Who doesn’t want washboard abs? But how many of you have been stifled — even though you have been doing 1,000 crunches a day? The six pack is the hard to achieve gold medal of dedicated everyday gym rats.
We’ve gathered experts from around the country to share their tips on achieving great abs. Some of these are beginner level, some moderate, and some advanced. It’s better to learn the proper form and do less than it is to do seven dozen of these with terrible form.
Many of these workouts may not be what you expected, so buckle in and get ready to track these workouts on the Exercise.com app once you hit the gym.
“The best tip for any abdominal exercise is to actually engage the abdominals! Recognize that you don’t have one “ab muscle.” Learning to engage the different layers simultaneously will mold your muscles to deeply support your spine first, move your torso, and look better.
To work your abdominal muscles in harmony, engage the following [three] layers cumulatively:
You can apply this firing pattern order into ANY abdominal centric exercise. Sometimes the best way to discover finding this patterning is to work against gravity. Such as in a plank or quadriped position.”
One of my favorite abs exercise is called V-ups! Start from a laying down position with hands above the head and legs straight out. Then bring both arms and legs together creating a V shape. (The torso must come off the ground with bringing the arms up).
It’s one of my favorites because it hits the lower and upper abs together and if done properly it will increase the heart rate, giving it a cardio effect as well.
– Reggie Chambers, Certified Celebrity and Personal Fitness Trainer
It’s important to work more than just the rectus abdominis since your core is comprised of a lot of different muscles, and I think obliques are really underestimated in how they help with your overall strength. Downward woodchops whether from standing or kneeling are really great for getting the abs to work together with the obliques to strengthen the body in the transverse plane.
This exercise has been shown to be one of the best to target our inner layers of abdominal muscles, especially one we call the transversus abdominus. . . . These are like planks but just on one elbow/hand — foot/knee of the same side. So you are facing to the side. Just like with prone planks, these can be modified in all kinds of ways by raising the arm facing up or the leg. I have seen people do these with their feet on a ball or a bench. I have seen people add weights to their hands.
These can also be incorporated into push-ups or other movements. These are just extremely versatile and they benefit so many muscles. They should be in just about everyone’s go-to list of abdominal exercises. These can also be modified for any person and there much less risk of repetitive spinal motion. Same as with the basic plank, work towards at least a 60 hold on each side.
– Robert Herbst is a personal trainer, health and wellness expert, and powerlifter (18-time World Champion, 33-time National Champion, member of the AAU Strength Sports Hall of Fame). Visit www.w8lifterusa.com.
I love this exercise because it works the entire body, and you can always make it more challenging if it starts to get too easy. . . . [Y]ou are also working your breath, control, coordination, flow, and concentration. Additionally, you can work on your quality of movement and work on lengthening instead of just holding this exercise which can be one of the difficult parts of this exercise.
When I train abs, I usually look to attack my abs through rotational movement, anti-rotation, lateral flexion, and sagittal flexion. However, the one that I think rules above all is the Ab-Wheel Rollout.
Whether you’re doing it on your knees or standing (applying full bodyweight), the activation I get each and every rep is of a higher quality than any other core exercise. I’m primarily working the rectus abdominals(the six pack) troughs the whole motion.
My personal favorite ab exercises would be the butterfly crunch, side plank hip dips, v-sit up, and Russian twists. Each of these have a distinct area where you mostly feel the work while performing the exercises but most importantly each one can be modified so anyone can do them starting at the beginner stage and through advanced.
I recommend [this exercise] to my advanced clients. This stretches the lower back and the hip extensors, which consequently helps the opposing hip flexors, especially the psoas, contract efficiently. Core-wise, this exercise works the external oblique, transverse abdominis, and the rectus abdominis.
In addition to the core, this isometric strengthening exercise works the pectoralis and erector spinae. I recommend clients hold this pose 4 sets for 15 to 60 seconds per side.
This exercise speaks for itself. I like it because as a kid coming from a power lifting, strength type of background, this exercise really humbled me and revealed to me a whole new realm of strength, core training, and balance.
How: Use the arms as a stable support, Start with the legs straight up and then lower first to one side then to the other, slowly with complete control. Try to keep the legs from bending or from touching the surface. . . .
[B]eginners [can] do this exercise with knees bent at 90 degrees until you can demonstrate complete control in the lowering motion without your shoulder blades coming off the ground (5 to 8 times).
– Ambyr Chatzopoulos, Certified Personal Trainer and founder of AmbyrFyt Training
I like mountain climbers as they are a great way to get the heart and lungs pumping. For an exercise that is designed for the abs you can get a whole body work out in just a few minutes. The mountain climber is a compound exercise that targets multiple joints and muscle groups at the same time making it a great total body exercise.
To perform mountain climbers you need to get yourself into a press-up position and, whilst keeping your back straight and head up, alternate your knees forwards in a running motion. This is a great exercise for building power in runners as it targets the quads, glutes, and hamstrings.
You will also hit your arms, shoulders and back muscles whilst hold yourself in this isometric contraction. Your core will be working over time trying to keep the body balanced and stable. . . . [I]f you really want to target the oblique’s try bringing the knees to the opposite elbow. Your abs will have to work extremely hard to keep you stable.
Most people would have no problem with the correct form, and planks can be easily modified for beginners and advanced performers. You can also make planks more dynamic, simply by abducting the legs or moving up and down, building muscular endurance in the arms.
Now don’t wait around to start exhausting your abs. Make a plan, go Pro, and starting crushing today!
Editor’s Note: These answers have been edited for clarity.