Abdominals Exercises
Abdominals exercises help you build a stronger core for better posture, stability, and full-body performance. On this page, you’ll find a complete list of abdominals exercises—from beginner-friendly movements to more advanced core training. Use these exercises to improve endurance, control, and balanced strength.
Wind Sprints
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting posi...
Weighted Sit-Ups - With Bands
Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the de...
Weighted Crunches
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree ang...
Weighted Ball Side Bend
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against th...
Tuck Crunch
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lyin...
Supine One-Arm Overhead Throw
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your...
Supine Two-Arm Overhead Throw
Lay on the ground on your back with your knees bent. Hold the ball with both hands, extending the arms fully behind y...
Suspended Fallout
Adjust the straps so the handles are at an appropriate height, below waist level. Begin standing and grasping the han...
Suspended Reverse Crunch
Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushu...
Toe Touchers
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lyin...
Why Abdominals Exercises Matter
Abdominals exercises are essential for building a strong, stable core that supports posture, movement control, and long-term back health. Your abdominals help stabilize the spine and transfer force between the upper and lower body, which is important for everyday activities and almost every strength-training movement. A well-trained core can improve balance, reduce unnecessary strain on the lower back, and help you move more efficiently in both workouts and daily life.
While many people train abs for definition, the bigger benefit is function: stronger abdominals can support better technique in squats, deadlifts, overhead presses, rows, and athletic movements that require bracing and trunk control. That is why consistent core training belongs in any balanced program.
How to Train Abdominals Effectively
The best results come from combining different types of abdominals exercises. Some movements focus on controlled spinal flexion, while others build stability by resisting unwanted motion (anti-extension, anti-rotation, and anti-lateral flexion). Training a variety of patterns helps create a stronger, more complete core.
- Use strict form: move slowly, avoid momentum, and keep tension on the abs instead of the hip flexors.
- Brace and breathe: maintain core pressure while breathing under control—don’t hold your breath for every rep.
- Progress gradually: add reps, increase time under tension, slow the tempo, or add resistance as you get stronger.
- Train 2–4 times per week: moderate volume with consistency usually works better than occasional high-volume ab days.
To keep ab training joint-friendly, avoid pulling on the neck during crunch-style movements and focus on controlled contractions. If you feel the work mostly in your hips or lower back, reduce the range of motion and tighten your bracing technique.
Building a Balanced Core Program
For best overall results, pair abdominals exercises with balanced full-body training and include movements that support the lower back and hips. A strong core is not only about the front of the torso—it’s about stability and coordination across the entire trunk. Use the exercise list above to find options that match your fitness level, available equipment, and training goal (strength, endurance, or definition).
With consistent practice and good technique, abdominals training can improve performance, reduce injury risk, and build a more stable foundation for everything you do in the gym.