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.
Beginner Core Exercises
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.
Ab Workouts That Don't Require Equipment
“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.”
Core Exercises For Beginners
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.”Getting a stronger core doesn’t have to involve shunning carbs and spending hours in the gym. Enter a simpler way to tone and strengthen your stomach: bodyweight exercises.
After all, your abs exist for more reasons than looking good at the beach. Your core is composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles.
Core Strength Benefits And Exercises To Improve Your Workout
Your core provides a muscular framework that protects your internal organs, aids movement, and provides balance and stability to your whole body.
Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.
Mix and match any of these exercises in the gym or at home. Also, try the 12-minute workout at the bottom of the page to train each abdominal muscle group and work on deep core strength.
Best Core Exercises For Toned Core & Abs
Let’s start off with a classic. Lie faceup with knees bent and hands behind head. Inhale and, as you exhale, draw your belly button in toward your spine.
Press lower back into the floor and lift upper back off the floor and slightly forward. Lower to return to the starting position. That’s 1 rep.
Lie faceup with lower back pressed into the floor. Place hands behind your head. Extend legs straight up, crossed at ankles with a slight bend in knees. Contract abdominal muscles by lifting torso toward knees.
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Make sure to keep chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.
Lie faceup with legs and arms extended forward. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.
Lie faceup, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs, keeping heels about 3 inches above the floor.
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Keeping your low back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to return to the starting position. Repeat with right leg.
Keeping legs straight or crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.
Lie faceup with legs extended, toes pointed, and hands tucked under glutes to support lower back. Lift both legs a few inches off the floor and alternately kick legs up and down.
Bodyweight Core Workout: Upper Abs, Lower Abs, Obliques, And More
Lie faceup with legs extended, feet together, and hands behind head with elbows wide. Raise right foot straight up toward the ceiling, keeping left leg extended and left foot a few inches off the floor.
Lie faceup and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into the floor and crunch forward until shoulders are off the floor.
With toes pointed down, lower right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with left leg.
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Lie on your side with lower arm bent at the elbow. Place lower elbow under shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head.
Push your body toward the ceiling, balancing on the edge of your bottom shoe with one foot stacked on top of the other.
Lie on your side with knees bent at a right angle and twisted to the left. Curl your upper body, lifting shoulders a few inches off the floor. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.
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Lie on your side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor for stability.
Lean back so your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse the movement and twist to the left.
Start in a push-up position. Shift weight to left hand and rotate your body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T. Hold for 3 seconds. Return to the starting position and switch to the other side.
Great Ab Exercises To Work The Muscles Of Your Core
Lift entire body off the floor until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return your body
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