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Ab Workout: The Best Abs Exercises
A good ab workout is short and hard.
An ab workout for the gym
Good to know
The best abs exercises
Two or three abs exercises, done with control and made harder over time, build a strong core and visible abs once your body fat is low enough. This page covers the abs exercises to build around, which ones train the lower abs and the obliques, a ready ab workout for the gym, a version for home and how often to train abs. Tap any exercise to see it from every angle.
Upper abs, lower abs and obliques
Your abs are mainly one long muscle, the rectus abdominis, the six pack. It runs from your ribs to your pelvis, so upper and lower abs always work together. Crunches lean a little toward the upper part, leg raises toward the lower part. The obliques sit on both sides of your waist and turn and bend your torso. Deep under them, the transverse abdominis braces your core, and planks train it well.
An ab workout for the gym
Start with the hanging leg raise while you are fresh, because it is the hardest move. Then do the cable crunch with a weight you can control for every rep. Finish with a plank. Stop each set with one or two good reps left. When you hit the top of the range on every set, add weight to the cable crunch or straighten your legs more on the leg raise.
Lower abs and obliques: what really works
You cannot train the lower abs on their own, but you can lean the work toward them. Leg raises and knee raises curl your pelvis up toward your ribs, and that is what the lower part of the six pack feels most. Do them slowly and stop the swing. For the obliques, side crunches, side planks and cable woodchops turn and bend your torso against resistance. A heavy squat or deadlift trains your core too, but it does not replace direct abs work.
Ab workout at home without equipment
You can train your abs well at home with only a mat. Crunches train the upper abs, lying leg raises train the lower abs, and side crunches and side planks train the obliques. Planks tie it together. Do the moves in a circuit and rest about a minute between rounds. Add a few reps or a few seconds each week, or hold a dumbbell on your chest for crunches.
- Crunches: 3 sets of 15 to 20
- Lying leg raises: 3 sets of 10 to 15
- Side crunches: 2 sets of 15 per side
- Plank: 3 holds of 30 to 60 seconds
How often to train abs, and why you do not see them yet
Training abs two or three times a week works well for most people. Aim for about 6 to 12 hard sets per week, at the end of a workout. Abs recover fast, but they still need rest days. Strong abs only show when your body fat is low enough. Crunches do not burn belly fat. Your diet and your total training do that, so log both and be patient.
How many times a week should I train abs?
Two or three times a week suits most people. Leave a rest day between hard abs sessions.
What is the best exercise for lower abs?
Hanging leg raises and hanging knee raises. Lift slowly, curl your pelvis up at the top and stop the swing.
Can I get a six pack with ab exercises alone?
No. Abs exercises make the muscles stronger and thicker, but they only show when your body fat is low enough. That comes from your diet and your total training.
Are planks better than crunches?
They train different things. Planks teach your core to brace and stay still, crunches train your abs to curl your spine. A good ab workout uses both.
How many sets for abs per week?
About 6 to 12 hard sets. Start at the low end and add sets once progress slows.
Build this workout in the app
Set up this ab workout in GymDroid and log your sets, reps and weight, so you know exactly what to add next time.
