50 Best Abs Exercises That Pack a Six-Pack Punch

1. Ab-Wheel Rollout

1. Ab Wheel RolloutHow to do it

1. Kneel on the ground and maintain an ab wheel beneath your shoulders.
2. Brace your abs and roll the wheel ahead till you’re feeling you’re about to lose rigidity in your core and your hips would possibly sag.
3. Roll your self again to start out.

Reps: Do as many reps as you’ll be able to with good kind.

Units: Finish the set whenever you assume you would possibly break kind.

2. Arms-Excessive Partial Situp

Tips on how to do it

1. Lie in your again, knees bent at 90 levels, and lift your arms straight overhead, holding them pointing up all through the train.
2. Sit up midway, then steadily return to the ground. That is one rep.

Reps: 12-15

Units: 3

Relaxation: 2-3 minutes between units

3. Barbell Rollout

Tips on how to do it

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1. Load the barbell with 10-pound plates and kneel on the ground behind it.
2. Your shoulders must be over the bar.
3. Brace your abs and roll the bar ahead, reaching in entrance of you till you’re feeling your hips are about to sag.
4. Roll your self again.

Reps: 8-10

Units: 3

Relaxation: 1 minute between units

Get the gear: Sunny Threaded Chrome Barbell; CAP Standard Barbell Grip Plate

4. Barbell Russian Twist

Tips on how to do it

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1. Grasp the barbell close to the very finish once more—this time with each arms.
2. Stand with ft at shoulder width.
3. Swing the bar to your left, pivoting your ft as wanted, then swing to your proper.

Get the gear: Sunny Threaded Chrome Barbell

5. Swiss Ball Crunch

Tips on how to do it

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1. Lie again on the Swiss ball with ft shoulder-width aside on the ground.
2. Your decrease again must be supported by the ball.
3. Place your arms behind your ears and tuck your chin.
4. Curl your physique up off the ball till you’re sitting up.

Get the gear: LuxFit Exercise Ball

6. Dip/Leg Increase Combo

Tips on how to do it

1. Droop your self over the parallel bars at a dip station.
2. Bend your knees barely and lift your legs in entrance of you till they’re parallel to the ground.
3. This may construct you a magazine-worthy six-pack.

7. Flutter Kick

Tips on how to do it

1. Lie in your again with legs straight and arms lengthen out at your sides.
2. Carry your heels about 6 inches off the ground and quickly kick your ft up and down in a fast, scissor-like movement.

8. Getups

Tips on how to do it

1. From a sitting place, increase your proper hand within the air and stand utilizing (at most) your left hand. If in case you have adequate core power, rise up with out the usage of your arms.
2. Do the prescribed variety of reps on one aspect and swap sides.
3. Work to the purpose the place you rise up with out the usage of your arms.

9. Horizontal Cable Woodchop

Tips on how to do it

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1. Set an adjustable cable pulley to shoulder degree (or connect a band to a sturdy object) and grasp the deal with with each arms.
2. Stand with ft shoulder width aside, perpendicular to the anchor level, and arms prolonged, far sufficient away from the machine so there’s rigidity on the cable.
3. Twist away from the machine as when you had been chopping right into a tree.
4. Hold your ft stationary.

Get the gear: Body-Solid Adjustable Nylon Stirrup Handle; Marcy Olympic Multi-purpose Strength Training Cage

10. Leg Increase

Tips on how to do it

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1. Lie on the ground and maintain onto a bench or the legs of a heavy chair for help.
2. Hold your legs straight and lift them up till they’re vertical.
3. Decrease again down, however cease simply wanting the ground to maintain rigidity in your abs earlier than the subsequent rep.

Get the gear: Marcy Flat Utility Weight Bench

11. Drugs Ball Russian Twist

Tips on how to do it

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1. Sit on the ground within the high place of a situp and, holding a medicine ball with each arms, lengthen your arms in entrance of you.
2. Explosively twist your physique to 1 aspect after which twist again.
3. Alternate sides.

Related: How To Do A Russian Twist

Get the gear: AmazonBasics Medicine Ball

12. Drugs Ball Mountain Climber

Tips on how to do it

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1. Maintain the med ball with each arms and get into pushup place on the ground.
2. Drive one knee as much as your chest, then rapidly drive it again when you increase the alternative knee.

Get the gear: AmazonBasics Medicine Ball

13. Pike to Superman

Tips on how to do it

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1. Get into pushup place along with your toes on the stability ball.
2. Bend your hips and roll the ball towards you so your torso turns into vertical.
3. Roll again so your physique is straight once more and lengthen your backbone, then roll the ball up your legs so your physique types a straight line with arms prolonged overhead however arms nonetheless on the ground. You need to seem like Superman flying downward. That’s one rep.
4. Pull along with your lats to return to the pushup place and start the subsequent rep.

Listed below are much more ab moves that use a stability ball.

Get the gear: URBNfit Exercise Ball

14. Plank

Tips on how to do it

1. Get into pushup place and bend your elbows to decrease your forearms to the ground.
2. Maintain the place with abs braced.

15. Pullup to Knee Increase

Tips on how to do it

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1. Cling from a pull-up bar with arms exterior shoulder width and palms going through away from you.
2. Pull your self up till your chin is over the bar after which increase your knees to your chest within the high place.

Get the gear: Iron Gym Total Upper Body Workout Bar

16. Pushup Rocket

Tips on how to do it

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1. Get into pushup place along with your ft within the cradles of a suspension trainer.
2. Carry out explosive push-ups in order that your arms depart the ground and you may clap in midair. 

Get the gear: TRX Suspension Trainer Kit

17. Resisted Reverse Crunch

Tips on how to do it

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1. Lie in your again on the ground and wrap the resistance band across the arches of your ft.
2. Cross the ends of the band over one another to make an “X” and grasp the ends with reverse arms.
3. Bend your hips and knees in order that your knees are close to your chest after which crunch your torso off the ground.
4. Prolong your legs when you increase your arms overhead—preserve your shoulder blades off the ground. That’s one rep.

Get the gear: Fit Simplify Resistance Loop Exercise Bands

18. Swiss Ball Rollout

Tips on how to do it

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1. Relaxation your forearms on the Swiss ball and lengthen your legs behind you.
2. Brace your abs and roll the ball ahead as you lengthen your arms and hips.
3. Whenever you really feel you’re about to lose rigidity in your abs, roll your self again.

Get the gear: LuxFit Exercise Ball

19. Medicinal Ball Seated Knee Tuck

Tips on how to do it

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1. Sit on a bench and squeeze the medicine ball between your ft.
2. Prolong and elevate your legs out in entrance of you and lengthen your torso in order that your physique types a straight line.
3. Maintain on to the bench for help.
4. Crunch your torso ahead and convey your knees to your chest.

Get the gear: AmazonBasics Medicine Ball; Marcy Flat Utility Weight Bench

20. Aspect Plank

Tips on how to do it

1. Lie in your left aspect resting your left forearm on the ground for help.
2. Increase your hips up so your physique types a straight line and brace your abs—your weight must be in your left forearm and the sting of your left foot.
3. Maintain the place with abs braced.

21. Sprinter

Tips on how to do it

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1. Place your ft within the foot cradles of the suspension trainer and get into pushup place along with your arms on the ground.
2. Drive one knee to your chest whereas the opposite leg stays prolonged.
3. Now drive the alternative leg to your chest when you lengthen the opposite again.
4. Proceed so it appears such as you’re working in place.

Get the gear: TRX Suspension Trainer Kit

22. Situp and throw

Tips on how to do it

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1. Maintain a medicine ball with each arms in entrance of your chest and sit on the ground.
2. Anchor your ft underneath one thing sturdy for help, and lie again on the ground just a few ft away from a brick or concrete wall.
3. Explosively sit up and throw the ball into the wall after which catch it on the rebound.
4. If in case you have a associate, you’ll be able to throw the ball to him/her as a substitute.

Get the gear: AmazonBasics Medicine Ball

23. Star Plank

Tips on how to do it

1. Get into pushup place.
2. Transfer your arms and ft aside as extensive as potential—your physique will make a star form.
3. Maintain the place along with your torso straight and abs braced for 30 seconds.

24. Straight-Leg Barbell Situp

Tips on how to do it

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1. Lie on the ground holding an empty or frivolously loaded barbell over your chest as within the high of a bench press.
2. Your legs must be prolonged on the ground in entrance of you.
3. Carry out a sit-up, elevating your torso till it’s vertical.
4. Hold the bar over your head, so it drifts again to an overhead press place on the high of the sit-up.

Get the gear: Sunny Threaded Chrome Barbell

25. Suitcase Deadlift

Tips on how to do it

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1. Load the barbell on the ground and stand to the left of it with ft hip-width aside.
2. Bend your hips again and decrease your physique till you’ll be able to grasp the barbell in its middle along with your proper hand.
3. Brace your core and, holding your decrease again in its pure arch, push by your heels to face up and lock out your hips.
4. Squeeze the bar onerous to maintain it from teetering.
5. Give attention to holding your backbone straight all the set—don’t bend laterally towards the barbell.

Get the gear: Sunny Threaded Chrome Barbell

26. Swiss Ball Plank Circle

Tips on how to do it

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1. Place a Swiss ball on the ground and get into pushup place along with your arms on it.
2. Now decrease your forearms to relaxation on the ball, holding your total physique in a straight line with abs braced.
3. Use your elbows to roll the ball in a round movement, clockwise after which counterclockwise, as when you had been stirring a pot.

Get the gear: URBNfit Exercise Ball

27. Swiss Ball V-Up and Go

Tips on how to do it

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1. Lie in your again on the ground and maintain the Swiss ball between your ankles.
2. Prolong your arms behind your head.
3. Sit up whereas elevating your legs concurrently and cross the ball out of your legs to your arms.
4. Return all the way down to the ground and repeat, passing the ball out of your arms to your legs. Every cross is one rep.

Get the gear: URBNfit Exercise Ball

28. Drugs Ball V-Up

Tips on how to do it

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1. Lie in your again on the ground holding the medicine ball with each arms behind your head.
2. Prolong your legs.
3. Brace your abs and sit all the way in which up.
4. Increase your legs concurrently and attain on your toes with the ball.
5. Your physique ought to kind a V form on the high.

Get the gear: AmazonBasics Medicine Ball

29. Seated Sprinter

Tips on how to do it

1. Sit, legs prolonged, heels frivolously touching flooring.
2. Retaining your torso tall and shoulders again, lean again till core engages, ensuring your decrease again doesn’t hunch.
3. Bend elbows at 90 levels, and raise left knee towards ceiling, permitting left hand to come back up and proper hand to return, like a runner, to start out.
4. Swap arm and leg positions backwards and forwards repeatedly and quick, as if sprinting.
5. Carry out 40-sec. reps.

30. Half Kneeling Chop

Tips on how to do it

1. Get into the underside of a lunge place along with your left leg ahead and attain up over your left shoulder to understand the resistance band.
2. Pull it diagonally downward throughout your physique to the skin of your proper hip.

31. Boat Pose

Tips on how to do it

1. From a sitting place, lengthen your arms out, palms going through one another.
2. Prolong and raise each legs.
3. If holding your legs straight is simply too powerful at first, bend on the knees, with the insides of your ft touching to do half boat.
4. Hold your arms prolonged on both aspect of your legs.
5. Use your abs to maintain your again straight.
6. Keep on this place for 5 deep breaths, roughly 10 seconds.

32. Indirect Mountain Climbers

Tips on how to do it

1. Begin in pushup place, with the balls of your ft on the bottom.
2. Alternate driving your knees towards the alternative arm, twisting your physique to that aspect, for 30 seconds.
3. Hold your hips down for all the movement.

33. Hanging Windshield Wiper

Tips on how to do it

1. Whereas hanging from a bar, pull your toes towards the bar.
2. Retaining management along with your obliques and toes collectively, rotate your legs aspect to aspect.
3. If that is too difficult at first, you are able to do a dangling leg raise.

34. Banded Reverse Crunch

Tips on how to do it

1. Connect a light-weight resistance band to a pole at shin peak.
2. Sit on the ground going through the anchor, knees bent, the free finish of the band throughout thighs.
3. Scooch again till the band is taut, then lie again and grasp a heavy kettlebell behind your head to anchor the higher physique.
4. Draw stomach in, raise decrease again off the ground, and roll hips and knees towards shoulders, then reverse.

35. Waiter’s Stroll

Tips on how to do it

1. Seize a dumbbell or kettlebell in a single hand and maintain it both overhead or along with your elbow bent so it is close to your face.
2. Hold your shoulder blades pulled again and down and hearth your glutes as you stroll.
3. Hold your wrists straight, as when you had been ready tables and holding a tray.
4. Stroll 10 yards out and 10 yards again.
5. Swap arms and repeat.

36. T Pushup

Tips on how to do it

1. Begin in pushup place, arms straight, with arms on mild dumbbells (or begin with out weights, as proven).
2. Decrease your self and as you push again up, raise your left arm and rotate to the left till your left arm is straight up and your proper aspect faces the ground.
3. Your physique ought to seem like a “T” on its aspect.
4. Return to beginning place and repeat on the opposite aspect.

37. Fowl Canine Crunch

Tips on how to do it

1. Kneel on all fours.
2. Attain one arm so far as potential ahead and the alternative foot so far as potential behind.
3. Deliver your elbow and knee collectively to crunch, drawing within the abs.

38. One-Arm Farmer’s Carry

Tips on how to do it

1. Carrying only one dumbbell forces the abs to work additional time to maintain you stabilized.
2. Whereas carrying a dumbbell in a single hand, stroll 10 yards out and 10 yards again. Don’t hunch over.
3. Hold your shoulder blades pulled down and again, and hearth your glutes as you stroll.
4. Swap arms and repeat.

39. Burpee

Tips on how to do it

1. This can be a full-body transfer that’s an underrated abs train.
2. From a standing place, squat, place your arms on the bottom, and “soar” your ft out right into a pushup place.
3. Carry out a pushup, then soar your ft to your arms.
4. Explosively soar as excessive as you’ll be able to, throwing your arms over your head.

40. Swiss Ball Plate Crunch

Tips on how to do it

1. Lie supine on a Swiss ball along with your torso arched over the ball.
2. Contact your shoulders, again, and glutes to the ball so your abs are stretched.
3. Maintain a weight plate over your head.
4. Roll your hips and chest up, crunching from the highest of your torso.
5. Decrease your hips and chest to the beginning place.

41. Drugs Ball Rotational Throw

Tips on how to do it

1. Stand going through a wall with ft shoulder-width aside, holding a medication ball in each arms.
2. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip.
3. Flip your hip again to the wall and rotate the remainder of your physique, throwing the ball to the wall.
4. Swap sides.

42. Drugs Ball Slam

Tips on how to do it

1. With knees barely bent, increase the medication ball with two arms overhead with arms prolonged.
2. Rise on the balls of your ft and bend on the waist to slam the ball to the bottom.

43. Corkscrew

Tips on how to do it

1. Lie in your again, arms alongside sides, legs straight at a 45-degree angle to flooring to start out.
2. Inhale, carry legs towards torso and roll backbone off mat right into a hover place—hips are off the bottom and tipped again, ft are overhead.
3. Exhale, press by arms and tilt legs to left as you roll down the backbone by the middle at a 45-degree angle.
4. Tilt legs to proper and roll again as much as hover to finish a circle.

44. Cable Crunch

Tips on how to do it

1. Connect a rope to a excessive pulley.
2. Kneel in entrance of it, grabbing the rope handles on both aspect of your neck.
3. Contract your abs to carry your elbows to your thighs.
4. Pause briefly and return to beginning place.

45. Aspect Plank Row

Tips on how to do it

1. Begin in a proper forearm-down aspect plank, ft stacked, left hand holding a resistance band anchored in entrance of physique.
2. Pull left elbow again, then launch for one rep.
3. Do all reps on the left aspect, then swap sides.

46. Single-leg Indirect Dip

Tips on how to do it

1. Stand on left leg with proper leg bent at 90 levels, foot flexed, holding a heavy dumb­bell in left hand.
2. Don’t rush: Hold obliques and glutes engaged as you dip towards the left.

47. Plyo Plank Shuffle

Tips on how to do it

1. Begin in a excessive plank, arms underneath shoulders, toes on a BOSU.
2. Retaining your higher physique nonetheless, and legs and arms straight, step left foot to the aspect, a foot away from the BOSU, then return foot to the ball.
3. Repeat on the correct aspect for 1 rep.
4. For a problem, transfer legs in unison.
5. Begin with the left leg a foot away from the BOSU, then interact hips and push off with each ft, so the left foot lands on the ball and proper foot on the ground.
6. Proceed alternating sides.
7. Carry out 40-sec. reps.

48. Entrance Squat

Tips on how to do it

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1. Set a barbell on a power rack at about shoulder peak (when you don’t have a rack, clear it to your shoulders).
2. Grasp the bar with arms at shoulder width and lift your elbows till your higher arms are parallel to the ground.
3. Take the bar out of the rack and let it relaxation in your fingertips—so long as your elbows keep up, you’ll be capable of steadiness the bar.
4. Step again and set your ft at shoulder width with toes turned out barely.
5. Squat as little as you’ll be able to with out shedding the arch in your decrease again.

Get the gear: Sunny Threaded Chrome Barbell;Fitness Reality Power Cage

49. Weighted Situp

Tips on how to do it

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1. Lie on the ground holding a weight plate at your chest.
2. Bend your knees 90 levels with ft on the ground.
3. Tuck your chin to your chest and sit up all the way in which.

Get the gear: CAP Standard Barbell Grip Plate

50. Kettlebell Plank Sweeps

Tips on how to do it

1. Maintain a excessive plank with a kettlebell simply exterior your left hand.
2. Attain underneath your torso to seize the kettlebell along with your proper hand and “sweep” or drag the KB backwards and forwards with a full vary of movement.
3. Hold your core tight, glutes engaged, and hips degree.
4. Your obliques ought to energy this train.
5. Carry out 60-sec. reps.