There is SO much more to your core than having six-pack abs. Want to squat heavy? You need a strong core. Like to improve your balance? You guessed it: strong core. Whatever your goals are, though, getting there means incorporating the best-of-the-best abs exercises into your routine.
Technically, your core consists of all of the muscles between your chest and your hips. However, you’ve probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), transverse abdominis (deep abs muscles that wrap around your stomach like a corset), and obliques (otherwise known as your side abs, which help you rotate).
Solid ab workouts incorporate moves that fire up all of these major muscles—and particularly exercises that work ’em all at the SAME time, like deadbugs, hollow holds, and side planks. It makes sense: If you want to see major results, you have to train your abs from every angle.
No matter what move you’re working on, focus on pulling your navel in 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—not your spine.
The 15 moves below are some of the best abs exercises you can do. Mix and match ’em to create an abs workout that’ll get you strong and toned in no time.
Time: 10 to 20 minutes
Equipment: Resistance band, yoga block (both optional)
Good for: Abs, core
Instructions: Choose three exercises from the list below. Perform each for 30 to 60 seconds, then immediately continue on to your next move. Once you’ve completed all three, rest for 15 to 30 seconds, then repeat for three to five total rounds.
1. Deadbug
How to: Start lying on back with arms extended toward ceiling in line with shoulders and legs bent to 90 degrees (knees above hips). Keep low back pressed into the floor, engage abs, and slowly extend and lower right leg until heel nearly touches floor and left arm until your hand nearly touches floor overhead at the same time. Pause, then return to start and repeat on the opposite side. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis, obliques, transverse abs
Why it rocks: This slow-and-controlled move strengthens and stabilizes (good for posture and easing low-back pain) without the threat of neck strain.
2. Plank
How to: Start sitting on heels, then walk hands out until wrists are under shoulders when legs are extended fully and body forms a straight line from shoulders to heels. Balance on balls of feet, keep abs engaged, and gaze slightly forward. Hold for 30 to 60 seconds, then immediately continue on to 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.
Good for: transverse abs
Why it rocks: Probably the most important abs exercise in the game, the plank targets more muscles than most moves. Adding it to your routine is non-negotiable.
3. Side Plank
How to: Start lying on side with right forearm flat on the floor, elbow under shoulder, and both legs extended. Body should form a straight line from head to feet, which are either stacked or staggered. Engage your core and lift hips up. Hold for 30 seconds, then repeat on the other side and immediately continue on to 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.
Good for: obliques, transverse abs, rectus abdominis
Why it rocks: By working your core, hips, and shoulders one side at a time, side planks help you avoid strength imbalances.
4. Reverse Crunch
How to: Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Press lower back into mat, then curl knees into chest to lift hips off the ground. Return to start with control. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis
Why it rocks: The reverse crunch fires up your rectus abdominis, transverse abdominis, and obliques without straining your neck and back.
5. Hollow Rock with Hold
How to: Sit on a mat with legs bent. (For an extra challenge, place a yoga block between knees.) Squeeze legs together and engage abs to lift bent legs so calves are parallel to the floor. Roll body backward until your middle back touches the floor. Then, with control, rock body back to the starting point. Pause here for three seconds. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis, transverse abs, obliques
Why it rocks: This advanced move is a true test of core strength. You can up the challenge even more by adding ankle weights.
6. Lateral Bear Walk
How to: Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, move hands and feet left for three steps. (Don’t let feet or hands cross.) Then, move hands and feet right for three steps. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: obliques, rectus abdominis, transverse abs
Why it rocks: In addition to hitting your entire core, this more unusual movement pattern is great for coordination.
7. Bear Crawl
How to: Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, slowly step opposite hand and foot forward, repeating with other hand and foot for four steps total. Then, reverse the movement to step backward and return to start. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis, transverse abs
Why it rocks: The bear crawl fires up all of your major muscle groups to improve your muscular endurance. Speed it up and you’ll get some cardio perks, too.
8. Heel Taps
How to: Start on back with knees bent and feet on floor, hands by hips. Lift chest toward the ceiling, keeping neck relaxed and bringing shoulder blades off the ground. Tap right hand to outside of right ankle, flexing right obliques in the process. Come back to center, keeping shoulders off ground, then tap left hand to outside of left ankle. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: obliques
Why it rocks: Easy-to-understand heel taps target your obliques in a big way. You’ll feel the burn instantly.
9. Beast Hold
How to: Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, squeeze core to remain still. For an extra challenge, lift one hand up off the floor for a few seconds, then repeat with the other hand. Hold 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis, obliques, transverse abs
Why it rocks: This deceivingly difficult move gives you the perfect opportunity to really squeeze and engage those abs muscles.
10. Seated Rotation
How to: Sit on the floor and lean upper body back until abs are engaged. Legs should be lifted and bent at 90 degrees, and arms should be bent, hands clasped, with elbows wide. This is your starting position. Rotate torso to right side so that right elbow is hovering just off mat. Keep lower body still while rotating upper body to left side until left elbow is just off mat. Return to start. Gaze follows hands as you move. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: obliques
Why it rocks: This classic obliques move is easy to modify. Make it easier by keeping feet planted, or up the intensity by hovering feet or holding a weight.
11. Banded Bird Dog
How to: Start on all fours, with hands stacked directly under shoulders, knees below hips, and a resistance band wrapped around feet. Keeping torso still and core engaged, simultaneously extend right arm straight out in front of body and left leg straight back behind body. Then, bring right elbow and left knee in beneath torso to touch. Repeat on the opposite side. That’s one rep. Continue for 30, then repeat on the other side and immediately continue on to 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.
Good for: rectus abdominis, transverse abs
Why it rocks: This banded move comes with the added bonus of working your core and glutes.
12. Cross-Body Iso Deadbug
How to: Start by lying on back with hands at sides and legs straight, feet flexed. Bring left knee and right hand together at hip level and actively push them into each other until abs begin to tremble. Hold for 10 seconds, then switch sides. That’s one rep. Hold for 30 seconds, then repeat on the other side and immediately continue on to 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.
Good for: obliques, rectus abdominis
Why it rocks: This move is beginner-friendly, easy on your head and neck, and quick to make your six-pack muscles shake.
13. Stir the Pot
How to: Start in kneeling plank position with forearms on stability ball and body in a straight line from head to knees. Engage abs and move forearms in a full circle (so the stability ball moves as well) while keeping the rest of your body still. That’s one rep. Continue in one direction for 30, then repeat in the other direction and immediately continue on to 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.
Good for: obliques, rectus abdominis, transverse abs
Why it rocks: The instability of the ball in this advanced move makes for a unique (and intense!) challenge for your core muscles.
14. Triple Triple
How to: Start on back, with knees bent, feet on floor about six inches from butt, and hands behind head. Crunch chest up toward the ceiling three times, keeping lower back pressed into the mat. Then, bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips two to three inches off the mat each time. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis
Why it rocks: This combo move targets your six-pack muscles from top to bottom and makes it easier to churn out lots of reps without tweaking your neck.
15. V-Up
How to: Start lying on back with legs extended and arms by sides, both on mat. In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a “V” shape with body. Lower back down. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to 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.
Good for: rectus abdominis
Why it rocks: Because it involves lifting your arms and legs, this difficult move gets your heart rate up while pushing your core strength to its limit.
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