Ab Exercises

107 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Barbell Bodyweight Kettlebell Cable Exercise Ball Medicine Ball

Timed Mountain Climbers

Bodyweight

Lower absRectus femoris

Ab Roller (Wheel Rollout)

Lower absRectus femoris

Advanced Kettlebell Windmill

Kettlebell

Obliques

Air Bike (Bicycle Crunch)

Barbell Ab Rollout - On Knees

Barbell

Upper abs

Barbell Rollout from Bench

Decline Oblique Crunch

Bodyweight

Obliques

Decline Reverse Crunch

Bodyweight

Lower abs

Double Kettlebell Windmill

Exercise Ball Pull-In

Exercise ball

Lower abs

Flat Bench Leg Pull-In

Kettlebell Pass Between The Legs

Medicine Ball Full Twist

Medicine ball

Obliques

One-Arm Medicine Ball Slam

Pallof Press With Rotation

Seated Flat Bench Leg Pull-In

Standing Cable Wood Chop

Cable

Obliques

Supine One-Arm Overhead Throw

Medicine ball

Upper abs

Supine Two-Arm Overhead Throw

Alternate Heel Touchers

Bosu Ball Cable Crunch With Side Bends

Crunch - Hands Overhead

Bodyweight

Upper abs

Crunch - Legs On Exercise Ball

Flat Bench Lying Leg Raise

Knee/Hip Raise On Parallel Bars

Other

Lower abs

Kneeling Cable Crunch With Alternating Oblique Twists

Cable

Obliques

Oblique Crunches - On The Floor

Bodyweight

Obliques

One-Arm High-Pulley Cable Side Bends

Seated Overhead Stretch

Smith Machine Hip Raise

Smith machine

Lower abs

Standing Lateral Stretch

Suspended Reverse Crunch

Weighted Ball Side Bend

Weighted Sit-Ups - With Bands

Standing Ab Wheel Rollout

Weighted Decline Sit-Up

Reverse Plank with Leg Lift

Weighted Hanging Leg Raise

Programs with these exercises

Beginner Home Ab Workout

15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.

Beginner · 3 times a week · Home Advanced Home Abs Circuit

A tough no-equipment ab circuit: jackknife sit-ups, mountain climbers, scissor kicks, oblique crunches and shoulder-tap planks, 3–4 rounds.

Intermediate · 3 times a week · Home Gym Ab Workout

Weighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.

Intermediate · 2 times a week · Gym 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym