Ranking the 15 Best Ab Exercises
There’s thousand ab movements out there in the fitness world — But which ones should you do to maximize your abdominal growth?
Ab Workouts
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Ab Workouts 〰️
Here's a list of 15 effective ab exercises that target different areas of the core:
The Not So Good Ones:
15. Extended Plank:
Targets overall core stability — muscle growth is limited because an isometric hold.
14. Crunches:
Focuses on the upper abdominals. The way they are usually done doesn’t provide nearly enough stimulus. Do them slow and controlled or add weight to make them harder.
13. Mountain Climbers:
Combines cardio with core engagement. Not a bad option if you crunch all the way up but this is mainly for cardio.
12. Russian Twists:
Works obliques and core rotation. You end up doing way too many reps without much time under tension. Overall C grade.
11. Lying Leg Raises:
Targets lower abdominals. Your hips take over too much so do N.4 instead.
The Solid Ones:
10. Bicycle Crunches:
Targets obliques and rectus abdominis. Do them slower and touch your knees all the way to make the more effective.
9.Flutter Kicks:
Engages lower abs and improves endurance. Add ankle weights and slow down the pace.
8. Reverse Crunches:
Works lower abdominals and hip flexors. Better than the lying leg raises but there is still some hip involvement. Check N.4.
7. Hanging Knee Crunches:
The progression to the toe to bar exercises. Great for lower abs and beginner friendly.
6. Supported tucks:
beginner friendly lower ab exercise. Can be made harder by releasing your hands off the floor.
The Must Do’s:
5. Dragon Flags**:
Advanced exercise for core strength. This is an amazing exercise but it is one of the hardest in the game.
4. Leg raises plus hip lift:
a great variation that takes away most of the hip flexor involvement. I made a video specifically on this exercise.
3. V-Ups:
Target both upper and lower abdominals. One of the best in the game overall and it’s challenging enough that you don’t need to do many reps to reap the rewards.
The Two Best:
2. Hanging Leg Raises:
Intense exercise for lower abdominals. A must have for any ab routine where a pull up bar is available. Puts a lot of tension on your lower abs fueling amazing growth.
1. Cable Crunches:
The golden exercises. Amazing ability to progressively overload and it takes your abs through their full movement potential.
Always ensure proper form and technique to maximize effectiveness and minimize the risk of injury.
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