Your core is a key component of everything you do. Even workouts you might not consider to be related to your abs. A strong core is more important than having “six-pack abs” in society. It affects everything you do, from lifting heavy weights to improving your balance to running fast and long distances. (Seriously.) To build a strong core for all of these activities, you’ll need to do abs exercises. Women’s Health has compiled the best ab movements to help you.
Before you begin, it is important to know a bit more about your core. Your core is the area between your chest, hips and abdomen. You’re probably most familiar with your rectus abdominalis (a.k.a. Your six-pack muscles which run along the front of your stomach, transverse abdominis (deep abdominals that wrap around your stomach) and obliques (otherwise called your side abs, which help to rotate). An effective ab workout involves movements that involve *all* these major muscles, preferably simultaneously.
To keep your abs engaged, pull your navel towards your spine as you work through this exercise. When you are doing a back move, press your lower back against the ground. This will allow your abs to do the heavy lifting and not your spine. These 20 exercises are among the most effective for abs. You can mix and match them to make an abs workout that will get you stronger quickly.
Time: Between 10 and 20 minutes
Equipment: Resistance band and yoga block (both optional).
Useful for: Abs, core
Instructions: Select three of the exercises below. Each exercise should be performed for between 30 and 60 seconds. Then, move on to the next. After you have completed each move, take a break for 15-30 seconds and then go back to the next step. Repeat this process for up to five rounds.
1. Glute Bridge March
How to: Lay on your back, with your knees bent and your heels under your knees. Spread your arms across your chest, palms facing. Your hips should be raised so that your body is straight from your shoulders to the knees. Keep your abdominals tight and raise your right knee above your hip. For a moment, hold the position and then slowly lower your right foot. Continue with the left foot. This is one rep. You can continue for 30-60 seconds. Then, you can move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis and transverse abs
It’s a great exercise. This will not only fire up your abs in two areas, but also your glutes. This will improve your stability.
2. Mountain Climber
How to: Get into a plank position. Keep your right knee towards your chest and then return to a plank position. This is one rep. Keep going for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis
It rocks!
3. Knee Tap and Plank
How to: Start in a plank position with your elbows under your shoulders. Slowly, and carefully, lower your knees to the ground. Return to plank position. This is one rep. You can continue for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis
It rocks! Slow movement is slow and helps to engage your core. You can also ease strain on your neck by allowing you knees to touch the ground periodically.
4. Shoulder Tap and Jack
How to: Start in a plank with your hands under your shoulders. Keep your core engaged and tap your right shoulder with the left hand while you leap your feet outward. You can return to the beginning. Repeat the same thing on the other side. This is one rep. You can continue for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Obliques, transverse abs and rectus abdominis
It’s a great move that works all of your core.
5. Leg Lower
How to: Lay on your back, with your arms under your butt and your hands on the mat. Keep your legs straight. Slowly lower your legs as low as you can without lifting your back off the floor. Return to the beginning. This is one rep. Keep going for 30-60 seconds. Then, move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Transverse abs,rectus abdominis
It’s a great move: Slower movements allow you to engage your abs without having to do a lot faster.
6. Deadbug
How to: Lie on your back, with your arms straight up toward the ceiling and your legs bent at 90 degrees (knees higher than hips). Keep your back low and pressed against the ground. Engage abs and slowly lower right leg to the floor. Then, extend left arm and lower left leg until your hand touches the floor. Then, pause and return to the beginning. This is one rep. You can continue for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Transverse abs, rectus abdominis and obliques
It works: Slow and controlled, this slow and steady move strengthens and stabilizes the spine (good for posture and relieving low-back pain), without putting pressure on the neck.
2. V-Up
How to: Lay on your back, with your legs extended and your arms at your sides. Lift your upper body, arms and legs in one motion. Then, balance on the tailbone to form a “V” shape. Lower your body back. This is one rep. You can continue for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis
This move is a winner because it requires you to lift your arms and legs. It increases your heart rate while also pushing your core strength.
3. Side Plank
How to: Lay on your back, with your right forearm on the ground, elbow under your shoulder, and both feet extended. The body should be straight from the head to the feet. Engage your core, and lift your hips up. For 30 seconds, hold the position. Next, move on to the next step. After you have completed the three exercises, take a break for between 15 and 30 seconds. Then, go back to your original move, and do another three to five rounds.
Useful for: Obliques, transverse abs and rectus abdominis
Side planks are a great way to strengthen your core, hips and shoulders.
4. Reverse Crunch
How to: Lay on your back and lift your legs so that your thighs are parallel to the ground. Bend your knees. To lift your hips off of the ground, press down on the mat. You can return to the beginning with control. This is one rep. You can continue for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis
It rocks! The reverse crunch is a great way to fire up your rectus and transverse abdominis and obliques, without straining your neck or back.
5. Hollow Rock with Hold
How to: Place your legs bent on a mat. (For an extra challenge, place a yoga block between knees.) To lift your legs, squeeze your legs together. Move your body backwards until your middle back touches it. With control, return your body to the original position. For three seconds, pause here. This is one rep. You can continue for 30-60 seconds. Then, you can immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis and transverse abs.
It rocks! This advanced move is a test of core strength. By adding weight to your ankles, you can make this move even harder.
6. Lateral Bear Walk
How to: Begin in bear plank with shoulders above wrists and knees below hips. Keep your feet a few inches from the ground. Keep hips straight and keep your head aligned with the tailbone. With your knees elevated off the floor, lift your hips and move hands left for three steps. Keep your feet and hands from crossing. Next, take three steps to move your hands and feet. This is one rep. You can continue for 30-60 seconds and then move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Obliques, rectus abdominis and transverse abs
This is why it rocks: It hits your whole core and helps with coordination.
7. Bear Crawl
How to: Begin in bear plank with shoulders above wrists and your knees under your hips. Keep your feet a few inches from the ground. Keep your hips straight and keep your head aligned with the tailbone. With your knees bent, lift your knees off the ground. Next, take four steps forward. Next, move in reverse to step backwards and then return to the beginning. This is one rep. You can continue for 30-60 seconds. Then, reverse the movement to step backward and return to start. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis and transverse abs
It rocks! The bear crawl is a great way to increase your endurance and muscle power. You’ll also get cardio benefits if you speed it up.
8. Heel Taps
How to: Stand on your back, knees bent, feet on the floor, and hands at your hips. Keep your neck straight and lift your chest towards the ceiling. Tap your right hand to the outside of your right ankle. Flex your right obliques. Keep your shoulders low and return to the center. Next, tap your left hand outside of your left ankle. This is one rep. You can continue this for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Obliques
It rocks! The heel taps are easy to understand and target your obliques effectively. The burn will be felt immediately.
9. Beast Hold
How to: Begin in bear plank with shoulders above wrists and knees below hips. Keep your feet a few inches from the ground. Keep hips stable and keep your head in line with the tailbone. Lift your knees off of the ground, then squeeze your core to stay still. To add challenge, raise one hand off the ground for a few seconds and then do the same with the other. You can hold the position for 30-60 seconds and then move on to the next step. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Transverse abs, rectus abdominis and obliques
It rocks! This is a deceptively difficult move that allows you to squeeze and engage your abs.
10. Seated Rotation
How to: Place your feet on the ground and lean forward until your abs engage. The legs should be raised and bent at 90 degrees. Arms should be bent with hands clasped and elbows open. This is your starting position. Rotate your torso so that the right elbow is just above the mat. Lower body should remain still, while you rotate your upper body left to ensure that the left elbow is at the mat. Return to the beginning. As you move, gaze follows your hands. This is one rep. You can continue for 30-60 seconds and then move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Obliques
It rocks! This is a classic obliques move that can be modified easily. You can make it more difficult by keeping your feet planted. Or, you can increase the intensity by hovering or holding a weight.
11. Banded bird dog
How to: Stand on your fours with your hands under your shoulders, your knees below your hips and a resistance band around the feet. Keep your core engaged and your torso still. Next, extend your right arm straight out in front and leave your left leg behind. Next, place right elbow under torso and left knee below it. Repeat the same thing on the other side. This is one rep. You can continue for 30 seconds, then switch sides and go on to the next move. After you have completed the three exercises, take a break for between 15 and 30 seconds. Then, go back to it for another three to five rounds.
Useful for: rectus abdominis and transverse abs
Why it rocks: The banded move has the added benefit of strengthening your core and glutes.
12. Cross-Body Iso Deadbug
You can start by lying down on your back, with your hands at your sides. Keep your legs straight and your feet flexed. Actively push the right knee and left hand towards each other at hip level until your abs start to tremble. Tend for 10 seconds and then switch sides. This is one repetition. For 30 seconds, hold the position and then switch sides. Then, you can immediately move on to the next step. After you have completed the three exercises, take a break for between 15 and 30 seconds. Then, go back to your original move, and do another three to five rounds.
Useful for: Obliques, rectus abdominis
It rocks! This move is easy to learn, quick on the head, and will shake your six-pack.
13. Mix the Pot
How to: Begin in a kneeling plank position, with your forearms on a stability ball. Keep your body straight from the head to the knees. Engage your abs, and move your forearms in an entire circle. This is one rep. You can continue in this direction for 30 seconds, then switch directions and move on to the next move. After you have completed the three exercises, take a break for between 15 and 30 seconds. Then, go back to it for another three to five rounds.
Useful for: Obliques, rectus abdominis and transverse abs
It rocks! The ball’s instability in this complex move creates an intense (and unique!) experience. Your core muscles will be challenged by this move.
14. Triple Triple
How to: Stand on your back with your knees bent and feet about six inches below the floor. Place your hands behind your head. Keep your lower back in contact with the mat and crunch your chest three times. Next, lower your shoulders and place them on the mat. Keep your feet together and lift your heels up to the ceiling at least three times. Each time, bring your hips about two to three inches above the mat. This is one rep. Keep going for 30-60 seconds. Then, immediately move on to the next move. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: rectus abdominis
Why it rocks: This combination move targets your six-pack muscles top to bottom. It makes it easy to do lots of reps with minimal strain on your neck.
15. Plank
Step 1: Sit on your heels and then move your hands out to the sides until your wrists reach under your shoulders. When your legs are fully extended, your body will form a straight line between your shoulders and heels. Keep your feet on the balls of your feet and your eyes slightly forward.
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You can hold for between 30 and 60 seconds. Then, you can immediately move on to the next step. After you have completed the three exercises, take a break for 15-30 seconds and then go back to it for another three to five rounds.
Useful for: Transverse abs
It’s a great exercise. The plank targets more muscles that other moves. It is a must-have for any routine.
Tatiana Firpo, a NASM-Certified Personal Trainee and Instructor at Fithouse Soho House, Everybody Fights
