Guides › Abs

1. #1 for abs

   Plank

   HomeBeginner3 × 20–60 s

   Equipment: None

   1. Elbows under shoulders
   2. Squeeze glutes, tuck ribs down
   3. Breathe slowly, don't hold your breath

   Common mistake: Hips too high or sagging.

2. #2 for abs

   Hanging leg raise

   Home + GymAdvanced3 × 6–12

   Equipment: Pull-up bar

   1. Hang still from a bar
   2. Raise straight legs to hip height or higher
   3. Lower slowly without swinging

   Common mistake: Swinging to get the legs up.

3. #3 for abs

   Cable crunch

   GymIntermediate3 × 10–15

   Equipment: Cable with rope

   1. Kneel, rope beside your head
   2. Curl your ribs toward your hips
   3. Hips stay still

   Common mistake: Pulling with the arms.

4. #4 for abs

   Ab wheel rollout

   Home + GymAdvanced3 × 6–10

   Equipment: Ab wheel

   1. Kneel, hands on the wheel under shoulders
   2. Roll forward as far as you can with a flat back
   3. Pull back using your abs

   Common mistake: Letting the lower back sag.

5. #5 for abs

   Dead bug

   HomeBeginner3 × 8 / side

   Equipment: None

   1. Lie on your back, arms up, knees at 90°
   2. Lower opposite arm and leg slowly
   3. Keep your lower back pressed into the floor

   Common mistake: Rushing it.

6. #6 for abs

   Hanging knee raise

   Home + GymIntermediate3 × 8–12

   Equipment: Pull-up bar

   1. Hang still
   2. Curl knees up toward the chest, tilt the pelvis
   3. Lower without swinging

   Common mistake: Swinging the legs with momentum.

7. #7 for abs

   Reverse crunch

   HomeBeginner3 × 12–15

   Equipment: None

   1. Lie on your back, knees bent at 90°
   2. Curl your hips off the floor toward your chest
   3. Lower slowly

   Common mistake: Throwing the legs over.

8. #8 for abs

   Crunch

   HomeBeginner3 × 15–20

   Equipment: None

   1. Lie on your back, knees bent
   2. Curl your shoulders off the floor, ribs toward hips
   3. Lower slowly

   Common mistake: Pulling on your neck.

9. #9 for abs

   Hollow body hold

   HomeIntermediate3 × 20–40 s

   Equipment: None

   1. Lie on your back, arms overhead
   2. Lift shoulders and legs a little off the floor
   3. Press your lower back into the floor

   Common mistake: Arching the lower back off the floor.

10. #10 for abs

    V-up

    HomeIntermediate3 × 10–12

    Equipment: None

    1. Lie flat, arms overhead
    2. Lift legs and torso to meet in the middle
    3. Lower with control

    Common mistake: Bending the knees a lot.

11. #11 for abs

    Lying leg raise

    HomeBeginner3 × 10–15

    Equipment: None

    1. Lie flat, hands under your hips
    2. Raise straight legs to vertical
    3. Lower slowly, back stays down

    Common mistake: Lower back arching as the legs drop.

12. #12 for abs

    Dragon flag

    Home + GymAdvanced3 × 3–6

    Equipment: Bench

    1. Lie on a bench and grip it behind your head
    2. Lift your body onto your upper back, straight as a board
    3. Lower slowly without bending at the hips

    Common mistake: Bending at the hips on the way down.

13. #13 for abs

    L-sit

    Home + GymAdvanced3 × 10–20 s

    Equipment: Parallettes, two chairs or the floor

    1. Hands beside your hips
    2. Press down and lift the legs straight out in front
    3. Hold with straight arms

    Common mistake: Bending the arms.

14. #14 for abs

    Mountain climber

    HomeBeginner3 × 30 s

    Equipment: None

    1. Start in a high plank
    2. Drive knees to chest one at a time
    3. Keep the hips level

    Common mistake: Hips bouncing up.