There’s one thing at the center of many biggie fitness goals. If you want to squat heavy weights, improve your balance, hike up the stairs (or a mountain) with ease, run fast or long distances, and more, a strong core is key.
Your abdominal muscles play a major role in your ability to hit these and are so much more than a “six-pack.” (Seriously.) One surefire way to achieve that super strong core: abs exercises. That’s why Women’s Health rounded up the best-of-the-best abs movements just for you. (BTW here’s how to get visible abs if that’s a goal for ya.)
Before you can work your middle muscles with the best abs exercises of all time, you need to know a bit more about your core. You’ve probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), but there’s also the transverse abdominis (deep abs muscles that wrap around your stomach) and obliques (otherwise known as your side abs, which help you rotate). A successful ab workout incorporates movements that use *all* of these major muscles—preferably at the same time, says Tatiana Firpo, CPT (because efficiency!).
As you approach this workout from Firpo, focus on pulling your navel in toward your spine to keep your abs muscles engaged. If you’re doing a movement on your back, make sure to press your lower back into the floor so your abs do the work—not your spine. The 20 moves below are some of the best abs exercises you can do. No matter how you mix and match them, you’ll get an abs workout that’ll strengthen your core in no time.
Instructions: Choose three exercises from the list below. Perform each for 30 to 60 seconds, then immediately continue to your next move. Once you’ve completed all three, rest for 15 to 30 seconds, then repeat for 3 to 5 total rounds.
1. Glute Bridge March
How to:
- Lie on your back with your legs bent, heels under your knees, and feet flat on the floor.
- Extend your arms over your chest, palms facing.
- Raise your hips so your body forms a straight line from your shoulders to your knees.
- Brace your abs and lift your right knee over your hip, maintaining a 90-degree angle of that leg.
- Hold for a moment, then lower your right foot.
- Repeat with the left. That’s one rep.
- Continue alternating.
Good for: rectus abdominis, transverse abs
Why it rocks: Not only does this exercise fire up two sections of your abs, but it works your glutes, too, which will help with your overall stability.
2. Mountain Climbers
How to:
- Start in a plank position.
- Drive right knee toward the chest.
- Return to a plank.
- Quickly repeat with the left knee. That’s one rep.
- Continue alternating.
Good for: rectus abdominis
3. Plank With Knee Tap
How to:
- Get into a plank position, with your elbows stacked under your shoulders.
- Slowly and with control, lower both knees until they kiss the ground.
- Return to a plank position. That’s one rep.
Good for: rectus abdominis
Why it rocks: This slow movement helps you engage your core while also easing the strain on your neck by allowing your knees to periodically touch the ground.
4. Shoulder Tap And Jack
How to:
- Get into a plank position, with your hands stacked directly under your shoulders.
- To keep your core engaged, tap your right shoulder with your left hand as you jump your feet outward. Return to start.
- Repeat on the opposite side. That’s one rep.
Good for: obliques, transverse abs, rectus abdominis
Why it rocks: Not only does this work all aspects of your core, but the move also allows you to get your heart rate up for a boost of cardio.
5. Leg Lower
How to:
- Start lying on your back with arms on the mat and hands under your butt, palms down, legs raised at a 90-degree angle from the floor, and feet flexed.
- Slowly lower one leg as far down as possible without the back lifting off the ground.
- Return to start.
- Repeat with the other leg. That’s one rep.
Good for: transverse abs, rectus abdominis
Why it rocks: You’re able to fully engage your abs by moving slowly downward without the injury risk associated with faster movements.
6. Deadbug
How to:
- Start lying on your back with arms extended toward the ceiling in line with shoulders and legs bent to 90 degrees (knees above hips).
- Keep your low back pressed into the floor, engage your abs, and slowly extend and lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches the floor overhead at the same time.
- Pause, then return to the start and repeat on the opposite side. That’s one rep.
- Continue alternating.
Good for: rectus abdominis, obliques, transverse abs
Why it rocks: This slow-and-controlled move strengthens and stabilizes (good for posture and easing low-back pain) without the threat of neck strain.
7. V-Up
How to:
- Start lying on your back with legs extended and arms by sides, both on the mat.
- In one movement, lift the upper body, arms, and legs, coming to balance on the tailbone, forming a “V” shape with the body.
- Lower back down. That’s one rep.
Good for: rectus abdominis
Why it rocks: Because it involves lifting your arms and legs, this difficult move gets your heart rate up while pushing your core strength to its limit.
8. Side Plank
How to:
- Start lying on the side with your right forearm flat on the floor, your elbow under your shoulder, and both legs extended. The body should form a straight line from head to feet, which is either stacked or staggered.
- Engage your core and lift your hips up.
- Hold for 30 seconds before repeating on the other side.
Good for: obliques, transverse abs, rectus abdominis
Why it rocks: By working your core, hips, and shoulders one side at a time, side planks help you avoid strength imbalances.
10. Hollow Body Hold
How to:
- Sit on a mat with legs bent. (For an extra challenge, place a yoga block between knees.)
- Squeeze legs together and engage abs to lift bent legs so calves are parallel to the floor.
- Lift head, neck, and shoulders to the floor.
- Pause and hold for 30 seconds or as long as possible with good form.
Good for: rectus abdominis, transverse abs, obliques
Why it rocks: This advanced move is a true test of core strength. You can up the challenge even more by adding ankle weights.
Source-WomensHealth
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