How to train your abdominals
The stabilizing core every other lift depends on
Anatomy
The abdominals span the front of your torso from the lower ribs to the pelvis. They include the rectus abdominis (the vertical sheet that flexes the spine), the internal and external obliques (which rotate and side-bend the trunk), and the transverse abdominis (the deep layer that compresses the abdomen and stiffens the spine under load). Strong abs protect your lumbar spine, transfer force between your lower and upper body, and keep your posture from collapsing under any heavy movement.
How to train it
Abs respond well across a wide rep range. Weighted flexion work (cable crunches, ab wheel rollouts) builds thickness and strength in the 8–15 rep range; bodyweight moves like hanging leg raises and planks can be pushed to higher reps or longer holds for endurance. Two to four direct sets two to four times per week is enough for most people, since the abs get substantial indirect work from squats, deadlifts, and overhead pressing. The most common mistake: training abs in isolation while ignoring bracing technique on compound lifts. Fix that first and your core will be far more functional.
Coaching cues
- Exhale fully at the top of every crunch
- Keep ribs down, not just chin to chest
- Brace like you expect a punch before each rep
- Control the lowering. Do not drop
Staple abdominals exercises
All abdominals exercises (95)
- 3/4 Sit-Up
- Ab Crunch Machine
- Ab Roller
- Advanced Kettlebell Windmill
- Alternate Heel Touchers
- Barbell Ab Rollout
- Barbell Ab Rollout - On Knees
- Barbell Rollout from Bench
- Barbell Side Bend
- Bent Press
- Bent-Knee Hip Raise
- Bicycle Crunch
- Bosu Ball Cable Crunch With Side Bends
- Bottoms Up
- Butt-Ups
- Cable Crunch
- Cable Judo Flip
- Cable Reverse Crunch
- Cable Russian Twists
- Cable Seated Crunch
- Cocoons
- Cross-Body Crunch
- Crunch - Hands Overhead
- Crunch - Legs On Exercise Ball
- Crunches
- Dead Bug
- Decline Crunch
- Decline Oblique Crunch
- Decline Reverse Crunch
- Double Kettlebell Windmill
- Dumbbell Side Bend
- Elbow to Knee
- Exercise Ball Crunch
- Exercise Ball Pull-In
- Flat Bench Leg Pull-In
- Flat Bench Lying Leg Raise
- Frog Sit-Ups
- Gorilla Chin/Crunch
- Hanging Leg Raise
- Hanging Pike
- Hollow Body Hold
- Jackknife Sit-Up
- Janda Sit-Up
- Kettlebell Figure 8
- Kettlebell Pass Between The Legs
- Kettlebell Windmill
- Knee/Hip Raise On Parallel Bars
- Kneeling Cable Crunch With Alternating Oblique Twists
- L-Sit
- Landmine 180's
- Leg Pull-In
- Lower Back Curl
- Medicine Ball Full Twist
- Oblique Crunches
- Oblique Crunches - On The Floor
- One-Arm High-Pulley Cable Side Bends
- One-Arm Medicine Ball Slam
- Otis-Up
- Overhead Stretch
- Pallof Press
- Pallof Press With Rotation
- Plank
- Plate Twist
- Press Sit-Up
- Reverse Crunch
- Rope Crunch
- Russian Twist
- Scissor Kick
- Seated Barbell Twist
- Seated Flat Bench Leg Pull-In
- Seated Leg Tucks
- Seated Overhead Stretch
- Side Bridge
- Side Jackknife
- Sit-Up
- Sledgehammer Swings
- Smith Machine Hip Raise
- Spell Caster
- Spider Crawl
- Standing Cable Lift
- Standing Cable Wood Chop
- Standing Lateral Stretch
- Standing Rope Crunch
- Stomach Vacuum
- Supine One-Arm Overhead Throw
- Supine Two-Arm Overhead Throw
- Suspended Fallout
- Suspended Reverse Crunch
- Toe Touchers
- Torso Rotation
- Tuck Crunch
- Weighted Ball Side Bend
- Weighted Crunches
- Weighted Sit-Ups - With Bands
- Wind Sprints
Train it with MyoAmigo
MyoAmigo's MyoMap heatmap shows your abdominals volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.
