Ready For Six-Pack Summer?
Who doesn't want defined abs, a flat tummy, and a visible "six-pack?" It's not just for the sexy aesthetic; strong abdominal muscles are fundamental to overall health, as your core is the center of all movement. Investing in core strength is investing in a healthier, more functional, and more resilient body. The good news is that ab exercises are accessible and don't require any specific equipment. You can do them as you're watching TV, taking a work break, or as part of your gym routine. Here are 20 of the most effective core exercises to help you get in tip-top shape.
1. Leg Raises
Leg raises are one of the simplest and most effective exercises for targeting the lower abs. Just lay on your back with your legs outstretched and raise them to a 90-degree angle with the floor. Just make sure your lower back is glued to the floor and not arched.
2. Crunches
We know it's a boring exercise, but crunches are one of the most accessible and effective ways to target your entire core. Lay on your back with your knees bent and raise your shoulder blades off the floor.
3. Reverse Crunches
Reverse crunches are a great way to target that stubborn lower belly fat. Lay down as if you're about to do crunches, then tuck your legs into your chest and kick them up into the air, curling your lower back off the floor, and repeat. To make it harder, don't let your feet touch the ground.
4. Hanging Leg Raises
This one can only be done if you have access to a chin-up bar or something similar. Hang on the bar and, with control, raise your legs until they're parallel to the floor.
Alexandr Varlamov on Wikimedia
5. Plank
Another exercise everyone dreads but is so good for your core is the plank. You can either do it on your palms like in a push-up or on your forearms, just make sure to hold your body straight and engage your abs.
6. Mountain Climbers
Mountain climbers are kind of like a full-body workout in one exercise. They're good for your core, arms, shoulders, glutes, and hip flexors as well as cardio. Do them by getting into a plank position and pulling one knee at a time to your chest.
7. Side Plank
Side planks are excellent for targeting your obliques (side abs). Do a side plank by balancing on one palm or forearm and the side of your foot. Keep your body as straight as possible.
8. Dead Bugs
Dead bugs are a highly effective core strengthening exercise that targets your lower back and hip flexors as well. Do them by laying on your back with your knees bent at a 90-degree angle and your arms stretched toward the ceiling. With control, straighten one leg and hover it above the ground at the same time as your opposite arm.
9. Russian Twists
Russian twists are another great oblique-strengthening workout. Start by getting into a boat position: balanced on your sit bones with your feet and back lifted off the ground. Then put your hands together and twist from side to side, touching the ground next to you with your hands.
10. Flutter Kicks
Flutter kicks are one of the best exercises for targeting your lower abs, hip flexors, and quads. Lay face up with your hands placed under your sacrum to stop your back from arching. Then, flutter your legs one at a time like you're swimming.
Lance Cpl. Matt Myers on Wikimedia
11. Bear Crawl
Bear crawls are an effective, albeit challenging, exercise for burning belly fat and building core strength. Get on your hands and knees, then hover your knees two inches off the ground and crawl forward using your opposite arm and leg.
Airman 1st Class Kayla Newman on Wikimedia
12. Knee Tucks
Knee tucks are great for targetting your entire core as well as hip flexors and quads. You can do them by sitting on your sit bones with your arms placed behind you for stability and your legs hovering off the ground. Then, outstretch your legs and curl them inwards towards your chest repeatedly.
13. Boat To Canoe
Boat to canoe is a wonderful and challenging all-around core exercise. Start the same way you would begin knee tucks but outstretch your arms forward instead of placing them on the floor. Then straighten your legs and lower everything to a hover before returning to your boat posture.
14. Full Sit-Ups
Sure, they're not the most imaginative exercise, but sit-ups are effective. Get in the same position you would for crunches but instead of just raising your shoulder blades off the ground, curl your entire spine off the floor until you're sitting upright. Try not to use your arms or momentum to sit up, just the strength of your core.
15. Roll Up
Lay on your back with your arms stretched above your head. Then slowly lift your head and exhale while peeling your spine, vertebrae by vertebrae, off the ground until you're sitting up. The key to this exercise is to do it slowly, with control.
16. Bicycle Crunches
Bicycle crunches are another great exercise for targeting your obliques. Get into a crunch position with your palms at the back of your head and your elbows bent. Then twist so that one shoulder blade lifts off the floor, and at the same time, raise your opposite knee to meet your elbow.
17. Plank Shoulder Taps
Get into a plank position on your palms and your feet slightly wider than your shoulders. Lift one palm off the ground to tap your opposite shoulder and repeat with the other side. These target your abs as well as improve balance and coordination.
18. ISO Quadruped Plank
This plank variation is great for the abs but also the quadriceps. Do it by getting on your hands and knees and hovering your knees off the ground just a few inches. Hold it for as long as you can.
19. Plank Bird Dogs
This extremely challenging plank exercise targets the abs, obliques, lats, hamstrings, glutes, and shoulder muscles. Do it by getting into a wide palm plank and lifting one arm and the opposite leg so they're parallel to the floor. Hold it for a few seconds and switch sides.
20. Lateral Bear Crawl
Lateral bear crawls are just what they sound like: bear crawls, but sideways. They do an excellent job of targeting your whole core as well as shoulders, chest, back, quadriceps, and glutes.
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