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.
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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.”
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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.
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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.”Today I’m sharing a fun core workout packed with stomach exercises that helps flatten, tone, and tighten the tummy. The exercises in this stomach workout target the main core muscles and help slim down fat quickly.
I recently got a nasty case of e Coli and salmonella. My stomach was uncomfortably bloated for weeks and couldn’t wait to exercise my abs. I had to take antibiotics for 2 weeks, which didn’t help anything…
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When you train all of the stomach muscles at once, everything sucks in tight like a corset. That’s why they work so well.
Lie with your hands behind your head with your elbows out to the side. Engage your abs to lift your shoulders upward while pushing your right elbow across your body towards your left knee. Fluidly, cycle your feet as you repeat the movement on the opposite side, pushing your left elbow towards your right knee. A crunch on both sides completes one rep. Continue alternating sides, while spinning your feet until you complete your set.
Lie on the floor, with both hands with your legs extended. This is your start position. In a fluid motion, lift one arm and the opposite leg up off the ground, until you can tap your toe directly above your stomach. Squeeze your abs tight and quickly reverse the movement and return back down to the start position to complete one rep. Do the same number of toe taps on the opposite side to complete one rep.
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Lie on the floor with your knees bent. Your arms should be down by your side with your palms on the floor. Lift your shoulders off the floor. This will be your starting position. Reach one hand down towards the heel on the same side. Without lowering your shoulders down, immediately return to the start position, then repeat the movement on the other side to complete one rep.
Lie with your hands behind your head with your legs bent with feet planted on the floor. This is your start position. Engage your abs and lift one shoulder up while pushing your right elbow across your body towards the opposite knee. Lower back down to the start position to complete one rep. Do the same number of reps with your other arm and leg to complete one full set.
Lie with your hands behind your head with your legs bent with feet planted on the floor. This is your start position. Engage your abs and lift your shoulders up off the ground slightly while lifting one leg up at the same time. Lower back down to the start position to complete one rep. Do the same number of reps with your other leg to complete one full set.
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Lie with your hands behind your head with your legs lifted off the floor and bent at a 90-degree angle. This is your start position. Engage your abs and lift your shoulders up off the ground slightly while drawing your knees in at the same time. Lower your shoulders back down and extend your legs back out to the start position to complete one rep. Do the same number of reps with your other leg to complete one full set.
Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.
Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism. As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else. Okay, so in you're pursuit of finding the best stomach exercises for a 'flat stomach', you've trawled the internet, performed 100 half-hearted bicycle crunches, googled the hell out of flat stomach workouts and how to tone my stomach, and maybe even braved a plank challenge. Now what?
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Being able to recall the best stomach exercises for strengthening your abs is useful, but being aware of the other factors impacting how visible those muscles are (e.g. how long it takes to
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