Best Abdominal Exercises

The best abdominal exercises for flat sexy abs. Try them all or combine your 3 favorites into a circuit to start blasting fat instantly.

Perform 10 reps of each of your 3 exercises (10-20 seconds on holding exercises) moving from one exercise to the next without resting then take a one minute break and repeat the circuit one more time.

Keep in mind that not all these ab exercises are appropriate for beginners or people with low back issues. Make sure you have good core stability before trying rollouts, pikes, and hanging knee raises to prevent injuries and faulty movement patterns that weaken the abs.

If you're advanced and have great core stability then go ahead and try one full circuit of each exercise without resting in between exercises. If you feel up to it repeat it.


Exercise
Rollouts with Ab wheel
1. Start by sitting on your knees and placing your hands on the ab wheel.
2. Proceed to roll out with the ab wheel until your body is parallel with the floor.
3. Using your arms pull yourself back up to a semi-upright position.
4. Repeat for the suggested repetitions.

Best Abdominal Exercises Tip:
Sets Reps Weight/
Resistance
 
1 leg knee drive with stability ball
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.

Best Ab Exercises Tip:
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Resistance
 
Oblique Abductor Raise
1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.

Best Abdominal Exercises Tip:
Sets Reps Weight/
Resistance
 
Reverse Plank with strap
1. Come into a sitting position, legs extended. Now place the strap around the lower thighs and tighten the strap until legs are completely together.
2. Place the hands now behind the body, fingertips facing forward and hands underneath shoulders. Point the toes and inhale, contract your abdominals, lift your pelvic floor muscles extending the hips up towards the sky. If the neck is strong and flexible release the head back.
3. Keep the soles of the feet pressing down into the floor as well as palms pressing down to open the shoulders. Keep the hips lifted up towards the sky.
4. Stay strong through the abdominals and keep lifting the pelvic floor muscles. Hold this pose for 5 to 10 deep breaths.


Best Ab Exercises Tip:
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Single Leg Alternating Pull In
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll one knee in towards your chest.
Return to the starting position and repeat with the other leg.


Best Abdominal Exercises Tip:
Sets Reps Weight/
Resistance
 
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Best Abdominal Exercises Tip:
Sets Reps Weight/
Resistance
 
Full Pike
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your legs in towards your chest keeping your legs semi straight.
Your hips should be elevated towards the ceiling.
Return to the starting position and repeat.


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Resistance
 
Hanging Hip Raise
1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.


Best Abdominal Exercises Tip:
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Resistance
 
Side Bridge
Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.


Best Abdominal Exercises Tip:
Sets Reps Weight/
Resistance
 
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Best Abdominal Exercises Tip:
Sets Reps Weight/
Resistance
 

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