Imagine you have a hard core — or that you’re hardcore? Prove it!
We’ve got a lot to get through in this post, so I hope you won’t mind if I cut the chit-chat. Here are 44 ab exercises that will help you get a shredded six pack!
To get ready for all the movements initiated by your core….
Watch this YouTube video! This is just about every move (collectively 44 moves) you make!
There will be no explanation for the ones you’re already familiar with…
Twisting Sit Ups
Hanging Leg Raises
Decline Sit Ups
Hanging/Upside Down Sit Ups
Broom Sit Ups
Cat Vomit Exercise
Vertical Leg Crunch
Twisting Sit Ups
Medicine Ball Pass
Around the Worlds (Hanging)
Punching Sit Ups
Exercise Ball Crunch
Ab Crunch Machine
Wood Chopper (Cables)
Exercise Ball Crunch
Bosu Ball Crunch
Ab Rollers on Knees
Hanging Frog Kicks with a Twist
Sit Ups with a Weight Plate
Weighted Leg Raises
1. Sit Ups
Steps to do sit-ups
Lie back with your knees bent and feet flat on the floor.
Place all your fingers behind your ears.
Pull out your shoulder backside so that elbows are out to the side.
Brace out your arms and gently rise above towards your knees.
Head always straight up, chin on chest.
Again, roll back to starting position.
Repeat the same steps 4-5 times.
Step to do crunches
Lie on your back and keep your legs flat on the floor.
Bend your knees keeping feet flat on the floor.
Cross your arms on your chest.
Now, gently lift up your shoulder off the mat and exhale.
Keep your shoulder straight and head facing ceiling.
Lower your back as you inhale in slow and steady manner.
3. Reverse Crunch
Here your legs come up to meet your chest, rather than the reverse.
Steps to do reverse crunch workout
Lie flat on the floor with your arms on the floor.
Gently lift up your legs and brings knees over the hips.
Now, raise your hips off the ground using abdominal muscles.
Lower the hips towards the ground slowly.
4. Ab Rocker
This is a machine you can use to guide you through a crunch.
Steps to do ab rocker workout
Place the ab rocker on smooth and flat surface, generally on your exercise mat.
Lower yourself on the ab rocker with head on the headrest, shoulder blades off the floor in an inclined position.
Bend your knees at 45 degrees and keep the feet flat on the ground.
Hold the sidebars of the rocker.
Lean backward on the ab rocker and inhale.
Exhale while contracting your muscles to push yourself forward.
Hold on for 2-3 seconds and repeat the steps for 15 to 20 times.
5. Leg Raise
Lying on the floor, raise and lower your legs.
Steps to do Leg raise workout
Lie down on your back on a flat and smooth surface with your legs straight and together.
Slowly raise your legs straight up to the ceiling until hips come off the floor while keeping them straight.
Lower down your legs keeping them together till they are above the ground. Wait for a moment.
Then raise your legs back again and repeat the same for 10-15 times.
6. Twisting Sit Ups
Steps to do Twisting sit-ups
Lie down on your back with your knees bent and feet on the ground.
Put your hands behind your head and lift up your torso upward towards the knee.
Bend toward right until your left elbow touches your right knee. Return back to the original position in controlled way.
Repeat the same process for opposite side and continue.
7. Flutter Kicks
Just gently kick your feet up and down while in the leg raise position.
Steps for flutter kicks workout
Lie down flat on the ground with your legs extended and arms alongside your hips.
Gently lift up your legs about 3 inches off the ground. Keep your legs up and raise one leg higher than the other.
Move raised leg in back and forth movement keeping the other leg straight.
Perform this step for 15 to 20 repetitions.
8. Hanging Leg Raises
Steps to do Hanging leg raise workout
Grab a bar or hook over your head.
Lift yourself off the ground and swing both legs outward direction while keeping them straight.
A little easier, bring up your knees to your waist and straight them.
Perform 10 repetitions in a set or as many as you can.
Don’t swing your body to raise your legs.
Put your shoulder down to help protect them during this exercise.
9. Bicycle Crunch
Crunches with a bicycle motion for the legs.
Steps for Bicycle crunch workout
Lie flat on your mat.
Keep both your hands behind your head.
Raise your knees to 45 degree angle.
Slightly start bicycle motion touching your right elbow to left knee.
Repeat the same with touching left elbow to right knee.
Perform these steps for 10-20 repetitions.
10. Decline Sit Ups
On a decline bench.
Steps to do decline sit ups workout
Sit on decline bench making an angle of 30-45 degrees with your bench.
Rest both your legs through pads.
Cross your arms over your chest.
Move backside slowly until you almost touches the bench.
Then raise yourself until upper body is vertical.
Lower down again and repeat the same.
11. Hanging/Upside Down Sit Ups
Hanging from a pull up bar.
Steps on Hanging/Upside Down Sit Ups
Hang yourself with an apparatus in upside down position.
Low down your upper body forming a vertical position.
Place your hands crossing them onto your chest.
Curl your torso gently and slowly rise high as you can.
Hold for a moment then lower yourself and repeat the same.
12. V-Sit Ups
Sitting up while leg raising and touching your feet.
Steps to do V-sit ups
Just lay down on your back on a flat floor.
Stretch out your arms in straight manner right behind your head.
Bend the hips and curl your abs in order to gently raise legs and your torso off the ground.
Now, stretch out your hands to touch the feet as much as you can.
Pause for a moment.
Then go back to starting position. Repeat the same.
13. Broom Sit Ups
Twist your body doing sit ups with a broom between your hands and head.
This exercise is pretty pointless. There is rotation along with little resistance. If you want to get a bit of benefit then you need to do 100s of reps. twisting against resistance is another matter of altogether.
Steps to do Broom Sit Ups workout
Grab the handle of a cable pulley machine which is set to shoulder-height with both hands and step aside to tension the cable.
Stretch out your arms in front of you.
Turn your body to the side until your arms are parallel to the floor while keeping your buttocks facing the front.
Your arms should be straight aligned.
Now return back to the initial position and repeat the same for other side.
14. Myotatic Crunch
This is a crunch on a Bosu ball where you’ll be leaning back further than flat.
Steps to do Myotatic Crunch workout
Lie on Bosu ball and position the ball comfortably under your lower back.
Place your back on the ball with knees bent and feet on the floor.
Take your arms over your head and lean back until you feel stretch in your abdominals.
Raise your shoulders upward slowly contracting your abs.
Exhale while you contract your abs as much as possible.
Gently come to initial position and lower your back on the ball.
15. Stomach Vacuum
Suck your stomach in to bring your navel to your spine and hold.
Steps to do Stomach Vacuum workout
Place your knees and hands on the floor. Or from standing position, place your hands on the table.
Inhale as much air as possible. Hold air for count of three to five seconds.
Now, exhale out all the air through your mouth and squeeze your diaphragm as tightly as possible.
Hold this contraction for few seconds.
Release the contraction and breathe normally for few times.
Repeat the same exercise for five times.
16. Cat Vomit Exercise
This is a vacuum while in plank.
Steps to Cat vomit exercise
Get on the floor on your both your knees and hands. Do not arch your back and tighten your neck.
Exhale out all the air from your mouth until air is fully expelled and abs contracted.
Now, grasp the breath and pull your belly button towards your spine as hard as you can for few seconds.
Release the contraction and inhale fully through your nose.
Repeat the same process after one cycle of rest (inhale slowly and exhale slowly).
17. Vertical Leg Crunch
Have one leg pointing straight up and then sit up to touch your toes!
Steps to do Vertical leg crunch
Lie down on the floor and place your hands behind your head.
Raise both your legs and cross them at the ankle.
Gently lift up your torso.
Try to touch the toes or ankle with your hands just by contracting the abs while keeping your chin off your chest.
Exhale as you contract your abdominals.
Now inhale and return back to the original position.
Repeat the same process for 10 to 12 times.
Steps to do Plank
Lie with your face down and forearms on the floor keeping elbows underneath your shoulders.
Bend your feet while keeping both legs straight.
Make an inverted “V” shape with your hands in front of your face by clasping them.
Slowly rise up in a position where only your forearms and toes touch the floor.
Pull your belly button towards your spine and tighten your buttocks.
Hold this position for few seconds and then bring yourself back to initial position.
19. Twisting Sit Ups
Steps to do Twisting sit up
Lie down keeping your face up and knees bent and feet flat on the floor.
Put your fingertips behind your ears and widen your elbows outward.
Slowly lift your torso while rotating it to one side and then bring your elbow to the opposite knee.
Reverse the motion and get back to starting position.
Now switch the side and do the same.
20. Medicine Ball Pass
Pass a medicine ball to either side while in an isometric hold, sit-up position.
Steps to do Medicine ball pass workout
There will be need of two persons to perform this exercise. However, you may perform this activity even facing the wall.
Then hold a medicine ball with both hands right in front of your chest facing your partner or.
Stand with both feet and shoulder wide apart and slightly bent the knees.
Begin the exercise and throw the ball towards your partner or wall while extending your arms straight out in front of you.
Receive the ball with both hands at chest height passed by your partner or catch off the ball and come back to the same position and repeat.
21. Around the Worlds (Hanging)
Draw a circle with your feet while hanging from a pull up bar.
This core strengthening exercise targets entire abdominal regions with an emphasis on lower abdominals and hip flexors. Keep your legs straight, tight your core and use your abs to lift your feet towards your shoulders.
Steps to do Around the world (hanging) workout
Hold a pull-up bar making sure that your arms are straight and feet off the ground.
Keep your legs straight all the time and tighten your core.
Now use your abs to gently uplift your feet towards your shoulders.
22. Frog Kicks
Instead of raising your legs while hanging, you simply bring your knees up.
Steps to do Frog kicks workout
It is an intermediate lower body exercise. It is an excellent toning and shaping exercise for backside.
Lie on a bench with your hips on the edge and both legs tucked underneath.
Hold the bench tightly.
Extend your legs fully in straight position and contract the muscles of lower back and buttocks.
Pull back your knees again in tucked position and repeat the same action for 10-15 reps.
23. Ab Rollers
Take something that will roll or slide and then use it to stretch your body out while on your knees.
Steps to do AB rollers workout
Lie on a flat floor holding AB rollers and kneel on the floor.
Roll the AB rollers slowlyin forward motions and contract the abs at the same time.
While rolling, stretch out your complete body in straight position.
Hold the position for 2 to 3 seconds.
Now return back to the starting position.
24. Punching Sit Ups
Sit ups with punches at the top of the movements.
Steps to do Punching sit-ups workout
Start with sitting on the mat straight up and heels touching the ground.
Lower yourself to the floor using abdominal muscles.
Use your abdominal to gently uplift yourself and your feet should not come off the ground or your back arch.
At this sit-up position, punch your right hand to the left side and left hand to the right side. Upper part of your body can slightly turn with punch but should not twist the whole body.
From center, lower down your upper body back to the floor.
Repeat the entire process for one minute.
25. Exercise Ball Crunch
Steps to do Exercise ball crunch
Lie back on an exercise ball with your curvature pressed against the surface of the ball.
Your feet should be bent at knee and pressed tightly against the floor and arms should be crossed over the chest.
Now, lower your back in a stretch position keeping the neck stationary. This is your initial position.
Keeping your buttocks stationary, bend your waist by contracting abdominals.
Your arms should slide up by the side of your legs. The lower back should always stay in contact with the ball.
Inhale while going back to the starting position.
26. Dragon Flag
A leg raise on a flat bench, but where your entire lower body is raised off of the surface.
Steps to Dragon flag workout
You need to provide firm support to your arms and shoulders on a hard surface.
Position yourself properly and lock both your arms over your head in a fixed position. You can grip side of the bench or any stable object overhead.
Contract your abdominal and raise your legs high while keeping your body firm from shoulders to toes. Also, avoid bending your buttocks.
Hold the position for few seconds once lifted then slowly lower down your legs in controlled motion touching your shoulder.
In case, if you fall down, drop your hips or bend your back and stop doing the exercise because you do not have further strength to do.
Lower your body in controlled way and repeat the same from initial position.
27. Hollow Rock
Hold your body in a concave position and then roll back and forth.
Steps to do Hollow rocks workout
Lay down on the floor and stretch your arms over your head in straight position.
Keep your abs and buttocks tightened all the time.
Now start lifting your feet and arms about 6 inches off the ground.
Maintain the same position, begin to rock in forward and backward movement.
Repeat this step for few round of repetition.
Balance on your hands behind you, with legs straight up and hold.
Steps to do V-sit workout
Get down on the ground keeping your legs straight out.
Raise your legs upward until it makes 45 degrees angle with the floor and lean your torso as well.
Hold your hands in straight in directing such that they are parallel with your legs.
Hold this position for some time.
29. Ab Crunch Machine
Steps to do AB crunch machine workout
Sit on the AB crunch machine placing your feet under the pads and grab top handles over your head.
Exhale and bend your waist to push against your legs on the pad. Now lean forward while pulling out the top handles.
Keep your hips in the seat. Avoid jerky in the movement.
Inhale and return back to your vertical sitting position.
Continue the same process until you are finished with all your repetitions.
This is like an upside down sit up, for the erector spinae in your lower back.
How to do Supermans workout?
To start, lie down on the mat facing the floor.
Raise your hands and legs in upward direction above the ground level slowly raising your chest off the ground simultaneously.
Now inhale and bring back your hands, legs and chest back down to starting position.
Repeat the exercise for required amount of time.
31. Wood Chopper (Cables)
Steps to do Wood chopper (cables) workout
Hold the cables with both your hands firmly. Stay away from the tower. You should be some length away from the pulley along with the force on the cable. However, outstretched arms should be aligned with the cable.
Stand with your foot positioned and shoulder wide apart, reach upward with your other hand and hold the handles with both hands. Your arms should be extended fully.
Now, pull the handle down and across your body to your front knee and rotate your torso at the same time.
Your back and arms should be straight and core tight.
Maintain your stance and straight arms for few moment and return to the neutral position in slow and steady motion.
Repeat the same exercise on the opposite side.
32. Cable Crunch
Steps to do Cable Crunch workout
Bend down on your knees under a high pulley that has a rope attached to it.
Hold the cable tightly and pull down the rope until your hands are positioned near you face.
Curve your hips slightly allowing your weight to forcefully expand your lower back. This will be your starting position.
Now keep your hips stationary, lower down your waist as you contract your abs to allow your elbows to move towards the middle of your thighs. Maintaining the posture, exhale and hold the contraction for few seconds.
Inhale while you slowly return back to starting position.
33. Mountain Climbers
Steps to do Mountain climbers workout
Get down on the floor on your hands on knees. Stretch out your legs behind you and balance the body on toes and balls.
Place your hands directly under the shoulders with chest width apart and hands straight. Your body should form a straight line.
Raise your right foot off the ground and gently bring it to your chest as much as you can.
Return to the starting position and repeat the same with your left leg.
34. Scissor Kick
This is like the flutter kick except you’re moving the legs further – which makes it easier!
Steps to do Scissor kick workout
Lie down on the mat with legs straight and arms extended by the side, palms down.
Slightly bent your knees and lift it off the ground from your starting position.
While keeping your knees slightly bent, raise one leg in upward direction making a 45 degree angle and toe pointing towards ceiling.
Now lower down the leg which is raised while raising the other leg.
Keeps the heels few inches above the ground.
Breathe constantly and do the exercise for 10-15 times.
35. Exercise Ball Crunch
Steps to do Exercise ball crunch workout
In this exercise, you will need an exercise ball. Lay back on the ball, bent your knees and press the ball firmly against the floor.
Lie on the exercise ball on backside pressed against the spherical surface of the ball. Bend your knees and press against the floor firmly. Your arms should be crossed on top of your chest or kept alongside the body. This position will help you avoid neck strain.
Gently lower your torso keeping the neck in straight position all times. This is the initial position.
Keeping your butts stationary, bend your waist by contracting the abdominals, curl your shoulders and gently lift your upper body until you feel a nice contraction on your abdominals. Slide up the arms if they are by the side of your body or let them on your chest if they are already on the chest in criss-crossed manner.
Do not lift your lower back. Exhale while performing this action and hold the contraction for sometimes.
Return back to initial position while inhaling.
Repeat until the required number of repetitions.
36. Bosu Ball Crunch
Steps to do Bosu ball crunch workout
Rest your lower back on the Bosu ball keeping your tailbone in contact with ball.
Start to perform crunch into half seated position breathing out and fully contracting your abs.
Inhale when you lower your back again on the Bosu ball.
Repeat the same for 10-15 times.
37. Ab Rollers on Knees
Steps to do Ab rollers on knee workout
Get down on the mat and hold the handles of the ab roller with both hands.
Position your body comfortably. Your neck resting and face lie up on the mat.
Now bend your knees with your feet flat on the floor.
Inhale as you contract your abdominals and flat our lower back on the floor. Then exhale as you use your abdominal to lift shoulders off the floor towards the knee.
Inhale slowly and return back to the starting position.
38. Hanging Frog Kicks With a Twist
Steps to do Hanging Frog Kicks With a Twist workout
This exercise is a combination of balance and abdominal work. It makes you feel a deep burn in your rectus abdominis (a muscle which was well developed in Bruce Lee).
Be seated on the floor keeping both your feet planted near your butt and your hands behind you while propping up your upper body.
Slowly lift up your feet off the ground while knees bent such that your legs are in the air.
Stretch out your legs in straight position and gently lean back keeping your upper body propped up with your hands.
Now, pull back your knees towards your chest. This is one repetition.
Keep extending your legs out and pulling in until 50 repetitions.
39. Side Plank
Side plank on one weight
Steps to do Side plank workout
Lie down on the floor on your one side with both feet together one over other and one forearm directly below your shoulder.
Contract your core and gently lift your hips so that they form a straight line from your head to feet.
Do not allow your shoulders and hips lean forward or backward. Keep them aligned.
Hold this position for few moments while breathing along.
Return back to the starting position.
40. Sit Ups With a Weight Plate
While doing sit ups, hold a weight plate out in front of you.
Steps to do Sit ups with weight plate
Lay on your back on the mat and bent your knees.
Now take a weighted plate and place it on your chest with hands criss-crossed over each other.
Gently raise your back and torso holding the weight on your chest with feet touching the floor.
Then slowly come back to starting position.
Do the following for 10-12 times.
41. Oblique Crunches
This is a crunch except you have one leg crossed over the other.
Steps to do Oblique crunches workout
Lay down on your left side on exercise mat with your knees bent.
Place your left hand on your abdominals and right hand against the right side of your head.
Slowly raise your shoulders off the floor while breathing out and crunching your oblique and bringing elbow to your butts.
Hold this position for few seconds then slowly lower yourself back down while inhaling.
Switch the sides and repeat the same.
42. Side Bends
Side plank, with some more movement.
Steps to do Side bends workout
Stand straight and hold dumbbell on left hand.
Keeping your head up and back straight, slowly bend only at waist to the right and breathe in.
Com back to starting position while exhaling.
Repeat the same to the left side.
Do till required number of repetitions.
43. Oblique Twists
Simply twist your body while in a sit up position.
Steps to do Oblique twists workout
Sit on the floor with knees bent and feet flat on the floor.
Hold a medicine ball with both hands in front of you.
Contract your abdomen tightly and twist your torso slowly to right and touch the ball to the floor beside you. Hold this position for a moment.
Twist back your torso to center position again slowly then proceed to touch the floor on left in the same way.
44. Weighted Leg Raises
Raise a weight up with your legs while hanging.
Steps to do Weighted leg raises workout
Lie down on the floor in straight position with both hands placed on the floor and palms down.
Now bend your knees while raising both legs.
Straighten your legs until feet point straight in upward direction.
Now slowly lower down your feet until they touch the floor.
At bigandripped.com, we provide the most unbiased and trustworthy reviews of the most popular bodybuilding supplements available for cutting, bulking and strength. Learn the secrets that bodybuilders use right here.