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.
Torso Rotation
Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you....
Stomach Vacuum
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is ...
Standing Rope Crunch
Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the ro...
Standing Lateral Stretch
Take a slightly wider than hip distance stance with your knees slightly bent. Place your right hand on your right hip...
Standing Cable Wood Chop
Connect a standard handle to a tower, and move the cable to the highest pulley position. With your side to the cable,...
Standing Cable Lift
Connect a standard handle on a tower, and move the cable to the lowest pulley position. With your side to the cable, ...
Spider Crawl
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your ...
Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This w...
Smith Machine Hip Raise
Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of ...
Sledgehammer Swings
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it wit...
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.