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.
Reverse Crunch
Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Y...
Press Sit-Up
To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the exte...
Plate Twist
Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by...
Plank
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and...
Pallof Press With Rotation
Connect a standard handle to a tower, and position the cable to shoulder height. With your side to the cable, grab th...
Otis-Up
Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. T...
Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you ...
Pallof Press
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley wil...
One-Arm Medicine Ball Slam
Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as...
One-Arm High-Pulley Cable Side Bends
Connect a standard handle to a tower. Move cable to highest pulley position. Stand with side to cable. With one hand,...
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.