174 exercises
Abs & Core exercises
Your core braces your spine under load and transfers force between upper and lower body. Train it by flexing (crunches), resisting movement (planks) and rotating.
- Mix flexion, anti-extension and anti-rotation work.
- Add load and progress it like any other muscle.
- Heavy compound lifts train bracing, but they don’t replace direct ab work.
Best abs & core exercises
Barbell Incline Shoulder Raise
barbell
Dumbbell Incline Shoulder Raise
dumbbell
Barbell Sitted Alternate Leg Raise
barbell
Lever Seated Leg Raise Crunch
leverage machine
Barbell Sitted Alternate Leg Raise (Female)
barbell
Curl-Up
body weight
Potty Squat
body weight
Hanging Leg Raise
body weight
- Lunge With Twist
- Lying Leg-Hip Raise
- Seated Leg Raise
- Smith Hip Raise
- Twisted Leg Raise
- Assisted Hanging Knee Raise
- Hanging Leg Hip Raise
- Hanging Oblique Knee Raise
- Hanging Straight Leg Raise
- Hip Raise (Bent Knee)
- Smith Incline Shoulder Raises
- Twisted Leg Raise (Female)
- Weighted Hanging Leg-Hip Raise
- Band Lying Straight Leg Raise
- Captains Chair Straight Leg Raise
- Hanging Straight Leg Hip Raise
- Lying Leg Raise Flat Bench
- Barbell Rollerout
- Cable Twist
- Hanging Straight Twisting Leg Hip Raise
- Incline Leg Hip Raise (Leg Straight)
- Vertical Leg Raise (On Parallel Bars)
- Barbell Press Sit-Up
- Barbell Seated Twist
- Barbell Standing Twist
- Cable Judo Flip
- Cable Kneeling Crunch
- Cable Reverse Crunch
- Cable Seated Crunch
- Cable Seated Twist
- Cable Side Bend
- Cable Side Crunch
- Cable Standing Crunch
- Cable Standing Lift
- Cable Twist (Up-Down)
- Dumbbell Side Bend
- Lever Kneeling Twist
- Lever Seated Crunch
- Assisted Hanging Knee Raise With Throw Down
- Assisted Lying Leg Raise With Throw Down
- Barbell Rollerout From Bench
- Barbell Standing Ab Rollerout
- Cable Tuck Reverse Crunch
- Assisted Lying Leg Raise With Lateral Throw Down
- Barbell Side Bent V. 2
- Lever Seated Crunch (Chest Pad)
- Lever Seated Crunch V. 2
- Cable Russian Twists (On Stability Ball)
- Cable Side Bend Crunch (Bosu Ball)
- Cable Standing Crunch (With Rope Attachment)
- Bottoms-Up
- Butt-Ups
- Cocoons
- Elbow-To-Knee
- Flag
- Inchworm
- 3/4 Sit-Up
- Air Bike
- Assisted Sit-Up
- Band V-Up
- Crunch Floor
- Dead Bug
- Decline Crunch
- Decline Sit-Up
- Frog Crunch
- Frog Planche
- Front Lever
- Full Maltese
- Full Planche
- Gorilla Chin
- Groin Crunch
- Hanging Pike
- Jackknife Sit-Up
- Janda Sit-Up
- Kettlebell Windmill
- Landmine 180
- Lean Planche
- Negative Crunch
- Otis Up
- Pelvic Tilt
- Quarter Sit-Up
- Reverse Crunch
- Russian Twist
- Scapula Push-Up
- Shoulder Tap
- Sledge Hammer
- Spell Caster
- Spine Twist
- Straddle Maltese
- Straddle Planche
- Tuck Crunch
- Weighted Crunch
- Wheel Rollout
- Wind Sprints
- 45° Side Bend
- Alternate Heel Touchers
- Band Alternating V-Up
- Band Bicycle Crunch
- Band Push Sit-Up
- Band Seated Twist
- Band Standing Crunch
- Cross Body Crunch
- Crunch (Hands Overhead)
- Half Sit-Up (Male)
- Inchworm V. 2
- Incline Twisting Sit-Up
- Kettlebell Advanced Windmill
- Kettlebell Bent Press
- Kettlebell Double Windmill
- Kettlebell Figure 8
- Knee Touch Crunch
- L-Sit On Floor
- Oblique Crunches Floor
- Power Point Plank
- Roller Body Saw
- Roller Reverse Crunch
- Sit-Up V. 2
- Standing Wheel Rollerout
- Suspended Abdominal Fallout
- Suspended Reverse Crunch
- V-Sit On Floor
- Weighted Decline Sit-Up
- Weighted Front Plank
- Weighted Russian Twist
- Assisted Motion Russian Twist
- Band Assisted Wheel Rollerout
- Band Horizontal Pallof Press
- Band Jack Knife Sit-Up
- Band Kneeling Twisting Crunch
- Band Standing Twisting Crunch
- Band Vertical Pallof Press
- Bodyweight Incline Side Plank
- Crab Twist Toe Touch
- Crunch (On Stability Ball)
- Front Plank With Twist
- Incline Scapula Push Up
- Lying Elbow To Knee
- Oblique Crunch V. 2
- Prisoner Half Sit-Up (Male)
- Pull-In (On Stability Ball)
- Push-Up To Side Plank
- Seated Side Crunch (Wall)
- Side Bridge V. 2
- Side-To-Side Toe Touch (Male)
- Arm Slingers Hanging Straight Legs
- Arms Overhead Full Sit-Up (Male)
- Assisted Prone Rectus Femoris Stretch
- Kneeling Plank Tap Shoulder (Male)
- Leg Pull In Flat Bench
- Posterior Step To Overhead Reach
- Prone Twist On Stability Ball
- Reverse Plank With Leg Lift
- Side Hip (On Parallel Bars)
- Sit-Up With Arms On Chest
- Weighted Russian Twist (Legs Up)
- Weighted Russian Twist V. 2
- Arm Slingers Hanging Bent Knee Legs
- Bridge - Mountain Climber (Cross Body)
- Crunch (On Stability Ball, Arms Straight)
- Flexion Leg Sit Up (Bent Knee)
- Flexion Leg Sit Up (Straight Arm)
- One Arm Slam (With Medicine Ball)
- Weighted Overhead Crunch (On Stability Ball)
- Weighted Seated Twist (On Stability Ball)
- Weighted Side Bend (On Stability Ball)
- Stability Ball Crunch (Full Range Hands Behind Head)
Programs that train your abs & core
Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
3× per week
Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
3× per week
Intermediate
Hybrid Conditioning Focus
Three days per week with a bigger conditioning component. Build work capacity and strength in the same block.
3× per week
Workouts
Beginner
Pilates Flow – Core & Hips
Core stability and hip control. Good for posture and low-back friendly movement.
5 exercises
Beginner
Pilates Core Fundamentals
Classic Pilates-style core: dead bug, glute bridge march, Russian twist. Focus on control and breath.
4 exercises
Beginner
Pilates Core & Legs
Core control and lower-body stability. No equipment.
5 exercises
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