The abdominal muscles play a vital role in core stability, posture, and overall functional strength. Training your abs goes beyond aesthetics—these muscles are crucial for supporting the spine, improving athletic performance, and enhancing daily movements. This page provides a comprehensive guide to abdominal exercises targeting all major components of the core, including the rectus abdominis, obliques, transverse abdominis, and quadratus lumborum.
Our detailed breakdown includes exercises using a variety of equipment and techniques, such as barbell, dumbbell, cable, and lever machine movements, alongside band-resistive, isometric, bodyweight, and plyometric options. For advanced training, you’ll find exercises like suspended rollouts, medicine ball throws, and hanging leg raises, while stretches and mobility exercises like the cobra stretch and cat-cow ensure flexibility and recovery are prioritized.
This page also categorizes specific exercises for muscle groups like the rectus abdominis, including crunches and sit-ups, and the obliques, with dynamic movements like twists and side bends. Whether you’re looking to build a stronger core for sports, enhance your posture, or sculpt your midsection, this guide offers the tools you need to create an effective, well-rounded abdominal training routine.
Rectus Abdominis
Barbell
- Barbell Rollouts
- Barbell Push Crunch
- Barbell Push Sit-up
Dumbbell
- Dumbbell Crunches
- Dumbbell Push Crunch
- Dumbbell Push Sit-up
Cable
- Cable Crunches
- Cable Lying Crunch (on stability ball)
- Cable Lying Leg-Hip Raise
- Cable Lying Leg-Hip Raise (on bench)
- Cable Lying Straight Leg-Hip Raise
- Cable Kneeling Crunch
- Cable Seated Crunch
- Cable Overhead Seated Crunch
- Cable Seated Crunch (plate loaded)
- Cable Standing Crunch
- Cable Standing Overhead Crunch
- Cable Standing Twisting Crunch
Lever (plate loaded)
- Lever Seated Crunch
- Lever Plate Loaded Incline Sit-Ups
- Lever Plate Loaded Lying Crunch
- Lever Plate Loaded Lying Leg Raise Crunch
- Lever Seated Leg Raise Crunch
- Lever Vertical Leg-Hip Raise
- Lever Lying Leg-Hip Raise
Lever (selectorized)
- Lever Seated Crunch
- Lever Selectorized Incline Sit-Ups
- Lever Selectorized Lying Crunch
- Lever Selectorized Lying Leg Raise Crunch
- Lever Seated Leg Raise Crunch
- Lever Vertical Leg-Hip Raise
- Lever Lying Leg-Hip Raise
Weighted
- Weighted Decline Sit-Ups
- Plate Crunch
Band Resistive
- Band Resisted Leg Raises
- Band Resisted Crunch
Body Weight
- Sit-ups
- Sit-ups (arms crossed)
- Sit-ups (arms down)
- Bicycle Crunches
- Crunch
- Crunch (arms crossed)
- Crunch (arms down)
- Crunch Up (Toe Reach Crunch)
- Decline Crunch
- Decline Crunch (arms crossed)
- Decline Crunch (arms down)
- Ball Crunch on stability ball
- Ball Crunch on stability ball (arms crossed)
- Atomic Sit-up
- Atomic Sit-up (on bench)
- Seated Y-Tucks
- Hanging Leg-Hip Raise
- Hanging Leg-Hip Raise (with ab straps)
- Hanging Straight Leg-Hip Raise
- Incline Leg-Hip Raise
- Lying Leg-Hip Raise (Reverse Crunch)
- Leg-Hip Raise (on stability ball)
- Vertical Leg-Hip Raise
- Vertical Leg-Hip Raise (Bosu support)
- Vertical Leg-Hip Raise (parallel bars)
- Vertical Straight Leg-Hip Raise (parallel bars)
- Reclining Vertical Leg-Hip Raise
- Inverted Sit-up
- V-up (Atomic Sit-up)
Isometric
Plyometric
- Medicine Ball Overhead Throw Sit-up (off wall)
- Medicine Ball Overhead Throw Sit-up (with partner)
Stretch
- Kneeling Abdominal Stretch (hands on glutes)
- Lying Prone Abdominal Stretch (cobra)
- Standing Abdominal Stretch
Suspended
- Suspended Knee Tucks
- Suspended Jack-knife
- Suspended Jack-knife Pike
- Suspended Pull Through
- Suspended Kneeling Rollout
- Suspended Standing Rollout
- Suspended Hanging Leg Hip Raise
Obliques
Barbell
- Barbell Side Bends
Dumbbell
- Dumbbell Side Bends
- Dumbbell 45° Side Bend
- Dumbbell Russian Twist (on stability ball)
Cable
- Cable Side Bends
- Woodchoppers
- Cable Kneeling Twisting Crunch
- Cable Russian Twist (on stability ball)
- Cable Side Bend
- Cable Side Crunch
- Cable Seated Twist
- Cable Seated Cross Arm Twist
- Cable Standing Twist
- Cable Twist (down up)
- Cable Twist (up down)
- Cable Push Pull
Lever (plate loaded)
- Lever Plate Loaded Oblique Machine
- Lever Plate Loaded Side Bend
- Lever Plate Loaded Seated Twisting Leg Raise Crunch
- Lever Plate Loaded Seated Side Leg Raise Crunch
Lever (selectorized)
- Lever Selectorized Oblique Machine
- Lever Selectorized Kneeling Twist
- Lever Selectorized Lying Twist
- Lever Selectorized Seated Side Bend
- Lever Selectorized Seated Twist
- Lever Selectorized Seated Twist (lower body)
- Lever Selectorized Seated Side Crunch
- Lever Standing Side Bend
Sled
- Sled Side Leg Hip Raise (ab coaster)
Weighted
- Russian Twists
- Weighted Lying Twist
- Weighted Bent-knee Lying Twist
- Medicine Ball Straight Arm Russian Twist (legs extended)
- Weighted Russian Twist (on stability ball)
- Weighted 45° Side Bend
- Weighted Side Bend (on stability ball)
- Weighted Decline Twisting Sit-up
- Weighted Incline Twisting Sit-up (arms crossed)
- Weighted Twisting Sit-up
- Weighted Twisting Sit-up (arms crossed)
Body Weight
- Side Plank Hip Dips
- Seated Twists
- Oblique Crunches
- Angled Side Bridge
- Lying Twist
- Bent-knee Lying Twist
- Plank Twist (on stability ball)
- Side Bend (on stability ball, hand behind head)
- Side Bend (on stability ball, arms up)
- Side Bridge
- Bent Knee Side Bridge
- Hanging Twisting Leg Raise
- Hanging Twisting Leg Hip Raise
- Vertical Twisting Leg Raise
- Vertical Twisting Leg Raise (parallel bars)
- Decline Twisting Sit-up
- Decline Twisting Sit-up (arms crossed)
- Twisting Sit-up
- Twisting Sit-up (arms crossed)
- Side Crunch
- Side Crunch (on stability ball)
- Twisting Crunch
- Twisting Crunch (arms crossed)
- Twisting Crunch (on stability ball)
- Hanging Windshield Wiper
Isometric
- Side Plank
- Bent Knee Side Plank
Plyometric
- Medicine Ball Seated Twist (with partner)
- Medicine Ball Standing Twist (with partner)
- Medicine Ball Seated Twist and Throw (on wall)
- Medicine Ball Standing Twist and Throw (on wall)
Stretch
- Lying Bent Leg Oblique Stretch
- Lying Crossover Stretch
- Pretzel Stretch
- Seated Bent Leg Oblique Stretch
Suspended
- Suspended Oblique Crunches
- Suspended Pendulum
- Suspended Side Bend
- Suspended Side Bridge
- Suspended Twist
- Suspended Twisting Jack-knife
Transverse Abdominis
- See most Oblique Exercises above.
Bodyweight
- Abdominal Vacuum
- Bird Dog
- Bird Dow (knee to elbow)
- Dead Bug
- Forearm Plank
- Shoulder Tap Plank
- Knee Tuck Plank
- Plank Twist
- Up Down Plank
- Plank with Arm/Leg Lift
- Cork Screw
- Wipers
- Hundred (Pilates)
- Lying Leg Raise
- Cross Crunch
- Pallof Press
- Heel Touches
- Hollow Body Hold
- Posterior Pelvic Tilts
Stretches
- Cat Cow
- Cobra Stretch
- Lying Bent Knee Roll Over Stretch
Quadratus Lumborum
- See most Oblique Exercises above.
EXERCISES
COMMUNITY
