50 Best Abs Exercises That Pack a Six-Pack Punch

1. Ab-Wheel Rollout

How 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 pressure in your core and your hips may sag.
3. Roll your self again to start.

Reps: Do as many reps as you possibly can with good kind.

Sets: End the set if you suppose you may break kind.

2. Arms-High Partial Situp

How to do it

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

Reps: 12-15

Sets: 3

Rest: 2-3 minutes between sets

3. Barbell Rollout

How to do it

View the unique article to see embedded media.

View the unique article to see embedded media.

1. Load the barbell with 10-pound plates and kneel on the ground behind it.
2. Your shoulders ought to 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

Sets: 3

Rest: 1 minute between sets

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

4. Barbell Russian Twist

How to do it

View the unique article to see embedded media.

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

Get the gear: Sunny Threaded Chrome Barbell

5. Swiss Ball Crunch

How to do it

View the unique article to see embedded media.

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

Get the gear: LuxFit Exercise Ball

6. Dip/Leg Raise Combo

How to do it

1. Suspend 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 will construct you a magazine-worthy six-pack.

7. Flutter Kick

How to do it

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

8. Getups

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 you’ve gotten ample core strength, stand up with out using your arms.
2. Do the prescribed variety of reps on one facet and swap sides.
3. Work to the purpose the place you stand up with out using your arms.

9. Horizontal Cable Woodchop

How to do it

View the unique article to see embedded media.

1. Set an adjustable cable pulley to shoulder stage (or connect a band to a sturdy object) and grasp the deal with with each palms.
2. Stand with toes shoulder width aside, perpendicular to the anchor level, and arms prolonged, far sufficient away from the machine so there’s pressure on the cable.
3. Twist away from the machine as if you happen to have been chopping into a tree.
4. Keep your toes stationary.

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

10. Leg Raise

How to do it

View the unique article to see embedded media.

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

Get the gear: Marcy Flat Utility Weight Bench

11. Medicine Ball Russian Twist

How to do it

View the unique article to see embedded media.

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

Related: How To Do A Russian Twist

Get the gear: AmazonBasics Medicine Ball

12. Medicine Ball Mountain Climber

How to do it

View the unique article to see embedded media.

1. Hold the med ball with each palms and get into pushup place on the ground.
2. Drive one knee as much as your chest, then shortly drive it again when you increase the other knee.

Get the gear: AmazonBasics Medicine Ball

13. Pike to Superman

How to do it

View the unique article to see embedded media.

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 body is straight once more and lengthen your backbone, then roll the ball up your legs so your body kinds a straight line with arms prolonged overhead however palms nonetheless on the ground. You ought to appear to be Superman flying downward. That’s one rep.
4. Pull along with your lats to return to the pushup place and start the subsequent rep.

Here are much more ab strikes that use a stability ball.

Get the gear: URBNfit Exercise Ball

14. Plank

How to do it

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

15. Pullup to Knee Raise

How to do it

View the unique article to see embedded media.

1. Hang from a pull-up bar with palms exterior shoulder width and palms dealing with 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

How to do it

View the unique article to see embedded media.

1. Get into pushup place along with your toes within the cradles of a suspension trainer.
2. Perform explosive push-ups in order that your palms depart the ground and you’ll clap in midair. 

Get the gear: TRX Suspension Trainer Kit

17. Resisted Reverse Crunch

How to do it

View the unique article to see embedded media.

1. Lie in your again on the ground and wrap the resistance band across the arches of your toes.
2. Cross the ends of the band over one another to make an “X” and grasp the ends with reverse palms.
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. Extend your legs when you increase your arms overhead—maintain your shoulder blades off the ground. That’s one rep.

Get the gear: Fit Simplify Resistance Loop Exercise Bands

18. Swiss Ball Rollout

How to do it

View the unique article to see embedded media.

1. Rest 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. When you’re feeling you’re about to lose pressure in your abs, roll your self again.

Get the gear: LuxFit Exercise Ball

19. Medicinal Ball Seated Knee Tuck

How to do it

View the unique article to see embedded media.

1. Sit on a bench and squeeze the medicine ball between your toes.
2. Extend and elevate your legs out in entrance of you and lengthen your torso in order that your body kinds a straight line.
3. Hold on to the (*50*) for assist.
4. Crunch your torso ahead and produce your knees to your chest.

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

20. Side Plank

How to do it

1. Lie in your left facet resting your left forearm on the ground for assist.
2. Raise your hips up so your body kinds a straight line and brace your abs—your weight ought to be in your left forearm and the sting of your left foot.
3. Hold the place with abs braced.

21. Sprinter

How to do it

View the unique article to see embedded media.

1. Place your toes within the foot cradles of the suspension trainer and get into pushup place along with your palms on the ground.
2. Drive one knee to your chest whereas the opposite leg stays prolonged.
3. Now drive the other leg to your chest when you lengthen the opposite again.
4. Continue so it seems to be such as you’re running in place.

Get the gear: TRX Suspension Trainer Kit

22. Situp and throw

How to do it

View the unique article to see embedded media.

1. Hold a medicine ball with each palms in entrance of your chest and sit on the ground.
2. Anchor your toes underneath one thing sturdy for assist, and lie again on the ground a few toes 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 you’ve gotten a companion, you possibly can throw the ball to him/her as a substitute.

Get the gear: AmazonBasics Medicine Ball

23. Star Plank

How to do it

1. Get into pushup place.
2. Move your arms and toes aside as extensive as doable—your body will make a star form.
3. Hold the place along with your torso straight and abs braced for 30 seconds.

24. Straight-Leg Barbell Situp

How to do it

View the unique article to see embedded media.

1. Lie on the ground holding an empty or calmly loaded barbell over your chest as within the high of a bench press.
2. Your legs ought to be prolonged on the ground in entrance of you.
3. Perform a sit-up, elevating your torso till it’s vertical.
4. Keep 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

How to do it

View the unique article to see embedded media.

1. Load the barbell on the ground and stand to the left of it with toes hip-width aside.
2. Bend your hips again and decrease your body till you possibly can grasp the barbell in its middle along with your proper hand.
3. Brace your core and, conserving your decrease again in its pure arch, push by means of your heels to face up and lock out your hips.
4. Squeeze the bar arduous to maintain it from teetering.
5. Focus on conserving your backbone straight the complete set—don’t bend laterally towards the barbell.

Get the gear: Sunny Threaded Chrome Barbell

26. Swiss Ball Plank Circle

How to do it

View the unique article to see embedded media.

1. Place a Swiss ball on the ground and get into pushup place along with your palms on it.
2. Now decrease your forearms to relaxation on the ball, conserving your complete body in a straight line with abs braced.
3. Use your elbows to roll the ball in a round movement, clockwise after which counterclockwise, as if you happen to have been stirring a pot.

Get the gear: URBNfit Exercise Ball

27. Swiss Ball V-Up and Pass

How to do it

View the unique article to see embedded media.

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

Get the gear: URBNfit Exercise Ball

28. Medicine Ball V-Up

How to do it

View the unique article to see embedded media.

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

Get the gear: AmazonBasics Medicine Ball

29. Seated Sprinter

How to do it

1. Sit, legs prolonged, heels calmly touching ground.
2. Keeping your torso tall and shoulders again, lean again till core engages, ensuring your decrease again doesn’t droop.
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.
4. Switch arm and leg positions forwards and backwards repeatedly and quick, as if sprinting.
5. Perform 40-sec. reps.

30. Half Kneeling Chop

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 body to the surface of your proper hip.

31. Boat Pose

How to do it

1. From a sitting place, lengthen your arms out, palms dealing with one another.
2. Extend and raise each legs.
3. If conserving your legs straight is simply too robust at first, bend on the knees, with the insides of your toes touching to do half boat.
4. Keep your arms prolonged on both facet of your legs.
5. Use your abs to maintain your again straight.
6. Stay on this place for 5 deep breaths, roughly 10 seconds.

32. Oblique Mountain Climbers

How to do it

1. Start in pushup place, with the balls of your toes on the bottom.
2. Alternate driving your knees towards the other arm, twisting your body to that facet, for 30 seconds.
3. Keep your hips down for the complete movement.

33. Hanging Windshield Wiper

How to do it

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

34. Banded Reverse Crunch

How to do it

1. Attach a mild resistance band to a pole at shin peak.
2. Sit on the ground dealing with 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 body.
4. Draw stomach in, raise decrease again off the ground, and roll hips and knees towards shoulders, then reverse.

35. Waiter’s Walk

How to do it

1. Grab 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. Keep your shoulder blades pulled again and down and hearth your glutes as you stroll.
3. Keep your wrists straight, as if you happen to have been ready tables and holding a tray.
4. Walk 10 yards out and 10 yards again.
5. Switch palms and repeat.

36. T Pushup

How to do it

1. Start in pushup place, arms straight, with palms on mild dumbbells (or start with out weights, as proven).
2. Lower 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 facet faces the ground.
3. Your body ought to appear to be a “T” on its facet.
4. Return to beginning place and repeat on the opposite facet.

37. Bird Dog Crunch

How to do it

1. Kneel on all fours.
2. Reach one arm so far as doable ahead and the other foot so far as doable behind.
3. Bring your elbow and knee collectively to crunch, drawing within the abs.

38. One-Arm Farmer’s Carry

How to do it

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

39. Burpee

How to do it

1. This is a full-body transfer that’s an underrated abs exercise.
2. From a standing place, squat, place your palms on the bottom, and “jump” your toes out into a pushup place.
3. Perform a pushup, then leap your toes to your palms.
4. Explosively leap as high as you possibly can, throwing your palms over your head.

40. Swiss Ball Plate Crunch

How to do it

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

41. Medicine Ball Rotational Throw

How to do it

1. Stand dealing with a wall with toes shoulder-width aside, holding a drugs ball in each palms.
2. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip.
3. Turn your hip again to the wall and rotate the remainder of your body, throwing the ball to the wall.
4. Switch sides.

42. Medicine Ball Slam

How to do it

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

43. Corkscrew

How to do it

1. Lie in your again, arms alongside sides, legs straight at a 45-degree angle to ground to start.
2. Inhale, carry legs towards torso and roll backbone off mat into a hover place—hips are off the bottom and tipped again, toes are overhead.
3. Exhale, press by means of palms and tilt legs to left as you roll down the backbone by means of 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

How to do it

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

45. Side Plank Row

How to do it

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

46. Single-leg Oblique Dip

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: Keep obliques and glutes engaged as you dip towards the left.

47. Plyo Plank Shuffle

How to do it

1. Start in a high plank, palms underneath shoulders, toes on a BOSU.
2. Keeping your higher body nonetheless, and legs and arms straight, step left foot to the facet, a foot away from the BOSU, then return foot to the ball.
3. Repeat on the best facet for 1 rep.
4. For a problem, transfer legs in unison.
5. Start with the left leg a foot away from the BOSU, then have interaction hips and push off with each toes, so the left foot lands on the ball and proper foot on the ground.
6. Continue alternating sides.
7. Perform 40-sec. reps.

48. Front Squat

How to do it

View the unique article to see embedded media.

1. Set a barbell on a power rack at about shoulder peak (if you happen to don’t have a rack, clear it to your shoulders).
2. Grasp the bar with palms 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 to stability the bar.
4. Step again and set your toes at shoulder width with toes turned out barely.
5. Squat as little as you possibly can with out dropping the arch in your decrease again.

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

49. Weighted Situp

How to do it

View the unique article to see embedded media.

1. Lie on the ground holding a weight plate at your chest.
2. Bend your knees 90 levels with toes 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

How to do it

1. Hold a high plank with a kettlebell simply exterior your left hand.
2. Reach underneath your torso to seize the kettlebell along with your proper hand and “sweep” or drag the KB forwards and backwards with a full vary of movement.
3. Keep your core tight, glutes engaged, and hips stage.
4. Your obliques ought to energy this exercise.
5. Perform 60-sec. reps.