This best ab workout includes some of the most effective ab exercises targeting all the major muscles of the core including the rectus abdominis (or the 'six pack'), obliques, transverse abdominis and the lower back.
PrecautionsSee your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.Equipment Needed
An exercise ball, a Captain's Chair (optional) and a mat.How ToWarm up with 5 minutes of light cardio or do this workout after your regular cardio or strength workoutOption 1: Perform each exercise, one after the other in a circuit format, going through the circuit 1-3 timesOption 2: Perform 2-3 sets of each exercise, resting briefly between sets in a straight-set formatPerform this workout 3-4 non-consecutive days a week.Captain's Chair or Chair Lifts
If you have access to a Captain's Chair (found at many gyms), stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Lower and repeat for 16 reps. Alternative: Chair Lift (Not Pictured): Sit in a chair and put all the weight in your hands as you lift your hips off the seat, feet on the floor. For a very advanced exercise, lift one or both feet off the ground, balancing on your hands. Lower and repeat for 16 reps.Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. Lower and repeat for 16 reps.Vertical Leg Crunch
Lie on the floor and extend the legs straight up with knees crossed. Place your hands behind the head for support and contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Lower and repeat for 16 reps.Long Arm Crunch
Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor, keeping the arms straight. Lower and repeat for 16 reps.Reverse Crunch
Lie on the floor and place hands on the floor or behind the head. Lift the knees, bending them to 90-degrees and contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 16 reps.Crunch With Heel Push
Lie on your back with the knees bent and the hands gently cradling the head. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor. Lower and repeat for 16 reps.Plank
Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so that the body is in a straight line from head to heels. Hold for 30-60 seconds, lower and repeat for 3-5 reps.
