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30 Abdominal Exercises for Every Level of Fitness
In this article we'll cover a range of abdominal exercises and routines. There's something for the complete beginner and even the most hardened "no pain - no gain" kind of fanatic!
I've also added some sport-specific abdominal exercises to give you an idea of how even core stability routines should be tailored to your event.
For now, here are the three sets of ab exercises in this article...
Abdominal Exercises For Toning And Firming
If your goal is to flatten your stomach and tone your midsection, these simple and effective ab exercises will help you do just that.
Abdominal Exercises for Athletic Performance
For athletes conditioning must be sport-specific. Use the guidelines and abdominal exercises in this section to build outstanding core strength for your sport.
Advanced Abdominal Exercises
If you're in search of those washboard abs here's something a bit more intense. These abdominal exercises are used by many professional bodybuilders.
Before you go any further it's important you read the Disclaimer
Back already? First up is...
Abdominal Exercises For Toning And Firming
If you are just beginning an exercise program or if you are on a weight loss program try these abdominal exercises. Start with the beginners routine and move on to the intermediate routine when you feel you neeed more of a challenge. They are simple, safe and effective. Done consistently they will help you firm and tone your stomach as well has helping to prevent low back pain...
Home Routine #1 - Abdominal Exercises For Beginners
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 10-15 repetitions for each exercise. As you improve add an extra set and perform 20 repetitions.
1. Wrist ups
- Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.
- Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position.
- Tip: Imagine you have an apple under your chin. That's about the distance your chin should stay away from your chest during the movement.
2. Supermans
- Lie on your front with your arms stretched above your head (like superman)
- Raise your right arm and left leg about 6 inches off the ground (or as far as you comfortably can). Hold for 2 seconds and relax.
- Repeat with the opposite arm and leg.
3. Static contraction
- Lying flat on your back bend your knees to right angles.
- Contract your stomach muscles and try to push the small of your back into the floor.
- Hold for a count of 5 seconds remembering to breathe gently.
- Tip: Keep your neck and face relaxed. Many people have a tendency to force a lot of blood into their face when doing this exercise... not very pleasant when you come to get up!
After 4-6 weeks on this routine move onto...
Home Routine #2 - Intermediate Abdominal Exercises
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 15-20 repetitions for each exercise. As you improve add an extra set.
1. Crunches - Lie flat on your back, knees bent at right angles.
- Place your fingertips to the side of your head just behind your ears.
- Push your lower back into the floor flattening the arch and hold.
- Curl up just enough to lift both your shoulders off the floor a few inches.
- Hold that position contracting your abs as forcefully as possible as you breathe out.
- Tip: Don't be tempted to clasp your hands behind your head. Your chin needs to stay off your chest... remember that apple!
2. Jack Knife Situps
- Lie flat on your back, legs straight and together.
- Place your fingertips to the side of your head just behind your ears.
- Raise your legs, keeping them together and straight until they are almost perpendicular to the ground. Your body should make an 'L' shape.
- From this position perform the crunch (see above).
3. Supermans
See Beginners routine.
4. Crossover crunches
- Lie flat on your back, knees bent at right angles. Cross your right leg over your left leg so your right ankle is resting on your left knee.
- Place your fingertips to the side of your head just behind your ears.
- Perform a crunch only try to touch your right knee with your left elbow. If you can't quite reach at first don't worry, it takes practise.
- Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.
--------------------------------------------------------------------------------
Gym Routine
Most gyms have the facilities to perform these abdominal exercises...
1. Abdominal curler
You can always substitute this exercise with crunches. If you require extra resistance for some of these abdominal exercises place a plate across your chest.
2. Back extensions
If your gym doesn't have a hyperextension machine do supermans instead. (See above).
3. Side bends
- Holding a dumbbell in you right hand stand with feet shoulder width apart and your knees slightly bent.
- Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
- Return to an upright position and repeat for the desired number of reps.
4. Torso twists
- Hook a barbell under your arms and across the back of your neck (like a scarecrow).
- Sitting on the end of a bench turn from side to side as far you can comfortably go.
- Tip: Add weight in small increments to increase resistance.
--------------------------------------------------------------------------------
Abdominal Exercises For Athletic Performance
Developing excellent core strength should be a key outcome for any sports fitness program. Why?
The abdominals transmit forces from the lower body to the upper body. A strong core is essential for keeping your body and athletic movements synchronized. So how can you benefit from these abdominal exercises?
The effectiveness of every throw, jump, kick, turn, sprint or shot relies on your body working as a single unit. Condition you midsection with sport-specific abdominal exercises and you literally become a more complete performer.
The key is to design routines and abdominal exercises that mirror the movement patterns and energy systems within your own sport. For example...
Many sports call for explosive athletic movements. Performing abdominal exercises that simulate the speed and power found in competition are the most beneficial to your performance.
Use the following routines and abdominal exercises as a guideline to put together your own spots-specific workouts...
Basketball Abdominal Exercises
Perform this routine 2-3 times a week depending on your phase of training. You could perform all 4 exercises at the end of a strength training workout or alternatively at the end of a training session.
Basketball Sit Ups (3 sets x 10 reps)
1. Lie flat on your back, knees bent at right angles. Hold a basketball to your chest and have a partner stand at your feet (not on them).
2. Push your lower back into the floor flattening the arch and hold.
3. As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
4. Catch the ball and slowly return to the start position.
5. Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.
Back Extensions (3 sets x 15 reps)
Use the hyperextension machine in the gym. Start off using only your body weight. Progress by holding a small plate to your chest to increase resistance. If you don't have access to a hyperextension machine do supermans (see below)
Crunches (3 sets x 15 reps)
1. Lie flat on your back, knees bent at right angles.
2. Place your fingertips to the side of your head just behind your ears.
3. Push your lower back into the floor flattening the arch and hold.
4. Curl up just enough to lift both your shoulders off the floor a few inches.
5. Hold that position contracting your abs as forcefully as possible as you breathe out.
Oblique Crunches (3 sets x 15 reps each side)
1. Lie flat on your back, knees bent at right angles and twisted to the left.
2. Place your fingertips to the side of your head just behind your ears.
3. Curl up just enough to lift both your shoulders off the floor a few inches.
4. Hold that position contracting your abs as forcefully as possible as breathe out.
5. Repeat for the desired number of reps before to switching to the other side.
--------------------------------------------------------------------------------
Soccer Abdominal Exercises
Perform these abdominal exercises 2-3 times a week depending on your phase of training. You could perform all 4 exercises at the end of a strength training workout or alternatively at the end of a soccer training session.
Soccer Sit Ups (3 sets x 10 reps)
1. Lie flat on your back, knees bent at right angles. Have a training partner stand at your feet (not on them) holding a soccer ball.
2. Push your lower back into the floor flattening the arch and hold.
3. As you curl up have your partner throw the ball gently to your head.
4. Head the ball back and slowly return to the start position.
5. Tip: Don't sit right the way up and wait for the ball. Try to time it so you make contact with the ball as you are contracting your stomach muscles.
Supermans (3 sets x 15 reps)
See golf abdominal exercises.
Crunches (3 sets x 15 reps)
See basketball abdominal exercises.
Oblique crunches (3 sets x 15 reps)
See basketball abdominal exercises.
--------------------------------------------------------------------------------
Tennis Abdominal Exercises
Perform these abdominal exercises 2-3 times a week depending on your phase of training. You could perform all 4 exercises at the end of a strength training workout. Alternatively if you do any plyometric or medicine ball training do the side throws and oblique twists on these days.
Side Throws (3 sets x 10 reps each side)
See Golf abdominal exercises.
Crunches (3 sets x 15 reps)
See basketball abdominal exercises.
Back Extensions (3 sets x 15 reps)
See basketball abdominal exercises.
Seated Oblique Twists (3 sets x 10 reps each side)
1. Sit with your knees bent at right angles, feet flat on the floor.
2. Holding a medicine with both hands directly out in front of you, twist to your right and place the ball on the ground behind you.
3. Quickly turn to your left to retrieve the ball and repeat for the desired number of reps.
4. Repeat the process for the left side.
5. Tip: A variation of this drill is sitting back to back with a training partner passing the medicine to each other.
Of course your performance will reap the most benefit from a total strength conditioning program. To learn how to put together a complete strength program for your sport visit the strength training page.
Advanced Abdominal Exercises
Chose 3 abdominal exercises... one for the upper abdominals, one for the lower abdominals and one for the obliques. Perform 3-4 sets of 12-15 reps. If you are doing the exercise correctly you should not be able to do any more than 15 reps.
Train your abdominals as you would any other muscle group -- intensely and once, maybe twice a week. Most strength experts agree that training your abs more frequently than this brings diminished returns.
Weighted Bench Crunches (Upper abdominals)
1. Lie flat on your back with your feet resting on a bench and knees bent at right angles.
2. Hold a plate to your chest (start with 5-10lbs).
3. Push your lower back into the floor flattening the arch and hold.
4. Curl up just enough to lift both your shoulders off the floor a few inches.
5. Hold that position contracting your abs as forcefully as possible as you breathe out.
Weighted Jack Knifes (Upper and lower abdominals)
1. Lie flat on your back, legs straight and together.
2. Hold a plate to your chest (start with 5-10lbs).
3. Raise your legs, keeping them together and straight until they are at about 70 degrees to the ground.
4. Crunch up just enough to lift your shoulders off the ground. Hold for 2 seconds as you breathe out and slowly return to the start.
Decline Sit Ups (Lower abdominals)
1. This exercise requires a decline bench that allows you to hook your feet for support.
2. Sit on the edge of the bench, hook your feet and place your hands to the sides of your head. Lower yourself slightly so that your body is perpendicular to the bench (this is the position you will return after each sit up).
3. Lower yourself slowly while you forcefully contract your abdominals and breathe out.
4. When your shoulders are 6-8 inches off the bench slowly return to the start position.
Hanging Knee Raises (Lower abdominals)
1. Hang from a chinning bar (use straps if you find it difficult to hang for long periods).
2. Keeping your feet together slowly bring your knees as close to your chest as possible.
3. Hold for a count of 2 as you breathe our and then lower your legs slowly and under control.
A point about leg raises and hanging knee raises...
They work predominantly the hip flexors (iliopsoas) rather than the lower abdominals. The abdominals only contract statically to stabilise the body... but they still hurt!
Cable Crunches (Obliques)
1. This exercise requires a triceps pushdown machine with a rope attachment.
2. Kneel down in font of the machine holding the rope just above your head.
3. Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
4. Return to the start position slowly and repeat to the left knee.
Weighted Oblique Crunches (Obliques)
1. Lie flat on your back, knees bent at right angles and twisted to the left.
2. Hold a light plate to your chest, 5-10lbs is enough to start.
3. Curl up just enough to lift both your shoulders off the floor a few inches.
4. Hold that position contracting your abs as forcefully as possible as breathe out.
5. Repeat for the desired number of reps before to switching to the other side.
Side Bends (Side flexors)
This is a widely used exercise used to strengthen the obliques. It actually works the side flexors (quadratus lumborum) and is a great exercise for thickening the waist.
1. Holding a dumbbell in you right hand stand with feet shoulder width apart and your knees slightly bent.
2. Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
3. Return to an upright position and repeat for the desired number of reps.
The same abdominal exercises in the same routine can quickly become boring and ineffective. Change your ab routine often; either the actual abdominal exercises or the number of reps and set...
Stronger Abs And Back by Dean and Greg Brittenham is a terrific reference for abdominal and core training. With over 160 illustrated strength, flexibility and fitness exercises for the core region it's a book you can use to build an infinite number of routines. Excellent resource for personal trainers and bodybuilders... Stronger Abs and Back: 165 Abdominal Exercises
--------------------------------------------------------------------------------
In this article we'll cover a range of abdominal exercises and routines. There's something for the complete beginner and even the most hardened "no pain - no gain" kind of fanatic!
I've also added some sport-specific abdominal exercises to give you an idea of how even core stability routines should be tailored to your event.
For now, here are the three sets of ab exercises in this article...
Abdominal Exercises For Toning And Firming
If your goal is to flatten your stomach and tone your midsection, these simple and effective ab exercises will help you do just that.
Abdominal Exercises for Athletic Performance
For athletes conditioning must be sport-specific. Use the guidelines and abdominal exercises in this section to build outstanding core strength for your sport.
Advanced Abdominal Exercises
If you're in search of those washboard abs here's something a bit more intense. These abdominal exercises are used by many professional bodybuilders.
Before you go any further it's important you read the Disclaimer
Back already? First up is...
Abdominal Exercises For Toning And Firming
If you are just beginning an exercise program or if you are on a weight loss program try these abdominal exercises. Start with the beginners routine and move on to the intermediate routine when you feel you neeed more of a challenge. They are simple, safe and effective. Done consistently they will help you firm and tone your stomach as well has helping to prevent low back pain...
Home Routine #1 - Abdominal Exercises For Beginners
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 10-15 repetitions for each exercise. As you improve add an extra set and perform 20 repetitions.
1. Wrist ups
- Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.
- Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position.
- Tip: Imagine you have an apple under your chin. That's about the distance your chin should stay away from your chest during the movement.
2. Supermans
- Lie on your front with your arms stretched above your head (like superman)
- Raise your right arm and left leg about 6 inches off the ground (or as far as you comfortably can). Hold for 2 seconds and relax.
- Repeat with the opposite arm and leg.
3. Static contraction
- Lying flat on your back bend your knees to right angles.
- Contract your stomach muscles and try to push the small of your back into the floor.
- Hold for a count of 5 seconds remembering to breathe gently.
- Tip: Keep your neck and face relaxed. Many people have a tendency to force a lot of blood into their face when doing this exercise... not very pleasant when you come to get up!
After 4-6 weeks on this routine move onto...
Home Routine #2 - Intermediate Abdominal Exercises
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 15-20 repetitions for each exercise. As you improve add an extra set.
1. Crunches - Lie flat on your back, knees bent at right angles.
- Place your fingertips to the side of your head just behind your ears.
- Push your lower back into the floor flattening the arch and hold.
- Curl up just enough to lift both your shoulders off the floor a few inches.
- Hold that position contracting your abs as forcefully as possible as you breathe out.
- Tip: Don't be tempted to clasp your hands behind your head. Your chin needs to stay off your chest... remember that apple!
2. Jack Knife Situps
- Lie flat on your back, legs straight and together.
- Place your fingertips to the side of your head just behind your ears.
- Raise your legs, keeping them together and straight until they are almost perpendicular to the ground. Your body should make an 'L' shape.
- From this position perform the crunch (see above).
3. Supermans
See Beginners routine.
4. Crossover crunches
- Lie flat on your back, knees bent at right angles. Cross your right leg over your left leg so your right ankle is resting on your left knee.
- Place your fingertips to the side of your head just behind your ears.
- Perform a crunch only try to touch your right knee with your left elbow. If you can't quite reach at first don't worry, it takes practise.
- Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.
--------------------------------------------------------------------------------
Gym Routine
Most gyms have the facilities to perform these abdominal exercises...
1. Abdominal curler
You can always substitute this exercise with crunches. If you require extra resistance for some of these abdominal exercises place a plate across your chest.
2. Back extensions
If your gym doesn't have a hyperextension machine do supermans instead. (See above).
3. Side bends
- Holding a dumbbell in you right hand stand with feet shoulder width apart and your knees slightly bent.
- Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
- Return to an upright position and repeat for the desired number of reps.
4. Torso twists
- Hook a barbell under your arms and across the back of your neck (like a scarecrow).
- Sitting on the end of a bench turn from side to side as far you can comfortably go.
- Tip: Add weight in small increments to increase resistance.
--------------------------------------------------------------------------------
Abdominal Exercises For Athletic Performance
Developing excellent core strength should be a key outcome for any sports fitness program. Why?
The abdominals transmit forces from the lower body to the upper body. A strong core is essential for keeping your body and athletic movements synchronized. So how can you benefit from these abdominal exercises?
The effectiveness of every throw, jump, kick, turn, sprint or shot relies on your body working as a single unit. Condition you midsection with sport-specific abdominal exercises and you literally become a more complete performer.
The key is to design routines and abdominal exercises that mirror the movement patterns and energy systems within your own sport. For example...
Many sports call for explosive athletic movements. Performing abdominal exercises that simulate the speed and power found in competition are the most beneficial to your performance.
Use the following routines and abdominal exercises as a guideline to put together your own spots-specific workouts...
Basketball Abdominal Exercises
Perform this routine 2-3 times a week depending on your phase of training. You could perform all 4 exercises at the end of a strength training workout or alternatively at the end of a training session.
Basketball Sit Ups (3 sets x 10 reps)
1. Lie flat on your back, knees bent at right angles. Hold a basketball to your chest and have a partner stand at your feet (not on them).
2. Push your lower back into the floor flattening the arch and hold.
3. As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
4. Catch the ball and slowly return to the start position.
5. Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.
Back Extensions (3 sets x 15 reps)
Use the hyperextension machine in the gym. Start off using only your body weight. Progress by holding a small plate to your chest to increase resistance. If you don't have access to a hyperextension machine do supermans (see below)
Crunches (3 sets x 15 reps)
1. Lie flat on your back, knees bent at right angles.
2. Place your fingertips to the side of your head just behind your ears.
3. Push your lower back into the floor flattening the arch and hold.
4. Curl up just enough to lift both your shoulders off the floor a few inches.
5. Hold that position contracting your abs as forcefully as possible as you breathe out.
Oblique Crunches (3 sets x 15 reps each side)
1. Lie flat on your back, knees bent at right angles and twisted to the left.
2. Place your fingertips to the side of your head just behind your ears.
3. Curl up just enough to lift both your shoulders off the floor a few inches.
4. Hold that position contracting your abs as forcefully as possible as breathe out.
5. Repeat for the desired number of reps before to switching to the other side.
--------------------------------------------------------------------------------
Soccer Abdominal Exercises
Perform these abdominal exercises 2-3 times a week depending on your phase of training. You could perform all 4 exercises at the end of a strength training workout or alternatively at the end of a soccer training session.
Soccer Sit Ups (3 sets x 10 reps)
1. Lie flat on your back, knees bent at right angles. Have a training partner stand at your feet (not on them) holding a soccer ball.
2. Push your lower back into the floor flattening the arch and hold.
3. As you curl up have your partner throw the ball gently to your head.
4. Head the ball back and slowly return to the start position.
5. Tip: Don't sit right the way up and wait for the ball. Try to time it so you make contact with the ball as you are contracting your stomach muscles.
Supermans (3 sets x 15 reps)
See golf abdominal exercises.
Crunches (3 sets x 15 reps)
See basketball abdominal exercises.
Oblique crunches (3 sets x 15 reps)
See basketball abdominal exercises.
--------------------------------------------------------------------------------
Tennis Abdominal Exercises
Perform these abdominal exercises 2-3 times a week depending on your phase of training. You could perform all 4 exercises at the end of a strength training workout. Alternatively if you do any plyometric or medicine ball training do the side throws and oblique twists on these days.
Side Throws (3 sets x 10 reps each side)
See Golf abdominal exercises.
Crunches (3 sets x 15 reps)
See basketball abdominal exercises.
Back Extensions (3 sets x 15 reps)
See basketball abdominal exercises.
Seated Oblique Twists (3 sets x 10 reps each side)
1. Sit with your knees bent at right angles, feet flat on the floor.
2. Holding a medicine with both hands directly out in front of you, twist to your right and place the ball on the ground behind you.
3. Quickly turn to your left to retrieve the ball and repeat for the desired number of reps.
4. Repeat the process for the left side.
5. Tip: A variation of this drill is sitting back to back with a training partner passing the medicine to each other.
Of course your performance will reap the most benefit from a total strength conditioning program. To learn how to put together a complete strength program for your sport visit the strength training page.
Advanced Abdominal Exercises
Chose 3 abdominal exercises... one for the upper abdominals, one for the lower abdominals and one for the obliques. Perform 3-4 sets of 12-15 reps. If you are doing the exercise correctly you should not be able to do any more than 15 reps.
Train your abdominals as you would any other muscle group -- intensely and once, maybe twice a week. Most strength experts agree that training your abs more frequently than this brings diminished returns.
Weighted Bench Crunches (Upper abdominals)
1. Lie flat on your back with your feet resting on a bench and knees bent at right angles.
2. Hold a plate to your chest (start with 5-10lbs).
3. Push your lower back into the floor flattening the arch and hold.
4. Curl up just enough to lift both your shoulders off the floor a few inches.
5. Hold that position contracting your abs as forcefully as possible as you breathe out.
Weighted Jack Knifes (Upper and lower abdominals)
1. Lie flat on your back, legs straight and together.
2. Hold a plate to your chest (start with 5-10lbs).
3. Raise your legs, keeping them together and straight until they are at about 70 degrees to the ground.
4. Crunch up just enough to lift your shoulders off the ground. Hold for 2 seconds as you breathe out and slowly return to the start.
Decline Sit Ups (Lower abdominals)
1. This exercise requires a decline bench that allows you to hook your feet for support.
2. Sit on the edge of the bench, hook your feet and place your hands to the sides of your head. Lower yourself slightly so that your body is perpendicular to the bench (this is the position you will return after each sit up).
3. Lower yourself slowly while you forcefully contract your abdominals and breathe out.
4. When your shoulders are 6-8 inches off the bench slowly return to the start position.
Hanging Knee Raises (Lower abdominals)
1. Hang from a chinning bar (use straps if you find it difficult to hang for long periods).
2. Keeping your feet together slowly bring your knees as close to your chest as possible.
3. Hold for a count of 2 as you breathe our and then lower your legs slowly and under control.
A point about leg raises and hanging knee raises...
They work predominantly the hip flexors (iliopsoas) rather than the lower abdominals. The abdominals only contract statically to stabilise the body... but they still hurt!
Cable Crunches (Obliques)
1. This exercise requires a triceps pushdown machine with a rope attachment.
2. Kneel down in font of the machine holding the rope just above your head.
3. Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
4. Return to the start position slowly and repeat to the left knee.
Weighted Oblique Crunches (Obliques)
1. Lie flat on your back, knees bent at right angles and twisted to the left.
2. Hold a light plate to your chest, 5-10lbs is enough to start.
3. Curl up just enough to lift both your shoulders off the floor a few inches.
4. Hold that position contracting your abs as forcefully as possible as breathe out.
5. Repeat for the desired number of reps before to switching to the other side.
Side Bends (Side flexors)
This is a widely used exercise used to strengthen the obliques. It actually works the side flexors (quadratus lumborum) and is a great exercise for thickening the waist.
1. Holding a dumbbell in you right hand stand with feet shoulder width apart and your knees slightly bent.
2. Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
3. Return to an upright position and repeat for the desired number of reps.
The same abdominal exercises in the same routine can quickly become boring and ineffective. Change your ab routine often; either the actual abdominal exercises or the number of reps and set...
Stronger Abs And Back by Dean and Greg Brittenham is a terrific reference for abdominal and core training. With over 160 illustrated strength, flexibility and fitness exercises for the core region it's a book you can use to build an infinite number of routines. Excellent resource for personal trainers and bodybuilders... Stronger Abs and Back: 165 Abdominal Exercises
--------------------------------------------------------------------------------