Looking for a simple yet effective ab workout?
A strong core is essential for good posture, stability, and athletic performance. However, many workouts only focus on one muscle group, leaving the rest undertrained.
To get a well-defined six-pack, you need to work your upper abs, lower abs, obliques, and deep core muscles together. These 9 exercises will give you balanced and noticeable results.
1. Sprinter Sit-Ups (Upper Abs & Cardio Boost)
How to Do It:
- Lie on your back.
- Sit up explosively, bringing your right knee to your chest and swinging your left arm forward (as if running).
- Return to the start and repeat with the left knee and right arm.
- Do 10 reps per leg.
Alternative: Try V-ups, bicycle crunches, or tabletop crunches.
2. Scissors (Lower Abs & Core Stability)
How to Do It:
- Lie on your back and place hands under your hips.
- Keep your head lifted off the ground.
- Lift your right leg high while keeping your left leg just above the floor.
- Switch legs in a scissor motion.
- Do 16 reps (8 per leg).
Alternative: Swap for mountain climbers, slider pikes, or straight leg raises.
3. Reverse Crunches (Lower Abs & Six-Pack Definition)
How to Do It:
- Lie on your back with your hands under your hips.
- Bend your knees and lift them towards your head, slightly pulling upward.
- Lower your legs back down, keeping them just above the floor.
- Repeat 15 times.
Alternative: Try jackknife sit-ups, hanging knee raises, or seated leg tucks.
4. Russian Twists (Obliques & Side Core Muscles)
How to Do It:
- Sit with knees bent and feet slightly off the floor.
- Keep your back at a 45-degree angle and your arms together.
- Rotate your torso from side to side.
- Do 20 reps (10 per side).
Alternative: Replace with side plank dips, Spider-Mans, or side bends.
5. Plank (Full Core & Endurance)
How to Do It:
- Get into a push-up position with elbows bent.
- Hold this position for 30 seconds while engaging your core.
- Gradually increase to 60 or 90 seconds.
Alternative: Try the famous plank challenge or switch to side planks.
6. Sliding Pike (Core Strength & Flexibility)
How to Do It:
- Start in a plank position with arms straight.
- Raise your hips and pull your toes toward your hands without bending your knees.
- Hold for 2-3 seconds, then return to the start.
- Do 15 reps.
Alternative: Try bridges, Superman holds, or side planks.
7. Bicycle Crunches (Total Ab Activation)
How to Do It:
- Lie on your back with hands behind your head.
- Lift your shoulders off the floor and bring your right elbow to your left knee.
- Switch sides in a pedaling motion.
- Do 20 reps (10 per side).
Alternative: Try standing oblique crunches for a different challenge.
8. Side Plank Dips (Obliques & Core Control)
How to Do It:
- Start in a side plank position with your elbow under your shoulder.
- Lower your hips toward the floor, then lift them back up.
- Do 15 reps per side.
Alternative: Swap for windshield wipers or oblique crunches.
9. Hanging Knee Raises (Advanced Core Strength)
How to Do It:
- Hang from a pull-up bar with arms fully extended.
- Lift your knees toward your chest, then lower them slowly.
- Repeat 12-15 times.
Alternative: Try seated leg tucks if you don’t have a pull-up bar.