In fact, many of them are the worst ab exercises you could be doing, and most of them do nothing to burn belly fat. (1)
What if I also told you that most “old school” ab exercises, like sit-ups, impose greater stress loads on your lumbar spine that can cause low back pain? (2)
Well, that’s the truth and that’s why today I’m going to share some fitness tips on how to train smarter with the 14 best ab exercises that strengthen and tone your core without the side effects of hip-flexion dominant exercises like sit-ups and crunches.
Standing Ab Exercises To Add To Your Next Workout
In this post, I’ll show you how these ab exercises work which muscles, and which ab exercises are most effective for getting a rock solid core.
For reference, this anatomical image shows you some of the ab muscles will be talking about. Note: it doesn’t show your deeper core muscles.
If you’ve asked that question then let me give you the straight-up, no BS answer about abdominal exercises: There are NO ab exercises that burn belly fat!
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And that’s because core strength exercises – like sit-ups – are small isolated movements that do nothing to elevate your metabolism (ie. generate heat) and thus do nothing to burn calories.
It focuses on stabilizing your core while you move an external weight. And that’s really the major role of your core – stability before movement.
With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
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With your feet positioned hip-width apart, glutes squeezed, and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
Press the cable away from your chest, fully extending both arms. You core should be tight and engaged. Hold this position for 2 seconds before returning to the starting position. Do 6 reps, then switch sides.
The plank has been around for a while now, yet most people still do it incorrectly. That said, it’s still one of the best ab exercises there is.
Standing Core Exercises
The key to this exercise is activating ALL of your muscles. Doing so, forms a body-wide brace across all of your joints, making your body more stable.
Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
Tighten and draw your abdominal muscles in (as if putting on a tight pair of pants), squeeze your glutes and legs, and hold for 30 seconds or more.
This Core Workout With Weights Improves Your Stability
The same rules apply as with the standard plank, but this simple modification makes this one of the very best ab exercises.
Full muscle activation is the key here and really focus on driving up the hips so that the side of your core closest to the floor is doing the work.
With your right forearm directly under your right shoulder and abdominals contracted, prop yourself up so that all of your bodyweight is supported by your right forearm and your body forms a diagonal line. Rest your left hand on your hip. Hold for required time, then switch sides.
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Well, remember that your core not only stabilizes your body against external forces, but it also integrates and transfers energy between your lower and upper body. This exercise a perfect example of that.
Stand tall and hold a lighter weight (to begin with) at your right shoulder. Take a large and controlled step backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
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As you lower toward the floor, press the weight above your head and hold for a second. Feel strong and connected from your wrist through your core and all the way down through your legs.
Return to standing by lowering the weight to your shoulder, pressing your right heel into the floor, and bringing your left leg forward to complete one rep. Alternate legs, and step back with right leg.
In addition to being one of the best ab exercises ever, it’s also one of my favorites because it involves all of your core muscles. Plus, if you do it properly you’ll be sure to impress a few onlookers (not that that really matters, but for some it does).
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To get the most benefit from this exercise, ensure your body is in a straight line from head to toes, your hips are square (parallel to the floor), and that your abs are tucked in and braced.
Another key point is to ensure that your shoulders are over top of your hands at all times so that your body does not rock back and forth, in which the benefit of this stability ball exercise is mostly lost.
If you have sensitive wrists, use a pair of dumbbells as your base for your hands and this will keep your wrists in a more neutral position and lessen their load.
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This is basically the first phase of the stability ball grasshopper movement from above and it looks a lot like a sprinter in the starting blocks – hence the name.
Like with the grasshopper, to get the most benefit from this exercise, ensure your body is in a straight line from head to toes, your hips are square (parallel to the floor), and that your abs are tucked in and braced. Your hips should not sink at all during the movement.
Start with your left foot on the ball and your right knee hovering off the floor and tucked into your chest. Now, draw the ball into your chest so that your left leg is bent and your right leg kicks back and is straight and strong.
Best Ab Exercises
Hold for a second and contract all of your muscles (especially those of the straight leg that is kicked back), then cycle back and repeat for 6 reps, then switch feet on the ball.
If you’re looking for stability ball ab exercises, the deadbug is a great one to do. But here I’ll show you how to do it with nothing more than your body.
What I love about this exercise is that, if you focus on pushing your hands and thighs into each other, it’s an amazing ab exercise that hits the same muscles as sit-ups but without the negative impact on your spine.
Abs Exercises To Tighten Stomach Muscles For A Strong Core
Lie flat on the floor on your back. Contract your abdominals and raise your legs off the floor at a 90-degree angle so your lower legs are parallel to the floor.
Raise your arms and push your hands into your thighs. Simultaneously lower your left leg and right arm until they are just off the floor and pause for a second before returning to start position. Repeat for the leg and arm on the other side. Perform 12 repetitions.
Not only is this one of the best ab exercises you can do, it’s also one of the best fat burning leg exercises for strengthening and toning your glutes – the “abs of your back” as I like to call them.
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If you want to strengthen your core, then you should also focus on strengthening the back side of your body to keep everything well balanced. Plus, your glutes play an important role in supporting your hips and spine.
Sit on the ground with your back against a bench (or ball), feet planted firmly in front of you and hip width apart.
Squeeze your glutes together and raise your hips off the floor so that your body forms a straight line from your shoulders to your knees (parallel to floor), and then slowly descend back to the ground. Repeat for required reps.
Minute Ab Exercise Sequence
This is a static (isometric) core training exercise that, once again, doesn’t look like much. Yet, when done correctly you’ll automatically know it’s one of the best ab exercises you could possibly be doing… you’ll feel it immediately!
This is an exercise I have all my athletes perform as it helps them better stabilize their pelvis and build greater abdominal endurance without hurting their backs.
In a push-up position, place your hands on a stability ball or fixed surface (chair, couch, etc…) as your base. Brace your abdominals, tuck your tailbone under to eliminate any low back curvature, and drive your knee into your chest.
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Hold for 2-3 seconds and squeeze your abs while the supporting straight leg is fully activated. Return the start and switch legs. Perform 12 reps.
This is one of the best ab exercises you can do almost anywhere with an ab wheel (more difficult) or a stability ball (easier).
The key to this exercise is ensuring your low back doesn’t droop. Instead, tilt your pelvis to eliminate any low back curvature. This will also fire up your abdominals more effectively.
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Start kneeling on the floor and hold the ab wheel with both hands (or place your forearms on a stability ball) in front of you. Slowly roll the ab roller (or ball) straight forward, stretching your body out as far as you can go.
Be sure to contract your core muscles and
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