement. Pick up the ball with a deadlift position, then raise the ball up with both hands as high as you can and lift up on your toes, allowing your feet to raise into triple-extension.
Once you've reached the highest point, drive down into your heels, sit back into a squat, then swing your arms down to slam the ball into the ground.
Mix up the way you use the slam, for time or reps. Check out more details here.
The Off-Center Ab Series
Grab one light dumbbell and go to work with this core blitz from Ebenezer Samuel and Women's Health editor-in-chief Liz Plosser. The series takes advantage of the idea of "offset load" to make the hollow body position that much more challenging. With a dumbbell in only one hand, the uneven resistance will constantly try to pull you out of hollow body position, but your abs and obliques must lock in to keep that from happening.
Learn more about the series here.
The Corkscrew Hollow Rock
Push your abs to another level with this corkscrew hollow rock series. This level-up to the hollow body position pushes you to keep your obliques tightly contracted as you rock; that's the only way to keep your opposite elbow and knee linked. It's pushing you to use your abs to rotate your torso, a different feeling than many other ab exercises, which often push you to battle against rotation.
The Superman plank adds challenge to your standard plank by introducing a resistance band that tries to pull you off-center. Can you lock in your core and battle that band, while also balancing your plank on just one forearm? That's your challenge, and it'll build strong obliques and abs, while challenging your lower back muscles, too.
The Pallof press uses tension created by a band or cable to make your core muscles fire, forcing them to work together as a unit.
The pull of the band or cable is the key. To counter that, you'll have to brace yourself to stay in the proper position. Make the movement even tougher by stepping off your feet by kneeling on one or both knees.
Whether you stand or kneel or use a band or cable, start with 3 sets of 8 reps when you first try the exercise.
Partner Hollow Body Pallof Game
Core work doesn't have to be all monotonous workout fun. Spice up your ab training by grabbing a friend and a resistance band for this game. Your entire goal: Pull your partner off-center with the resistance band, challenging them to own the hollow body position and fight against that resistance. It's a fun way to get some ab work with a partner.
Kettlebell Decline Core Crush
Add a pair of kettlebells to a standard decline situp to take it to another level. First of all, you're loading more in this decline situp variation, which will help add serious muscle to your midsection. Secondly, by elevating a single dumbbell but keeping the other at your chest, you're adding an anti-rotational element to every rep.
3-Step Core Getup
The Turkish getup is a complicated, difficult move to learn—so if you're not ready to step under the weight just yet, start with this simplified three-step version instead.
Instead of standing all the way up, you'll stop at raising your hips and torso off the ground. Since you're still going through that much movement, you'll utilize your glutes, abs, lower back muscles, and obliques together to pull it off.
Start with a light load until you get the form down, with 3 sets of 8 to 10 reps. See more on the details and subtleties of the move here.
Like other muscles, your abs need to take on a challenge from a load to really build up size and strength, so sticking to bodyweight-only workouts won't do if you want real growth. You don't need to bust out the heavy weights all the time though—resistance from bands can be effective, using moves like this cable crunch.
This particular routine adds a twist, literally, along with some static holds to ratchet up the tension to stimulate the core muscles. Count up from 1 second holds all the way to 5 seconds to finish through a set.
Try 3 sets of count ups to 5 second holds to try out this abs-builder. Read more about the workout here.
An exercise that looks incredibly cool and crushes you core—what's more to love?
This dragon flag variation also helps you to workout on your lower body coordination as you cycle your legs forward and backward, mimicking a running stride. Just be prepared to brace your core and get your legs up high.
Try 3 sets of 8 to 10 reps of this burner.
The Decline Dumbbell Ab Fryer
This move from Samuel puts you on the decline bench, then asks your core, in tandem with your obliques and lower back muscles, to keep you perfectly balanced despite as you hold a weight out to one side. That weight creates a long lever that tries to rotate your torso down to its side; can you prevent that from happening? That's the challenge as you do situps throughout.
You already know how to take on the plank. Make it even more difficult and add a dynamic element to the static move by pulling some weight.
The dual nature of this exercise means that you won't just be working your core—your arms and lat muscles will be challenged, too. Isolation moves can be great, but you'll find more success when you mix up your workouts to hit multiple muscle groups at once.
Find a good distance for your pulls, then reel off 3 sets per arm. For more details, check here.
Hollow holds are great, but you can really up the challenge by adding some extra movement. This animalistic variation is even tougher and can help to hone your focus and control.
Everything about this exercise is designed to throw you off-balance, from the offset arm position to the difficult rolls to the rocking maneuver. If you can concentrate on keeping your form, though, you'll be in stronger shape.
Try 3 rounds of the series. If you need extra tips, check here.
This full-on hollow hold circuit uses resistance bands to make the position even more challenging. This is a workout to shut down your training session—you won't want to move after this.
- Get into a hollow body position in front of the anchor with the band attached, with your legs up and your arms extended behind you.
- Grab the band with your right hand and perform 8 straight arm pull down reps. Squeeze your lat to pull the band all the way down to your waist.
- After 8 reps, hold your arm with the band straight up, so that your arm is perpendicular to your torso. Hold for 8 seconds.
- After you hold for 8 seconds, maintain your position, and perform 8 flutter kicks.
- Repeat the series on the left side.
Battle Ropes Core Workout
Ab work doesn't just need to be tacked on to the end of your workout. This battle rope routine from trainer Matthew Forzaglia, utilizes core crushing moves throughout the whole 10-minute period.
You'll warmup with less intense movements, then start slamming and twisting to smash through your belly fat and build muscle. Check out the full list of moves here.
Ready to pull off a seriously impressive, abs-centric maneuver? The L-sit is tough, but you can learn how to do it if you follow trainer Jay Maryniak's progression here. Working up to master the move is a workout in and of itself, but you should only do it once or twice a week once you have it down.
The Russian twist is a classic core move that pushes your abs to create rotation, and it's a move you can do anywhere. Do it correctly, and, even with just bodyweight, your abs will get a solid workout. It's commonly done with some resistance, like a medball or a dumbbell, although you can also get more creative. Don't have weights? Grab a gallon jug of water and use that; you'll still get a solid workout.
The Dragon Flag Medball Challenge
This isn't just an ab move; it's a fitness challenge. The dragon flag is one of the finest ways to train your core because it trains your core as an integrated unit, abs, lower back muscles and glutes having to work in complete and perfect unison to hold a position that is, essentially, the body in perfect posture.
Add a medball to that, and all those core muscles have to fire even more flawlessly to sustain the added resistance. This one isn't easy, but it is a fun way to mix up core training.
Single-Arm, Double-Explode Incline Press
When is a bench press an ab exercise? When your entire core has to be completely locked in to keep your torso from rotating off the bench. That's what happens in this single-arm incline press: Your abs battle to keep your torso steady on the bench, but the weight tries to rotate you downwards.
Do this without precision, and your abs won't feel it much. Focus on keeping your hips and shoulders square, and you have a nasty core challenge that you can eventually load up with plenty of weight.
TRX Reach Row to Perfect Row
Among your core's key functions are these two ideas: It's supposed to create torso rotation, and resist rotation. You'll do both in this TRX move, a back move that'll fire up your abs too. When you're doing the reps that push you to reach up as far as possible, your core has to create rotation. When you're doing the "perfect" reps, your core is battling rotation. The best part: It's constantly switching between the two ideas. "It's forcing you to not just work your abs, but build stronger mind-muscle connection and think about how you're using them," says Samuel, who created the move.
No squat variation challenges your abs quite as much as the front squat, which forces you to lock in your core to stabilize the bar held just in front of you. Add front squats to your workout and you've instantly turned that session into an ab session, while also hammering your quads and hamstrings, too.
Brett Williams, NASM
Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.
Jake Boly, C.S.C.S.
Jake Boly, MS CSCS, is the Founder of That Fit Friend, a training shoe and apparel review resource. He has an MS in Sports Science and has been coaching athletes for over 10 years.
How do I strengthen my six pack? ›
- Crunch. "The ab exercise that all other ab exercises are measured against is the simple crunch," Weil says. ...
- The plank. ...
- Bicycle maneuver. ...
- Captain's chair. ...
- Back extensions. ...
- Crunches on an exercise ball. ...
- Vertical leg crunches. ...
- Reverse crunches.
According to the study, the bicycle crunch was the most effective stomach exercise when analysing the muscle activity in the abdominals. To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground.Can I get 6 abs in 2 months? ›
Your timeline to a six-pack depends on the body fat percentage you're starting with. A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month. So, unveiling your abs can take anywhere from 3 months to 2 years.How do I get the V shape? ›
- Straight Arm Lat Pulldown. This isolation back exercise is perfect for increasing back width. ...
- Wide Grip Pulldown. ...
- Underhand Pulldown. ...
- Snatch Grip Deadlift. ...
- Conventional Deadlift. ...
- Wide Grip Row (Neutral Grip) ...
- Bent Over Row. ...
- Supported T-Bar Row.
There is no quick and easy way to get six-pack abs. It involves discipline and a commitment to clean, healthy eating and regular exercise, including cardio and strength training.What exercise hits all abs? ›
Bicycle crunches use all of the abdominal muscles, including the rectus abdominis — the front ab muscles that make up the visible six-pack. The captain's chair stimulates both the abdominals and the obliques that line the sides of your abs.How many times a week should I train abs for best results? ›
So how often should you train your abs? 2-3 exercises 2-3 times per week is plenty to maximize development without overdoing it. If you are already working out 3 times per week you can just tack 1-2 ab exercises on to the end of your workouts.What to eat to get abs? ›
- poultry, including chicken and turkey.
- lean meats, including beef, pork, and lamb.
- fish, especially fatty fish, such as salmon, which are high in omega-3 fatty acids.
- low fat dairy products, such as milk, cheese, and yogurt.
- vegetarian proteins, such as tofu, beans, or tempeh.
When we're talking specifically about strengthening and building your ab muscles — not necessarily seeing them – "it can take anywhere from four to eight weeks, depending on what exercises you're doing and your eating habits," said fitness coach Nick Leyden, MS, CSCS.What body fat for abs? ›
What % Body Fat Percentage is Needed to Reveal Your Abs? Having a six pack requires a leaner physique - typically within the athletic range. The body fat percentage needed to see your pack of abdominal muscles falls somewhere around 14 to 20% for women and 6 to 13% for men.
Do pull ups give you V shape? ›
A V-shaped upper body conveys power in the boardroom as well as on the beach. You get that V by developing the latissimus dorsi, the largest muscle in your back. Pullups can deliver you to V-ness. They require strength, flexibility, and balance; they recruit muscles from your back, shoulders, arms, and core.How do you get deep cut abs? ›
Crunches with knees up can really home in on the upper abs. You can also throw in reverse crunches (curl up from the pelvis) to ensure good contractile activation of the lower abs. Twisting variations of crunches can also be included to ensure good activation of the obliques.What is the V shape on a guy called? ›
The Adonis belt – sometimes called Apollo's belt – refers to two V-shaped muscular grooves on the abdominal muscles alongside the hips. This feature of the abdominal muscles takes its name from Adonis, the legendary god of fertility, youth, and beauty.Does drinking water help with abs? ›
If you desperately want low enough body fat to see your abs, you'll need to increase your water intake drastically.What makes your abs stick out more? ›
Takeaway. While belly bloat is caused by gastrointestinal distress or underlying medical conditions, bulging abdominal muscles can be the result of a variety of different factors, including diastasis recti, weightlifting, and incorrect breathing during exercise.Do sit ups give you abs? ›
But while sit-ups may help you achieve six-pack abs, they won't do much in terms of strengthening the other muscles in your core. Sit-ups definitely have their place in a core workout. But if you prefer sit-ups over planks, plan to strengthen other important core muscles by doing complimentary exercises.What is a realistic time to get a six-pack? ›
The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.Why is it so hard to get a six-pack? ›
The primary obstacle to unveiling abdominal definition is, unsurprisingly, fat. “If you have fat covering your abs, you're not going to see a six-pack, and as a result, it's a not a realistic goal for most people,” says Kathleen Trotter, personal trainer and author of Finding Your Fit.How can I get a six-pack in 22 days? ›
- W Raises x 5 reps (lower abs)
- Black Widow Knee Slides x 45 seconds (bottom up rotation)
- Butterfly Sit-ups x 10 reps (midrange)
- Seated Corkscrews x 45 seconds (obliques)
- Levitation Crunches x 10 reps (upper abs)
- Sit-Up Elbow Thrusts x 5 reps each side (top down rotation)
A sit-up is actually the least effective abs exercise you can do. Doing 100 sit-ups a day will not change your body in the slightest.
How many sit-ups per day for abs? ›
Sit ups are great for tightening your core. They strengthen and tone your rectus abdominus, transverse abdominus and oblique abdominal muscles as well as your neck muscles. The American College of Sports Medicine recommends three sets of 8 to 12 repetitions three times per week.Can U Get abs in 4 days? ›
The short answer is most likely not. In order to see definition in your midsection, you have to have minimal body fat on your midsection, says Anna Victoria, trainer and creator of the Fit Body App.Can I do abs 1 day a week? ›
It's been well established that the best strength-training programs allow for some days of rest in between workouts—yet some experts say you should do abs workouts every day. That approach works if you are interested in improving the muscular endurance of your ab muscles.Is a 6 pack in 30 days possible? ›
Although possible, achieving six-pack abs in 30 days is simply not doable for the vast majority of people. One of the most typical workout goals is to get abs in 30 days. Although it is theoretically possible, it is just not doable for the vast majority of people, especially those who are new to fitness.Is it OK to hit abs every day? ›
Your abs are a muscle group that requires rest (just like any other muscle group) and training abs every day won't allow them adequate recovery. If you want to maximize the results from your ab workouts, then you need to ensure that you're giving them at least one full day of rest in between.What are the 5 best exercises for your abs? ›
Opt for these five exercises to maximize your workout time instead:
- The plank. Plank. ...
- The bicycle crunch. ...
- Side plank. ...
- Vertical leg crunch. ...
- Reverse crunch.
Working abs every day can lead to muscle imbalances
Not only can working out abs every day lead to postural problems, but also muscle imbalances. Your abs complex, which is all your abs muscles are comprised of the rectus abdominus, transverse abdominus, internal obliques, and external obliques.
"If you're going to the gym two to three times per week, I suggest doing 5 to 10 minutes of ab or core work during your workout. Then, give yourself a day of rest in between workout days," he says. Yes, your abs need time to recover just like the rest of your body.Should I do abs before or after workout? ›
“People achieve better results when they do core exercises at the beginning of their workout instead of the end,” says Alwyn Cosgrove, C.S.C.S., coauthor of The New Rules of Lifting for Abs. Your core—the dozens of muscles between your shoulders and your hips—contracts first in every exercise, he explains.Can you overwork your abs? ›
"The reality is while you are crunching your way to strong abs, you can actually be overworking your core and causing back pain and poor posture," she tells me, reiterating the importance of having a strong core, since it's the "main support for your spine, organs, pelvic floor, and entire body."
What not to eat if you want abs? ›
"A fast-food meal [of a burger, French fries, and soft drink] is the perfect storm of lots of calories, sodium, and carbohydrates and when eaten frequently can lead to weight gain in the stomach region and can prevent you from getting or maintaining abs," says Michalczyk.What should I avoid eating for abs? ›
Generally, a good rule of thumb is to cut right back on sugar, simple carbs (such as bread and pasta), fried foods and alcohol, and to replace them with plenty of vegetables, lean proteins, foods rich in healthy fats (such as oily fish, avocado and nuts), and wholegrains and pulses.Is Eggs good for abs? ›
1. Eggs are among the best foods for flat abs since they are high in natural fat burning elements such as protein. In fact, eggs are a great choice due to their amino acids which are the building blocks of the cells.How can I strengthen my core fast? ›
- Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
- Raise your head and shoulders off the floor. ...
- Return to the start position and repeat.
Signs of Weak Core Muscles. Muscle weakness or decreased control of these muscles can be a result of surgery, injury or inactivity. Common signs of weakness or decreased control of your core muscles can lead to dysfunction in your movement and, ultimately, affect your quality of life.Does a strong core mean a flat stomach? ›
You can have strong abs and not have a flat stomach, and vice versa. Exercising your stomach through targeted abdominal exercises can get them stronger, but depending on the exercises used, and your nutritional habits, your efforts might not be contributing to belly fat loss.Which abs show first? ›
If you regularly perform abs workouts and back that up by eating a healthy diet, your upper abs will quickly start to emerge. Unfortunately the rest of your abs won't simply follow. The upper abs are the first to show and the easiest to work, because most of the best-known abs exercises target them specifically.Why do I have an ab crack but no abs? ›
Can Everyone Get an Ab Crack? No, not everyone can get an ab crack. This is just one of those areas in which our genetics decide our fate. Some people can do ab workouts religiously and never develop an ab crack, while others can have an ab crack without working out.What percentage of men have a six pack? ›
Well, approximately 20% of all people sport the correct number of horizontal bands to achieve an 8-pack. For a 6-pack, the number is around 60%. About 15% of the general population have 4-pack abs, while 2% can only ever achieve a 2-pack.How to get six pack in 1 year? ›
- Crank up the cardio. ...
- Add HIIT workouts into the mix. ...
- Exercise your abs muscles consistently. ...
- Eat more protein. ...
- Hit your daily H2O goals. ...
- Reduce your intake of sugar and processed food.
How to get six pack in 30 days? ›
Eat more protein-rich foods.
- Reduced fat Greek yogurt.
- Reduced fat cottage cheese.
The bicycle crunch is one of the best exercises for targeting both your rectus abdominis muscle and your obliques — the muscles on the sides of your core. The closer you keep your heels to the floor, the more difficult the exercise becomes. How many reps and sets? Aim for 2 to 3 sets of 10 to 20 reps on each side.How fast can I get a six-pack? ›
The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.Is 1 year enough to get abs? ›
Between 25-30% Body Fat: 6 months to 1 year to see your abs. If you fall within this range, visible abs can be achieved within a year, but the process will still require lots of patience and consistency.Why can't I get a six pack? ›
You have too much body fat.
The single most important aspect when it comes to getting your abs to show is having a low body fat percentage. All humans have abdominal muscles that can be made more visible with training – but ultimately to see your abs you need to be at 10% body fat or less (18% or less for women.)
Making dramatic lifestyle changes for a month can be taxing. Unless you can keep all this hard work up, even if slightly less dramatically, you'll lose them after you get them. Getting abs in 30 days takes hardcore diets and training, and that's not always sustainable and healthy, especially if you don't enjoy it.Can you get a 6 pack in 20 days? ›
The 20-Day Abs Challenge is a great way to tone your abdominal muscles and get that six-pack you've always wanted. This challenge includes an exercise routine designed for beginners, which can help tone your stomach muscles and make them more defined.