Tag: Core
10 Best Core Exercises For Beginners (Killer Workout Included)
Core exercises are like a tough-love friend; they push you to be your best self even though you sometimes hate them for it. You might grumble and groan through the workout and even experience an ab cramp during one of those dreaded crunches, but in the end, you can’t help but love the results they bring.
Besides improving your physique aesthetics, core exercises can help improve your overall strength, balance, and stability, which can boost your performance in functional exercises and daily activities.
Contrary to what most people think, all core exercises are not the same. Some core exercises are more complex than others. For example, the front lever, back lever, L-sits, and toes-to-bar are best left to advanced lifters.
Before you move on to advanced core exercises, you must build a solid foundation by drilling the more basic movements. The best core exercises for beginners are versatile exercises that can be included in various training regimens and programmed according to your goals.
In this article, we cover the best core exercises for beginners, an ab workout that will help you achieve a ripped six-pack, tips for making the most of your training regimen, and the benefits of training your core.
What are Core Exercises?
Whether you want to perform a crunch, handstand, deadlift, or clean and jerk, you need a solid core. In contrast to the prevailing view, your ‘core’ isn’t limited to your abdominal muscles. It also includes your lower back, hips, and pelvis. Since your core includes multiple muscles, you must perform different exercises in your core workout to train the target muscles from several angles for optimal results.
The exercises in this article help boost the strength, stability, and flexibility of the core muscles, which are essential for proper body mechanics, balance, and posture.
Core exercises can be done in all three planes of movement:
Frontal Plane: Dumbbell side bend and hyperextension oblique crunch
Saggital Plane: Crunch and hanging leg raise
Transverse Plane: Russian twist and windshield wiper
We will include exercises in all three planes to ensure overall core development. To make the core workout for beginners more accessible, we have only included bodyweight exercises. It also allows you to perform them anywhere.
10 Best Core Exercises For Beginners
These are the most effective core exercises for beginners:
Plank
The plank is one of the most popular core exercises. It is an isometric exercise that allows for optimal muscle contraction without visible movement. This exercise is a must-have in every ab training regimen.
Steps:
Lie face-down on the floor.
Your body should be in a straight line from head to heels throughout the exercise.
Position your elbows under your shoulders and your forearms parallel to each other.
Get up on your toes.
Hold this position for the recommended time while contracting your glutes and abs.
Pro Tip: You could also perform a high plank variation of this exercise, which is considered more challenging. The high plank variation involves staying in a push-up position.
Check out our complete plank guide here!
Side Plank
Obliques are often overlooked in an ab workout; however, we are not leaving any stone unturned in this article. The side planks are a frontal plane exercise that will work your obliques and the rectus abdominis muscle.
Steps:
Lie on your left side on an exercise mat.
Your legs should be stacked, and your right arm should rest on your side.
Plant your left elbow under your shoulder.
Brace your core and glute and drive your left elbow into the floor to lift your hips off the floor. Your body, from head to toe, should be in a straight line.
Hold this position for the recommended time.
Repeat on the other side.
Pro Tip: Make the exercise harder by performing hip dips while holding the plank. Ensure that you keep your shoulders pulled back and down throughout the exercise.
Check out our complete side plank guide here!
Sit-Up
The sit-up is a staple in most ab training workouts. It works your rectus abdominis muscle with a focus on the upper abs.
Steps:
Lie supine on the floor with your knees bent and feet planted flat on the floor.
Hold your hands in front of your chest or at the sides of your head.
Lift your upper back off the floor by driving your lower back and hips into the floor.
Your torso should be a few inches away from your quads at the top.
Slowly lower to the starting position.
Repeat for recommended reps.
Pro Tip: Avoid interlacing your fingers behind your head, as it can strain your neck. Keep your reps slow and controlled, and avoid using momentum during the concentric (upward) motion.
Reverse Crunch
The reverse crunch is an incredibly effective exercise for the more stubborn lower abs. It might look easy, but it will smoke your core in no time.
Steps:
Lie on your back on the floor. Bend your knees and plant your feet on the floor.
Extend your arms at your sides.
Lift your feet off the floor and bring your thighs to your chest.
Pause and contract your abs.
Return to the starting position.
Repeat for reps.
Pro Tip: Extend your legs at the bottom of the movement to bump up the intensity of this exercise.
Check out our complete reverse crunch guide here!
Dead Bug
The dead bug is one of the best core exercises for beginners. Getting into the dead bug is easy, and it helps achieve optimal core activation.
Steps:
Lie flat on the floor while facing the ceiling.
Extend your arms so they are perpendicular to your torso.
Lift your legs off the floor; your legs should be at a 90-degree angle.
Slowly extend your right arm overhead while extending your left leg. At the bottom of the movement, both should be a few inches from hitting the floor.
Return to the starting position.
Repeat on the other side.
Alternate between sides for the recommended reps.
Pro Tip: Make the exercise harder by using ankle weights and dumbbells. You could perform this exercise for reps or time.
Check out our complete dead bug guide here!
Hollow Hold
The hollow hold is a variation of the dead bug. It is excellent for building a rock-solid core, which will translate to better performance in functional movements. The hollow hold is one of the best core exercises for CrossFit beginners.
Steps:
Lie face up on the floor with your body in a straight line from head to toe.
Extend your arm overhead.
Brace your core and glute, and lift your head, upper back, and arms off the floor. Your arms should be at a 45-degree angle with the floor.
Simultaneously, lift your legs until your body resembles a “V.”
Hold this position for as long as possible.
Pro Tip: Holding your hands together makes the exercise a little easier. On the flip side, you can hold onto dumbbells or a weight plate to make it harder.
Check out our complete hollow hold guide here!
Superman
The Superman exercise is the mirror opposite of the hollow hold. This exercise targets your lower back and glutes and can help improve your mobility.
Steps:
Lie face down on the floor with your arms extended overhead.
Lift your head and chest off the floor so that your arms are a few inches off the floor.
Contract your core, glutes, and lower back, and lift your knees and thighs off the floor.
Hold the position for as long as possible.
Pro Tip: Maintain a neutral head throughout the exercise to avoid straining your neck. Lift your arms and legs as high as possible.
Check out our complete Superman guide here!
Russian Twist
The Russian twist works your core in the transverse plane. It will help develop your obliques and six-pack. After mastering the movement, hold onto a kettlebell, dumbbell, or weight plate for better muscle stimulation.
Steps:
Sit on the floor with your knees bent and feet flat on the ground.
Lean back so your torso forms a 45-degree angle with the floor, and lift your feet off the floor.
Extend your arms straight in front of you. Your palms should be over your knees.
Keeping your pelvis stable, turn to your right side.
Slowly return to the starting position.
Repeat on the left side.
Pro Tip: Perform this exercise on a decline bench for greater core engagement. Adjust the angle of the bench according to your experience level.
Check out our complete Russian Twist guide here!
Lying Leg Raise
This exercise works your middle and lower abs. Keep your knees locked out and pull your toes toward your torso while performing the lying leg raise for optimal lower ab engagement.
Steps:
Lie face up on the floor with your body in a straight line.
Keeping your knees locked, lift your legs toward the ceiling until they are perpendicular to the floor.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Place your hands under your hips for leverage. You could also perform this exercise on an elevated platform like a flat bench for an extended range of motion.
Check out our complete lying leg raise guide here!
Heel Tap
Think of heel taps as crunches for your obliques. Maintain a constant rep tempo on this exercise for optimal midriff engagement.
Steps:
Lie supine on the floor with your knees bent and your feet flat on the ground.
Your heels should be next to your hips.
Extend your arms at your sides.
Lift your shoulders, upper back, and head off the floor.
Turn to your right side and touch the side of your foot.
Return to the starting position.
Repeat on your left side.
Alternate between sides for recommended reps.
Pro Tip: Increase the distance between your hips and heels as you get better at this exercise. You could also aim for touching your toes instead of the side of your feet.
Check out our complete heel tap guide here!
Best Core Workout For Beginners
Now that you know about the best core exercises for beginners, it is time to put the knowledge to work. We have programmed these 10 beginner-friendly core exercises into a HIIT workout, which can be completed within 15 minutes.
High-intensity interval training (HIIT) workouts are incredibly effective at annihilating your midsection quickly and helping you achieve washboard abs.
In this workout, you’ll perform each exercise for 60 seconds. You are allowed a 30-second rest between exercises. Feel free to take a small breather (1-5 seconds) if you are unable to perform an exercise unbroken.
Tips To Maximize Core Workout Results
Here are a few tips to get the best bang for your buck from your core workouts:
If your goal is to build a diced midsection, you must also focus on your diet. Furthermore, you must enter a calorie deficit to shed excess body fat.
As you get better at these exercises, you can make them more challenging by adding resistance using weight plates, dumbbells, kettlebells, or resistance bands.
Breathing plays a vital role during core workouts. You must exhale sharply during the concentric part of the motion to achieve optimal core activation. Breathe in as you return to the starting position.
Spend 5-10 minutes warming up your core with light dynamic and static stretches to reduce the risk of muscle cramps.
It is common to experience ab cramps (especially for beginners) during ab workouts. Spend 5-10 seconds between sets rubbing down your abs to reduce the risk of cramping.
Benefits of Core Exercises For Beginners
Given below are the advantages of adding core exercises to your training regimen:
Aesthetics
Who are we kidding? Most people do the borning crunches because of the aesthetic benefits attached to them. A chiseled midsection makes you stand out and is one of the best indicators of physical fitness.
Improve Functionality
Most compound exercises like the squat, bench press, deadlift, and Olympic lifts require a strong core. Doing core exercises can improve your performance in the gym and daily activities. [1]
Boost Balance, Stability, and Flexibility
Core exercises can improve your balance, stability, and flexibility as it works your midsection, lower back, hips, and pelvis. Perform core exercises regularly for at least 12 weeks to start noticing the difference. [2]
Improves Posture and Reduces the Risk of Lower Back Pain
Folks that spend most of their days hunched over a computer or phone are at a higher risk of developing poor posture and lower back pain. Performing core exercises can strengthen your spine-supporting muscles, which can help improve your posture and lower the risk of lower back pain and injury during training.
Do Not Require Any Equipment
All the best core exercises for beginners in this article are bodyweight movements that can be done anywhere at your convenience. Plus, core exercises are incredibly versatile and can be squeezed into any workout.
Wrapping Up
Adding core workouts into your training regimen helps you achieve more than a carved midsection. It improves your balance and stability, boosts your overall functionality, promotes a better posture, and reduces your risk of lower back pain and injury.
This article covers the 10 best core exercises for beginners. Follow the 15-minute HIIT workout detailed above to set your midriff on fire in a short period. Pair these exercises and workout with a robust diet and recovery program to achieve a diced six-pack. Best of luck!
More Core Exercises and Workouts:
References
Okada, Tomoko; Huxel, Kellie C; Nesser, Thomas W. Relationship Between Core Stability, Functional Movement, and Performance. Journal of Strength and Conditioning Research 25(1):p 252-261, January 2011. | DOI: 10.1519/JSC.0b013e3181b22b3e
Manjusha K, Nithya Narayanan Kutty, Shilpa Chandran. The Effectiveness of Core Strength Training to Improve Functional Mobility and Balance in Geriatric Population: A Literature Review. Ortho Res Online J. 9(1). OPROJ. 000701. 2021. DOI: 10.31031/OPROJ.2021.09.000701
The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Most people perform a few ab exercises at the end of their strength training session. It’s no surprise they are nowhere close to their six-pack goal.
High-intensity interval training (HIIT) involves short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise. HIIT workouts for your abs are an incredibly effective method of trimming down your waistline and shedding the excess fat to reveal your abs.
HIIT ab workouts will increase your heart rate, help burn fat, and improve your overall fitness level in a shorter period than traditional cardio workouts. It makes these workouts the perfect fit for people with a busy schedule who cannot afford to spend 45-60 minutes in the gym.
In this HIIT ab workout, we will not only do the most intense abdominal exercises, but we will narrow down on the movements that will also increase your heart rate so that you are actively burning calories.
12 Best HIIT Ab Exercises
Add these ab movements to your exercise arsenal to build a cover photo-worthy six-pack:
High Knees
We will kick off the HIIT ab workout with high knees. It will warm up your abs and get your cardiovascular system going. Think of this exercise as a unilateral variation of the hanging knee-to-chest.
Steps:
Stand upright with a hip-width stance.
Hold your hands in front of your chest, palms facing down.
Lift your right foot off the floor and bring your thigh as close to your chest as possible. Simultaneously, lift your left heel off the floor so that your left toes are the only point of contact with the floor.
Return your right foot to the ground.
Immediately repeat on the left side.
Alternate between sides for the recommended time.
Speed up the exercise to bump up your training intensity. Both your feet should be off the floor during the leg transition.
Pro Tip: You want to keep your core braced throughout this exercise for optimal midsection stimulation.
Check out our detailed high knee exercise guide!
Mountain Climber
The mountain climber is a high knee variation; however, it places more tension on your core as you perform it in a high plank position. Perform this exercise for long enough, and it will also tax your shoulders and pectoral muscles.
Steps:
Start in a high plank position. Your hands should be under your shoulders and your body, from head to heels, in a straight line.
Brace your core muscles, bend your right knee, and bring it toward your chest.
Return it to the starting position.
Alternate between sides for the recommended time.
Start slow and increase the tempo while maintaining your form.
Both your feet should be off the floor during the leg transition.
Pro Tip: Avoid forming a bridge with your hips or letting them drop during the exercise, as it removes tension from your core and puts in on your lower back.
Check out our detailed mountain climber exercise guide!
Flutter Kick
The flutter kick is an often overlooked exercise in most ab workouts. However, it is an excellent movement to target the more stubborn lower abs.
Steps:
Lie on your back on the floor. Your body should be in a straight line from head to heels, and your legs should be placed together.
Place your hands under your hips for leverage.
Raise your legs and head off the floor. Keep your core braced throughout the exercise.
Lift your right leg as high as possible while keeping your left leg in place.
Return the right leg to the starting position while raising your left leg toward the ceiling.
Alternate between sides for the recommended time.
Pro Tip: Ensure your back is placed flat against the floor throughout the exercise. Arching your back will result in hip flexor stimulation and put unnecessary strain on your spine.
Check out our detailed flutter kick exercise guide!
Sit-Up
The sit-up is a staple in most ab training routines. However, you’ll be performing this exercise with high intensity in the HIIT ab workout to fire up your midsection.
Steps:
Lie supine on the floor. Bend your knees and place your feet flat on the floor.
Hold your hands next to your ears throughout the exercise.
Take a deep breath and lift your torso off the floor by contracting your abs.
Your torso should be perpendicular to the floor at the top of the motion. Exhale sharply and squeeze your abs.
Slowly lower to the start position.
Pro Tip: Avoid interlacing your fingers behind your head as it can sprain your neck during the concentric motion. Alternatively, hold your hands in front of your chest during the exercise.
Lying Leg Raise
The lying leg raise is one of those exercises that look super easy but will smoke your abs in no time. You must keep your legs straight for optimal lower ab engagement.
Steps:
Lie with your back on the floor. Your body should be in a straight line.
Place your hands under your hips for leverage.
Lift your legs off the floor so your heels are a few inches off the ground. This will be your starting position.
Raise your legs as high as possible while driving your lower back into the floor.
Slowly return to the starting position.
Repeat for the recommended time.
Pro Tip: Perform this exercise on an elevated surface, such as a flat bench, for an extended range of motion.
Check out our detailed lying leg raise exercise guide!
Bicycle Crunch
The bicycle crunch is an incredibly effective exercise that works your entire core, including your obliques and rectus abdominous.
Steps:
Lie supine on the floor.
Place your hands at the sides of your ears.
Lift your legs off the floor so your ankles are a few inches off the floor.
Bend your right knee, and bring it as close to your chest as possible.
Simultaneously, perform a cross-body crunch and touch your right knee with your left elbow.
Return to the start position.
Alternate between sides for the recommended time.
Pro Tip: Exhale sharply and contract your abs at the static contraction point at the top for optimal ab stimulation.
Check out our detailed bicycle crunch exercise guide!
Alternating Jackknife
This full-body exercise can help improve your flexibility and posture, besides giving you a shredded midsection.
Steps:
Lie with your back on the floor.
Extend your arms overhead.
Lift your right leg off the floor as high as possible. Simultaneously, lift your torso off the ground and bring your arms toward your toes in a sweeping motion.
Return to the starting position.
Alternate between sides for the recommended time.
Pro Tip: Feel free to bend your knees if you cannot touch your toes with straight legs.
Check out our detailed jackknife exercise guide!
Plank Jack
The plank jack will help you develop explosive lower body strength and a robust core. It involves jumping your feet out to the sides while holding a plank.
Steps:
Assume a high plank position. Your hands should be under your shoulders and legs together and extended behind you.
Brace your core and jump both feet out wide to each side as if you were doing a horizontal jumping jack.
Jump back to the starting position.
Rinse and repeat.
Pro Tip: Keep your shoulder blades pulled back and down throughout the exercise and actively push into the floor with your hands to maintain balance.
Side Plank Dip
This oblique exercise requires decent core strength to perform with a full range of motion.
Steps:
Lie on your side on the floor. Your legs should be stacked.
Place your elbow under your shoulder. Your forearm should be placed on the floor perpendicular to your body for balance.
Place your top arm on your side.
Lift your hips off the floor. Your body should be in a straight line.
Lower your hips toward the floor until they are a few inches off the ground.
Return to the starting position.
Repeat for the recommended time.
Switch sides.
Pro Tip: Lift your top arm toward the ceiling so it is perpendicular to the floor to take some weight off your core and make the exercise a little easier.
Wood Chopper
Although you could perform this exercise without additional resistance, we recommend using a light dumbbell for optimal core stimulation.
Steps:
Stand upright with a hip-width stance.
Hold a dumbbell with both hands.
Twist your torso to the right side and lift the weight up and across your body with straight arms.
Lower the dumbbell across your body toward the floor. Bend your knees slightly during the lowering motion.
Repeat for the recommended time before switching sides.
Pro Tip: Keep your eyes fixed on the dumbbell throughout the exercise.
Check out our detailed wood chopper exercise guide!
Floor Wiper
The floor wiper is one of the most challenging exercises in this workout. Beginners can substitute this exercise with the floor windshield wiper until they develop the required core strength to perform this movement with a full range of motion.
Steps:
Lie on your back on the floor.
Extend your arms on your sides and place your hands on the floor for stability.
Lift your legs off the floor so your heels are a few inches from the ground.
Contract your core and bring your feet as close to your left hand as possible in a sweeping motion while keeping your legs straight.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended time.
Pro Tip: As you gain more experience, hold a barbell over your chest for upper-body engagement during this exercise.
Check out our detailed floor wiper exercise guide!
Hollow Hold
The last exercise of the HIIT ab workout takes the intensity down a notch. However, this isometric exercise will leave you with a sore midsection.
Steps:
Lie on your back on the floor. Extend your arms overhead.
Lift your legs, arms, and head off the floor as high toward the ceiling as possible.
Your body should resemble a “V” during the isometric hold.
Keep your core contracted throughout the exercise.
Hold this position for the recommended time.
Pro Tip: Interlacing your fingers while holding the hollow hold position will make the exercise a little easier. However, this technique should only be used by beginners.
Check out our detailed hollow hold exercise guide!
HIIT Ab Workout For a Shredded Midriff
Now that you know the best exercise for a HIIT ab workout, it is time to put them to work. Perform two rounds of the HIIT ab workout circuit given below. Do each exercise for 40 seconds. You are allowed a 20-second rest after completing each exercise to catch your breath. Plus, rest for two minutes before starting the second round. Complete this HIIT workout within 25 minutes.
Exercise
Time (in seconds)
Rest (in seconds)
High Knees
40
20
Mountain Climber
40
20
Flutter Kick
40
20
Sit-Up
40
20
Lying Leg Raise
40
20
Bicycle Crunch
40
20
Alternating Jackknife
40
20
Plank Jack
40
20
Side Plank Dip
30 (each side)
20
Wood Chopper
30 (each side)
20
Floor Wiper
40
20
Hollow Hold
40
120
Perform the side plank dip and wood chopper for 30 seconds on each side. Transition to the other side without stopping for rest. You can rest for 20 seconds after doing these exercises for 60 seconds.
Benefits of HIIT Ab Workout
Adding a HIIT ab workout to your training regimen entails the following advantages:
Helps Target the Midriff and Burn More Calories
Studies show that HIIT workouts are more effective than conventional strength training workouts at burning calories, which can help you shed excess fat. Furthermore, the exercises in this HIIT ab workout will target your midsection, helping you achieve a toned midriff [1]. A study also found that HIIT workouts can help reduce body fat and waist circumference. [2]
Improves Endurance and Stamina
HIIT workouts can improve performance in both anaerobic and aerobic activities [3]. Performing the HIIT ab workout detailed in this article for 12 weeks will help improve your endurance and stamina.
Quick and Impactful
HIIT workouts are usually shorter than conventional weight training sessions as you perform each exercise for a specific length of time and rest for a short period between exercises. This training method is excellent for folks with a packed schedule.
Reduce The Risk of Lower Back Pain and Injury
Training your abs will also strengthen your lower back, reducing the risk of lower back pain and limiting the chances of injury while performing compound exercises, such as the deadlift, squat, and good mornings.
FAQs
Are HIIT workouts better than conventional ab workouts for building a six-pack?It depends on your current physique and training objectives. HIIT workouts should be favored over the conventional strength training style ab workouts if you need to burn fat while toning your abs. However, if you have a decent body fat percentage, the strength training ab workouts will help you achieve better results and a carved six-pack.
How often should I do the HIIT ab workout?Since this is a relatively long and intense HIIT ab workout, you should avoid doing it more than twice weekly. Also, you must space them out so that you have 48 hours to recover between your ab workouts.
Can HIIT ab workout help spot reduce body fat?HIIT workouts cannot help you spot reduce body fat. However, since this is an ab workout, it will help you tone your abs. Plus, HIIT workouts help you burn calories and lose overall body fat, which can reduce abdominal fat over time.
Wrapping Up
The 12 HIIT ab exercises and kickass workout detailed in this article will help you achieve a strong, defined core. This workout will be challenging, so be prepared to push yourself to the limit. Also, you must back up this HIIT ab workout with a balanced diet and recovery program to achieve your dream midsection.
This HIIT ab workout will improve your abdominal strength and definition and also boost your overall fitness level and energy. Keep your training intensity high and focus on your breathing to make the most of this workout. Best of luck!
References
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.
Tuck Crunch Guide: How-To, Muscles Worked, Benefits, and Variations
A versatile, entry-level ab exercise, tuck crunches use isometric loading of the lower body, and a regular crunch to stimulate the rectus abdominis six-pack muscles. It’s a also great learning variation as you should focus on core activation at both ends of where the abdominal muscles attach and function. No ab tools or equipment required, we can’t recommend this convenient variation enough.
But if you find tuck crunches too easy, there’s a simple way to progress them, plus you can and should utilize the more advanced variations and alternatives included below.
Check out our full tuck crunch guide below with simple how-to instructions, benefits, drawbacks, and programming tips!
Muscles Worked During Tuck Crunches
If you want to maximize your gains, it’s important that you understand how your muscles work so you can train them properly. Crunches are a core exercise that primarily involves one function of the abs explained below.
Rectus abdominis
The aim of any crunch variation is to improve your six-pack (If we’re being honest) muscles. Also called the rectus abdominis in scientific terms, your abs are long, twin muscles parallel to each other that extend from the lower chest area down to the pelvis region.
Read: How Many Abs Can You Have? 4-Pack vs 6-Pack vs 8-Pack
Not for aesthetic purposes, the rectus abdominis functions relative to its location, curling both ends the trunk, between the ribcage and pelvis, toward each other. This is experienced when you do a basic ab crunch which emphasizes the upper abs, or a leg lift that works the lower core muscles.
Obliques
Playing Robin to the rectus abdominis in tuck crunches, your obliques are side core muscles, found and functioning laterally. As a result, obliques do things like bend us sideways, and rotate our upper bodies. However, the obliques will always get action, no matter what exercise you do.
How To Do Tuck Crunches
Tuck crunches are a very beginner-friendly exercise, but it’ll be most effective if you understand the mechanics of a basic core crunch (one of the variation included below). Because you’re just incorporating the legs via hip flexion, to isometrically engage the lower abs.
You can find the simple tuck crunch exercise steps below, and we also included a quick video tutorial.
Steps
Find a cushioned but firm surface, or use an exercise mat.
Lie on your back, then lift your knees up perpendicular to the floor, and bend your legs at a 90-degree angle. Your lower back should be flat and pressed into the floor.
Cross your arms on your chest, tense your core, and use your ab muscles to curl your upper body toward your knees. Push as far as you can without lifting your upper back. Squeeze your abs hard, and exhale.
While maintaining a tense core, slowly reverse the motion by lowering your shoulders to the ground. Inhale, and prepare for the next rep. Continue for the desired number of repetitions.
It’s that easy and effective!
Here’s a short video example of tuck crunches.
Tips
You can also place your fingers behind your head during tuck crunches. However, do not pull up on your neck. Keep your head neutral and use your abs to control the movement.
Your lower back should not leave the ground during tuck crunches.
For increased ab activation, bend your knees in as you crunch your upper body, then extend your legs out as you drop your shoulder to the floor. Just make sure your back stays flat against the floor, which means you won’t be able to drop your legs too far down.
Hold a weight in both hands to drive more stimulation in your abs!
This Exercise
Target Muscle Group/s: Rectus abdominis
Secondary muscle group/s: Obliques
Type: Hypertrophy
Mechanics: Isolation
Equipment: Cushioned surface, exercise mat
Difficulty: Beginner/Intermediate
Benefits of Tuck Crunches
If you need convincing of why tuck crunches are a cool ab exercise, here are a few reasons.
Show off your midsection
As the summer months draw near, eyes will also right in that midsection area if you put together the right ab training routine. Tuck crunches are not only a good way to stimulate your core, but they’re so quick and simple that you can even do them before you hit the sand, and get a nice midriff pump!
No ab tools needed
No bars, cables, weights, or machines necessary… tuck crunches require nothing but a cushioned surface, your commitment, and intensity.
Related: The best six-pack workout you can do at home
Learn to use your lower body to load your core
While leg involvement is minimal in tuck crunches, incorporating your legs in ab training is good practice. Your legs weigh a lot and are a convenient way to add a lot more resistance. You can do gradual progressions starting from tuck crunches, incorporating the many leg crunch variations.
Drawbacks of Tuck Crunches
Tuck crunches are a good exercise choice, but they aren’t perfect. Here are some drawbacks of this movement.
You’ll eventually need more…
Unless you’re maintaining or using it to warmup (both strategies are beneficial), there will come a point when you need to step up your tuck crunch game. Think around the 35+ rep mark, then progress by holding a weight, or progress to more challenging variations.
Leg movement would be better!
In tuck crunches, your legs remain in one static position, not moving. While it may increase lower ab activation, it’s undoubtedly better to move your legs, whether it’s lifting them up and down, doing bicycle crunches, or pulling them in and out.
More lower body involvement will simulate a lower core crunch, contracting the abs more, which should translate to a more effective exercise.
But holding your legs steady is a a good way to introduce your legs in your ab training, or cool down after an intense workout.
Variations and Alternatives of Tuck Crunches
There are endless crunch variations and alternatives, however, we wanted to choose ones that closest replicate a similar body position and movement to tuck crunches.
Basic ab crunch
The standard ab crunch is known as the exercise in its most basic and beginner-friendly form. You should definitely learn how to do it correctly before introducing your legs into the movement. That means contracting your abs, and using them to curl your torso off the ground.
As simple as they seem, there’s a right and wrong way to do them, and it’s too easy to slack off.
Steps
Lie on your back on a cushioned yet firm surface such as a carpet or training mat.
Bend your knees, and place your feet flat on the floor roughly hip width apart. Your feet should be close enough to your butt that you can reach forward and touch your heels. Your lower and upper back should be flat against the floor.
Then place both hands behind your head and keep your elbows flared out to the sides, where they should stay throughout the movement.
Now tighten your core, and lift your shoulders in, squeezing your abdominals. Keep your head neutral.
Slowly lower your upper body to the floor and repeat until you’re satisfied.
Here’s a short and sweet video of the basic ab crunch.
Weighted tuck crunch
It’s as easy as picking up a five pound dumbbell, weight plate, or any evenly weighted object that you can hold in both hands. Crunches may have a reputation of being a bodyweight-based exercise. However, your abs are muscles like any other muscles, and they need progressive resistance to respond and develop.
If you’re more advanced in your training, you should always add more weight/ more reps, and variations that challenge your core further.
Steps
To avoid dropping a weight on yourself, first, place the weight on the floor, and then sit next to it.
Then, hold the weight with both hands in front of your chest, lie on your back, and lift both legs up while keeping your knees bent at 90 degrees. Your lower back should be flat on the floor.
Press the weight up over your chest and lock out your elbows.
Engage your core, and use your ab muscles to crunch up and forward while reaching for your toes. Squeeze your core muscles hard.
Slowly roll back to the starting position but don’t allow yourself to rest. Immediately perform the next repetition and continue until the set is completed.
Bicycle crunches
They look simple, but bicycle crunches done right are a crazy good core builder that also promotes more mobile hips. While more of a rotation exercise, the legs follow a similar movement to wind sprints, and they’re totally worth including in your workouts.
Steps
Lie down on an exercise mat or soft surface.
Place your fingertips behind your head near your ears and lift your feet about 12 inches off of the floor.
Then, pull your left knee into your abdominals while twisting your body to the left. Try to touch your left knee and right elbow. Contract your abs during this part of the movement.
Immediately do the opposite motion with your legs, and rotate to the right.
Alternate your legs until you’ve completed one set. Rest for 30 seconds, and repeat.
Pro tips:
Pretend you’re trying to touch your shoulder to the opposite knee. This will ensure that you get optimal trunk rotation, and hence fully stimulate the obliques.
Make sure to alternate between bent and extended legs, kicking your legs in circles like you’re riding a bicycle.
On a weight loss journey? Use our calories burned during bicycle crunches calculator to track your progress.
V-Ups
A worthy variation in our books, v-ups allows you to perform a bodyweight floor crunch using the full weight of your arms and legs at the same time, targeting both the upper and lower abdominals. It is advanced though, so you should be somewhat of a crunch master beforehand.
Steps
Lie on the floor face up with your legs straight out, feet pressed together, and arms extended above your head.
Brace your core by pushing the pelvis down, taking a breath in, and tensing the midsection.
Then, simultaneously lift your legs up toward the center of the body, and reach your arms toward your toes.
Reverse the motion and return to the starting position while keeping your heels a few inches off the floor. Your back should always be flat against the floor and your core tensed.
FAQs
What are the best sets and reps for tuck crunches?Because tuck crunches are a fairly basic bodyweight based ab crunch variation, we recommend doing 2-3 sets of high rep sets, or training to complete muscular failure.
Then when you become more advanced, switch to weighted tuck crunches (included in this guide), and aim for a 12-20 rep range, using a weight that challenges you and makes you work for the last five repetitions!
How far should I crunch? The idea is to crunch as far as you can forward without lifting your upper back. You want to squeeze hard and contract your core muscles, which is best with a full range of motion, getting as much spine flexion as possible.
Tuck crunches are too easy. How to make them harder? Grab a weight plate, dumbbell or evenly weighted object and hold it above your chest. You can also bend and extend your legs as you crunch. See variations and alternatives section for reference.
Wrapping Up
There’s really nothing more to it… tuck crunches are simple but ab gains friendly exercise when you’re ready to go beyond a basic crunch, need a quick ab pump, or a warmup before your more intense core training. It’s a great exercise to train both ends of your core, while developing your mind muscle connection, making your ab training even better, so you can get those dreamy abs!
Zercher Deadlift Guide: How To, Benefits, Progression, Muscles Worked, and Variations
The Zercher deadlift is the Zercher squat’s sibling. These exercises are the namesake of the 1930s strongman Ed Zercher. Although the strongman originally invented the Zercher squat, his lifting techniques have touched the deadlift, and this unconventional exercise has been growing in popularity recently. The Zercher exercises involve holding the barbell in your elbow crooks….
Rocking Plank Guide: Muscles Worked, How-To, Benefits, and Alternatives
Planks are one of the most popular core exercises on the planet. Not so long ago, if you wanted to work your abs, you did crunches and sit-ups. However, those exercises gradually fell out of favor, and the plank took over.
This history of planks is long and storied, and there are examples of planks in yoga, Pilates, and other traditional workout methods.
Fast forward to the 21st century, and now there are online plank challenges, plank workout apps, and competitive planking is a thing. Did you know that the Guinness World Record for holding a continuous plank is a staggering 9 ½ hours!
While planks are undoubtedly an effective exercise, some people find them boring. After all, planks are an isometric exercise, meaning you contract your muscles without moving. So, instead of planking for reps, you just maintain your position for longer and longer durations.
Getting good at planks means you could be doing them for several minutes at a time, which is neither efficient nor very interesting. It’s no wonder that planks can seem dull.
The good news is that you don’t have to limit your core workouts to the same old static plank. There are several variations and alternatives you can use to make your training more time-efficient and interesting.
In this article, we take a look at rocking planks, explaining why and how to do this great bodyweight core exercise.
Rocking Plank – Muscles Worked
Rocking planks are a core exercise, and core is the collective term for the muscles of your midsection. However, they also involve several other muscles. The main muscles developed by rocking planks are:
Rectus abdominis
The rectus abdominis is the long, flat muscle on the front of your abdomen. Its functions are flexion and lateral flexion of your spine. It’s also involved in the compression of the abdominal contents. During rocking planks, the rectus abdominis works to stop your lumbar spine from extending.
Transverse abdominis
Where the rectus abdominis runs vertically up your abdomen, the transverse abdominis runs around it horizontally. Known as the TVA for short, this weightlifting belt-like muscle encircles your midsection and, when it contracts, squeezes inward to create intra-abdominal pressure (IAP). IAP supports your lumbar spine and prevents unwanted movement.
Obliques
The obliques are basically your waist muscles. There are two sets of oblique muscles – internal and external – which work together to rotate and laterally flex your spine. The obliques act as stabilizers during rocking planks, preventing any unwanted side-to-side movement.
Erector spinae
The erector spinae are the muscles of your lower back that work to prevent unwanted movement during rocking planks. However, if you do rocking planks correctly, you should not be able to feel these muscles working.
Quadratus lumborum
Known as the QL for short, these muscles lie beneath your obliques and are involved in lateral flexion and stabilization of your lumbar spine. While you can’t see your QL muscles, you may feel them working during rocking planks.
Deltoids
While rocking planks are undeniably a core exercise, your upper body will also get a workout. The rocking motion hits your deltoids, which are your shoulder muscles.
Done correctly, rocking planks involve many other muscles and muscle groups, including your quadriceps, calves, lats, and glutes. However, these muscles aren’t working particularly hard, so they won’t get much benefit from this exercise.
How to Do Rocking Planks
Get more from rocking planks while keeping your risk of injury to a minimum by following these guidelines:
Kneel down and place your forearms on the floor. Brace your core and pull your shoulders down and back.
Walk your feet back so your body is straight. Your shoulders should be over your elbows.
Point your toes and shift your weight forward, lowering your shoulders down toward your hands.
Push back with your arms and return to your starting position.
Continue for the desired number of reps.
Pro Tips:
Place your elbows on a folded exercise mat or foam pad for comfort.
Keep your core braced but do not hold your breath during this exercise.
Keep your forearms parallel or clasp your hands together as preferred.
Make this exercise harder by wearing a weighted vest.
The larger your movements, the more demanding this exercise becomes. Adjust your range of motion based on your core strength.
Rocking Plank Benefits and Drawbacks
Not sure if rocking planks deserve a place in your workouts? Consider these benefits and then decide!
No equipment required
Rocking planks are an excuse-free exercise that you can do anywhere and anytime. With no equipment required, you can do this exercise at home, in your hotel room, or anywhere else you have enough space to lie down.
Count reps instead of time
No watch or timer app? No problem! Instead of working your core for a fixed duration with stationary planks, rocking planks are done for reps. Do sets of straight reps, and don’t worry about how long you’ve been planking for.
More challenging than regular planks
Rocking planks increase the length of your support base, making them more challenging than stationary planks. However, because they’re done for reps, the tension on your muscles is not constant. In this way, rocking planks are more like an isotonic than an isometric exercise.
While rocking planks are a mostly beneficial exercise, there are also a few drawbacks to consider:
Increased shoulder stress
Rocking planks are a core exercise, but you’ll also be working your shoulders. Depending on how far you shift your weight forward, this could put undue stress on your shoulder joints. Perform this exercise with caution if you have a history of shoulder pain.
Increased lower back stress
Planks are perfectly safe if you maintain a neutral (slightly arched) spine. However, if you hyperextend your spine, you could experience back pain. Because rocking planks are more demanding than regular planks, you may find your core muscles fatigue faster, making it harder to maintain a neutral spine. Brace your core muscles hard to prevent this problem.
7 Rocking Plank Variations and Alternatives
Rocking planks are a highly effective core exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Body saw
While rocking planks are undeniably harder than stationary planks, your range of motion is limited by your ankle mobility. With body saws, you are free to move further, putting more tension on the target muscles. This exercise is significantly more intense than rocking planks, so proceed with caution!
Steps:
Adopt the plank position with your feet resting on a gym towel or sliding discs. Alternatively, you can take your shoes off and do this exercise in your socks. Brace your core.
Push yourself backward and slide your feet away from your arms. Do not allow your lower back to hyperextend.
Pull yourself forward again and repeat.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, latissimus dorsi.
Benefits:
A low-tech but high-effect bodyweight core exercise.
More strenuous than rocking planks, so suitable for more experienced exercisers.
Do this exercise anywhere you have a smooth surface to slide on.
Tips:
Do this exercise from the push-up position for a more intense workout.
Adjust your range of motion according to your core strength. The further you slide your feet, the harder the exercise becomes.
You can also do this exercise with your feet in a suspension trainer:
2. Stability ball stir the pot
Rocking planks primarily work your rectus abdominus. While your obliques are involved, they mostly work in a supporting role. With the stability ball stir-the-pot exercise, the obliques get promoted and have much more work to do.
Steps:
Place a stability ball on the floor and kneel behind it. Place your forearms on the ball and then walk your feet out and back into the plank position. Brace your core.
Keeping your body straight, make circles with your arms. Go clockwise and counterclockwise.
Continue for the desired number of reps and then rest.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids.
Benefits:
The obliques get more of a workout.
More demanding than rocking planks.
A functional and effective core exercise.
Tips:
Dust your forearms with lifting chalk to stop them from sliding off the ball.
Bend your legs and rest on your knees to make this exercise easier.
Raise your feet to make this exercise more challenging:
3. Ab wheel rollouts
Rocking planks increase the length of your support base, but not by much. Once you are strong enough to do a dozen or so rocking planks in good form, you should be ready for a new challenge. Ab wheel rollouts are an excellent option and one of the best anterior core exercises you can do.
Steps:
Kneel down and place your ab wheel in front of your knees. Brace your core and straighten your arms.
Without hyperextending your lumbar spine, push the wheel away from you and lower your chest toward the floor. Go as far as you can without losing your neutral spine.
Pull the wheel back into your knees and then repeat.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, latissimus dorsi.
Benefits:
A challenging movement for more experienced exercisers.
Low-tech but high-effect.
Ab wheels are cheap and readily available.
Tips:
No ab wheel? You can also do this exercise with a barbell.
Wear a weighted vest to make this exercise harder.
Progress to doing this exercise from standing:
4. Walkouts
Walkouts are like ab wheel rollouts, but you don’t need any equipment to do them. They work the same muscles as rocking planks, but the distance between your feet and hands is greater, so they’re a little more challenging. Kick your core workout up a level with walkouts.
Steps:
Stand with your feet together, arms by your sides. Brace your abs.
Hinging from your hips, lean forward and place your hands on the floor.
Taking small steps, walk your hands forward as far as you can while maintaining a neutral spine.
Hold the extended position for a couple of seconds.
Without relaxing your core, walk your hands back toward your feet and stand up.
Continue for the required number of reps.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
A very challenging bodyweight core move that’s ideal for more experienced exercisers.
No equipment required, so ideal for home workouts.
A significant step up from rocking planks.
Tips:
Stop your set if you cannot maintain core stability or start to feel this exercise in your lower back more than your abs.
The further you walk your hands beyond your shoulders, the harder this exercise becomes.
You can also do this exercise from kneeling.
5. Inchworm
Inch worms are very similar to walkouts. However, instead of walking your hands backward to return to the standing position, you move your feet forward to meet your hands. This makes inchworms ideal for outdoor workouts or when training in spacious gyms.
Steps:
Stand with your feet together, core braced, and arms by your sides.
Hinging from your hips, lean forward and place your hands on the floor.
Walk your hands forward as far as you can while maintaining your core stability.
Still bracing, and bending your knees as little as possible, walk your feet up to your hands.
Without standing up, start walking your hands forward into another rep.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
Tips:
Walk your hands as far forward as you wish. The further your hands are from your feet, the harder this exercise becomes.
Take care not to move your hands so far forward that you feel this exercise in your lower back.
Bend your knees as you lean forward if your hamstrings are tight.
6. High bird dog
Bird dogs are so-called because, when you do them, you look a little like a hunting dog pointing at its fallen prey. Regular bird dogs are performed from kneeling and are a great exercise for beginners. However, the high bird dog is much more challenging and an excellent core strengthener for more experienced exercisers.
Steps:
Adopt the push-up with your arms, legs, and body straight. Brace your core.
Keeping your hips and shoulders level, lift your left hand and right foot so they are roughly parallel to the ground.
Hold this position for 3-5 seconds.
Lower your arm and leg, and then repeat on the opposite side.
Continue alternating sides for the duration of your set.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
A very challenging bodyweight core exercise.
Increased oblique engagement.
A good exercise for developing better balance.
Tips:
Take care not to hyperextend your lumbar spine, as doing so could cause lower back pain and injury.
Make this exercise harder by moving your arms forward to extend your base of support.
You can also do this exercise with your legs bent and knees hovering a few inches off the floor, which is called the bear plank bird dog:
7. Kneeling overhead Pallof press
The horizontal Pallof press is a proven core anti-rotation exercise. However, the overhead version is more similar to rocking planks. Because weights are involved, you can easily make this exercise harder or easier according to your needs and goals. However, you should start with a light load because this exercise is harder than it looks.
Steps:
Attach a rope handle to a pulley machine set to about waist height.
Core braced, kneel with your back to the pulley and hold one end of the rope handle in each hand at shoulder level.
Keeping your torso upright, extend your arms overhead.
Lower the handles back to your shoulders and repeat.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
Infinitely scalable by adjusting the weight.
An excellent exercise for all levels of fitness.
Easier to progress/regress than most bodyweight core exercises.
Tips:
Kneel on a folded exercise mat or foam pad for comfort.
This exercise can also be done standing, making it more challenging, but it may also increase lower back stress.
You can also do this exercise with a resistance band:
Rocking Plank FAQs
Do you have a question about rocking planks or core training in general? No problem, because we’ve got the answers!
1. Will rocking planks give me six-pack abs?
While rocking planks will undoubtedly strengthen your rectus abdominis or six-pack muscle, they won’t necessarily give you a visible six-pack. Getting a six-pack involves lowering your body fat percentage so the outline of your abs shows through. For men, this usually means getting your body fat down to ten percent or less. Women typically need to hit 15% or lower.
As such, you’ll need to pay equal attention to your diet and your workouts if you want to get a six-pack.
Read more about training and eating for six-pack abs here.
2. Rocking planks hurt my lower back – what gives?
While rocking planks are generally safe, they could cause back pain if you let your hips drop or hyperextend your lumbar spine. Keeping your core brace will help prevent this problem, as will paying attention to your form.
However, if you still experience discomfort and pain during this exercise, it could be that your core muscles are too weak to fully support your lower back. In this case, choose a less demanding exercise, such as regular planks, and use them to build up your strength until you’re ready to try rocking planks again.
Either way, do not ignore pain, as it’s your body’s way of telling you something is wrong. Working through pain invariably makes things worse.
3. Should I train my abs every day?
While training your abs every day might be tempting, it’s probably not a good idea. Exercises like rocking planks cause micro trauma to your core muscles, which is the trigger for them to get stronger. However, the rebuilding process takes time, so you need to let your muscles to rest and recover so this can occur.
So, it’s generally best to limit your abs workouts to 2-3 times per week. This provides a good balance between work and rest. Training your abs every day could result in overtraining and inhibit rather than speed up your progress.
4. How many reps and sets of rocking planks should I do?
The answer to this question is, how many reps CAN you do? Because rocking planks are a bodyweight exercise, their difficulty depends on things like your weight and limb length, so some people will find them harder than others.
So, it’s up to you to determine how many reps to do. Perform the exercise until you feel the target muscles starting to fatigue. Then, over the coming weeks, gradually try to do more reps.
Regarding sets, 2-4 should be sufficient for most exercisers. If you feel you need to do more than four sets, you are either not working hard enough or are resting too long between sets. Try to fatigue your muscles in three sets to make your workouts more time-efficient.
5. Are rocking planks safe?
Performed correctly, rocking planks are a relatively safe exercise. Unlike crunches and sit-ups, they involve no significant movement of your spine, so they’re very lower back-friendly. However, if you lose core stability and hyperextend your lumbar spine, rocking planks could cause injury.
That said, if your technique is good and you stop your set before your form begins to deteriorate, rocking planks should be no more dangerous than regular planks.
Rocking Plank Guide – Wrapping Up
There is no denying the popularity and effectiveness of regular planks. They’re simple, accessible, and safe. That said, like most exercises, if you do them too often, planks can soon become boring and lose some of their benefits.
While you could just plank for longer, you’ll probably get better results from your workouts if you use some different exercises in your core workouts.
Rocking planks are a logical progression from regular planks and a simple way to take your core workouts to a new level.
Try them – you’re going to like them!
Penguin Taps Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Don’t let the name of this exercise fool you. Penguins are cute; this exercise is not. The penguin taps exercise focuses on your midriff. The irony here is penguins are far from the most shredded animals. With that said, if you do their namesake exercise for long enough, you’ll have a magazine-cover-worthy midsection. The penguin…
Cable Reverse Crunch: Muscles Worked, How-To, Benefits, and Variations
The cable reverse crunch is not a familiar exercise to most of us (admit it, you’ve never tried it). Hopefully, that will change as we’re convinced it’s one of the most potent variations for bringing out those stubborn and oftentimes invisible lower abs.
Effective core training is not just doing a few weighted crunches, and planks (although they’re part of it). For the best results, you need to incorporate movements that curl the torso at both ends and emphasize core muscle contraction (and oh, it feels so good!).
In this guide, we spill the beans on this must-have ab movement, that offers advantages over similar core-building powerhouses. We’ll show you how to do it correctly, and explain why the hips are key!
Muscles Worked During The Cable Reverse Crunch
A powerful core, and hip strengthening exercise, learn how cable reverse crunches train the abdominal and lower body muscles and understand the importance of training them.
Rectus abdominis
The fancy term for abdominal muscles, rectus abdominis are a long pair of muscles that run between the pelvis and lower chest. Consequently, these muscles serve to curl the torso at both ends of its attachments. We see this during a regular lying floor crunch (lifting the head and shoulders off the floor), and when curling the pelvis and lifting the hips off the ground.
Transverse abdominis
Most people think the abs are the bumpy ridges, aka six pack muscles. Well, that’s one set of abdominals. We also have deeper core muscles called the transverse abdominis. Slung between the ribs and pelvis too, they wrap around the torso, horizontally, like a lifting belt, and consequently acts like one, compressing the core, and stabilizing the spine.
Reverse cable crunches activate transverse abdominis, especially during the hip raise.
Obliques
Playing a sidekick role to the rectus abdominis during cable reverse crunches, obliques lie on either side of the abdominals, more laterally on the torso. The obliques’ position allows them to crunch the trunk sideways, and perform rotational movement of the upper body.
Hip flexors
The hip flexors are muscles that connect our spines to our legs, and they allow us to pull the knees back and lift the butt off the floor. Not just one muscle, but several contribute to this action.
Hip flexor muscles include:
Iliacus
Psoas (major and minor)
Rectus femoris
Iliocapsularis
Sartorius
However, “hip flexors” usually refers to the psoas and iliacus that form the iliopsoas muscle. A powerful duo, these muscles, together, are the strongest and most important hip flexors. Consequently, when iliopsoas contracts, it supports standing, sitting, and overall lower body movement.
How To Do The Cable Reverse Crunch
The cable reverse crunch requires a little more setup and training experience compared to more basic abdominal exercises.
This section will guide you through the proper step-by-step process including machine setup, pre-set routine, and finally, the cable reverse crunch.
Steps
Slide the cable pulley to the lowest notch on the railing. Then attach an ankle strap.
Sit on your butt facing the machine, then wrap the strap around your ankles and make sure it’s secure, and will not come off. Tip: Start with a very light weight and do a few reps to test the secureness of the ankle strap.
Now lie back on the floor and lift your knees up so you’re upper legs are vertical or perpendicular to the floor, and the legs are bent at a 90-degree angle. Extend your arms forward next to your butt and place the palms flat on the floor. Press your lower back flat on the ground.
Lift your shoulders and head off the floor like you’re doing an upper ab crunch, as shown in the video example below.
Tense your core muscles, then pull your knees into your chest and lift your butt off the floor. Focusing on curling the pelvis toward the ceiling, and squeeze both your lower and upper abs hard.
Slowly drop your hips and move your legs forward in the starting 90-degree legs bent position. Then repeat for the preferred number of reps. That’s one set!
Watch a video demonstration of the cable reverse crunch, below.
Tips
If you’re a beginner to exercise or direct ab training, start with the bodyweight variation first. It should be very challenging without extra resistance.
If you don’t have access to a cable machine but still want to benefit from weighted leg crunches, you can do hanging leg raises, strap on some ankle weights, or hold a dumbbell, or exercise ball between your feet.
Focus on curling the pelvis and remember to lift the butt off the floor to really engage the lower abs. Don’t just focus on pulling the knees back as it’s more about what’s happening with the butt!
This Exercise:
Target Muscle Group: Rectus abdominis
Secondary Muscles: Obliques, hip flexors
Type: Strength, hypertrophy
Mechanics: Isolation
Equipment: Cables and ankle strap
Difficulty: Intermediate
Benefits of Cable Reverse Crunch
The cable reverse crunch fits a specific role, not really offered by other options. Besides the main benefits of training the abdominals, there are bonus benefits too. Here’s why we like it.
Add resistance to bodyweight lying leg crunches
A basic lying leg crunch can become boring and unchallenging for those who are more advanced in their training. The cable variation is a gamechanger because you can add incremental weight, and most people will never outgrow the full weight stack. Although, you don’t need much weight anyhow.
It’s also more convenient to use ankle straps, and not have to hold a weight between your feet. You can focus more on the actual exercise.
Awesome hanging leg raise alternative
Numbered weights are the easiest way to track and make progress. With bodyweight variations and banded movements, it’s harder to do. How else can you measure strength progress using your legs during ab training?
Easier to measure gains!
Numbered weights are the easiest way to track your progress, and that’s something cable training offers. Unlike bodyweight and banded exercises where you need to be more strategic about measuring your gains!
Drawbacks of Cable Reverse Crunches
While the cable reverse crunch is a sweet movement, there could be some potential drawbacks.
Requires a decent level of fitness and core strength
While it is a weighted variation, reverse crunches are hard enough without the added resistance. They require strong ad mobile hips, plus decent strength from the deeper and more superficial abdominal muscles. Therefore, we can see why weighted cable reverse crunches are not the best for beginners or those out of shape.
Cables are ideal, but not required
Cables allow you to easily track your progress using a numbered weight stack.
Unless you have regular access to a cable machine, the other variations and alternatives (like the ones below) may require a little more planning and strategy, as you cannot as easily add resistance or measure the weight loads as accurately.
Cable Reverse Crunch Variations and Alternatives
One of the exciting things about training is there are so many different ways to train a muscle. Not only does this combat workout boredom, but using different angles and techniques will undoubtedly get you the best results. The following exercises add extra resistance to your lower ab crunches.
Check out our favorite cable reverse crunch variations and alternatives…
Banded reverse crunches
Resistance bands are the natural alternative to using cables because, when used correctly, they should provide constant tension, not allowing your muscles to take a break at any point during a repetition.
Steps
Wrap one end of a loop resistance band around a heavy, stable object close to floor level as shown in the video example below.
Sit on the floor and wrap the other end of the band around the top of your feet.
Lie back and bring your knees up so the upper legs are vertical and your lower legs are horizontal.
Engage your core, drive your knees back, and lift your butt off the ground, curling the hips upward. Squeeze your abs, then drop your butt down to the floor, and return your legs to the starting angle.
That’s one rep… Now do several more to complete your set!
Tips
Start with a light band and focus on performing the exercise with a full range of motion, and feeling the abs contract. If you can do 15 easy reps, it’s time to add more resistance!
Keep your feet pointed toward the ceiling and toes curved back, or the band will snap back toward the base, throwing off your set.
Recliner crunch
One of the simplest and most effective ways to make leg crunches more challenging is to recline your body, so that your legs are at an angle, forcing gravity to create more resistance for your abs.
Steps
Sit in the center on the long side of a bench.
Grab the edge of the bench on either side of your thighs.
Lean back, keep your back straight, and raise your feet off the ground while keeping your feet together. Your core should tense naturally.
Now simultaneously pull your chest and knees into each other while squeezing your ab muscles hard.
Reverse the motion and repeat as many times as needed.
Related: 13 Best Hanging Leg Raise Alternatives For Beginner, Intermediate and Advanced Levels
Hanging leg and hip raise
If you have access to a pull-up bar, hanging leg raises are a must. The core works extra to stabilize the trunk, and you’re working the abs against the full weight of the legs, unlike a basic lying leg crunch. A more functional option than the cable reverse crunch, hanging variations should be in your top five!
Steps
Reach up and grab the bar with your hands spaced roughly shoulder width apart. Pull your shoulders down.
Hold your feet together and tense your core muscles.
Now bend your knees and lift them up past your waist, then curl your pelvis up and lift your butt to engage the lower abs. Contract the lower core, then slowly drop your legs to the starting position, but don’t fully straighten them.
Repeat until your set is finished.
Pro tip: For more lower ab engagement, lift your butt even higher than what’s demonstrated in the video provided below.
TRX/suspension trainer knee tuck
You can also flip around and use a suspension trainer like TRX or alternatives to imitate a similar movement. It’s more challenging than a lying bodyweight reverse crunch because you’re in a high plank position and the feet are elevated several inches the ground. There are a lot more muscles involved too, making suspension crunches a more functional, and mental fortitude building exercise.
Steps
Adjust the suspension handles to roughly mid calf height.
Place the top of your feet in the loops as shown in the video demonstration.
Get in a push-up position with your hands shoulder width apart, elbows locked out, and arms vertical. Keep your body straight.
Push your feet down into the straps to keep them stable, then tense your abs, and pull your knees to your chest and squeeze your core.
Extend your legs and repeat for the desired number of reps. Do not allow your hips to sag.
Stability ball ab tucks
A perfect home variation, if you have a decent level of fitness ability. Exercise ball knee tucks are harder than a basic lying ab tuck, and the stability requirements work your abs overtime!
Note: Use a quality ball and make sure it’s properly inflated.
Steps
Assume a push-up position with your hands roughly shoulder width apart, palms aligned with the lower chest, fingers pointed forward, and arms fully extended.
Prop your lower shins and feet on top of the ball keeping your legs close together. Your body should be straight with the butt slightly lifted.
Now pull your knees into your chest and squeeze your abs.
Extend your legs back to the starting position and repeat for the desired number of repetitions.
Dragon flag/fly
Dragon flags need no convincing, used by none other than legends Bruce Lee, Sylvester Stallone, and pro trainer/ fitness celebrity Jeff Cavaliere (Athlean X YouTube channel). It’s a more advanced core exercise that uses just the body weight for resistance. Static in nature, you must use more muscles to stabilize, balance, and create the movement.
The challenge comes from extended legs, which creates a longer lever arm.
Steps
Lie flat on your back and grab a stable section of your chosen object behind your head. Ideally, you can grab underneath and apply upward force.
With your legs and feet pressed together, use your hips and core to lift your feet toward the ceiling. Your body should form a straight line. This is your starting position.
Now brace your core strong and squeeze your butt muscles, then slowly drop your legs until they’re at a roughly 45-degree angle to the surface you’re lying on.
Pull your legs back to the starting spot and repeat!
Tips
Grip matters! Ideally, you can anchor yourself down by holding an object from underneath with the palms facing the sky.
Work on just eccentric phase to build strength by cheating your legs to the top and slowly fighting against gravity as it pushes your body back down. There’s a progression in the video example below.
Squeeze your glutes! Your butt muscles are important for hip extension (straightening the legs), so they need to be activated, especially during the lowering phase, do this exercise effectively.
Watch the video below to see the important form cues.
Here’s a detailed video that we recommend watching if you have a few minutes to spare!
FAQs
Below you’ll find answers to some common questions about cable reverse crunches.
What are the best sets and reps for cable reverse crunches?It depends on your level of experience, goals, and current routine. We generally recommend using a variety of sets and rep ranges to get the benefits of increased core strength, more muscle development, and building a more resilient and athletically capable midsection.
Below we listed a few examples of ideal rep ranges for each desired outcome.
Stronger core: 6-8 reps
A little strength and muscle growth: 8-12 reps
Ab development and endurance: 15-25 reps
Note: You should be using a weight that challenges you in the last few reps of each set.
Do cable reverse crunches train the entire abs?Yes, it’s impossible to entirely isolate one part of the abdominal muscles. While leg crunches emphasize the lower abdomen, the abs are a pair of long muscles that split down the center and run parallel. Therefore, a crunch activates the length of the abs.
Wrapping Up
We said the cable reverse crunch was a powerful ab variation and we meant it. Unlike using the forces of gravity (e.g., decline crunches and hanging leg raises), and your body weight, this exercise uses adjustable resistance, and replicates the same lying position as conventional ab crunches.
There are few downsides except you need access to a cable machine and decent fitness ability. But we’ve also shown you other effective options too if that’s ever the case.
Program cable reverse crunches to take your core gains to the next level!
Duck Walk Guide: Muscles Worked, How-To, Benefits, and Alternatives
There are a lot of exercises named after animals. In many cases, these exercises emulate the movements of powerful animals, like tigers (push-ups), bears (crawling), and cobras (stretching). However, there are exercises named after less intimidating animals, too, that are no less effective. Spider curls (biceps) are one example, and downward dogs are another (stretch.)…
Most Effective V-Line Ab Workout & Diet Program to Build the ‘Sex Lines’
The Ultimate Guide To Building V-Cut Abs!
Once upon a time, abs were considered the epitome of fitness. Don’t get us wrong. Washboard abs are still regarded as a hallmark of peak fitness, but with a caveat — the v-line.
V-lines, also known as V-cut abs and “sex lines,” have grown in popularity over the last few years. The v-shape is created where the obliques meet the trans versus abdominis muscles.
The Rectus abdominis is made up of two connected muscle bands that run parallel down either side of your abdomen. It is the muscle people are usually referring to while talking about abs. On the other hand, obliques are fish-gill-like muscles on the sides of your abs.
Developing the v-cut is easier said than done — it requires a strict diet and training regimen. Since the sex lines are located near the bottom of your abdomen, crunches alone won’t help you build the coveted shape. Additionally, going overboard with leg raises and other lower ab exercises can hurt your lower back. You need to strike the perfect balance between your training, diet, and recovery program to carve the v-lines.
Related: 8 Closely-Guarded Secrets of Guys with Abs, Revealed!
V-Line Workout Program
Given below are two V-cut ab workouts that will help you carve your dream midriff:
V-Line Workout #1
Superset
V-up: 3 sets of 20 reps
V-up Hold: 3 sets of 10 reps (with a 5-second hold)
Superset
Hanging Leg Raise: 3 sets of 20 reps
Hanging Leg Raise Hold: 3 sets of 10 reps (with a 5-second hold)
Lying Leg Raise: 3 sets of 20 reps
Rotating Mountain Climber: 3 sets of 20 reps
Reverse Crunch: 3 sets of 20 reps
Ab Wheel Rollout: 3 sets of 15 reps
Russian Twist: 3 sets of 20 reps (each side)
How to perform the exercises:
1. V-Up
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Lie face-up on the floor with your legs extended straight and arms at your sides.
Raise your arms over your head and lift your legs off the floor slightly to get in the starting position.
Simultaneously lift your lower and upper body off the floor as if you’re trying to touch your toes.
Pause and contract your abs at the top.
Return to the starting position slowly and repeat for reps.
Tip: For the V-up holds, pause at the top of the movement for five seconds and contract your abdomen before returning to the starting position.
2. Hanging Leg Raise
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Grab a pullup bar with an overhand grip.
At the starting position, your arms should be extended and your feet off the ground.
While maintaining a slight bend in your knees, tighten your core and use your abs to raise your feet toward your shoulders.
Pause and contract your lower abs when your legs are parallel to the floor.
Return to the starting position.
3. Lying Leg Raise
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Lie face-up on the floor with your legs straight and your hands underneath your low back for support.
While keeping your legs straight, raise them until they are slightly above parallel.
Pause and contract your lower abs at the top.
Slowly lower your legs back to the starting position.
Repeat for recommended reps.
4. Rotating Mountain Climber
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Assume a pushup position with your hands underneath your shoulders. Your body should be in a straight line in the starting position.
Drive one knee towards the opposing elbow until the hip reaches 90 degrees of flexion.
Slowly return to the starting position.
Alternate between reps.
5. Reverse Crunch
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Lie face-up on an exercise mat with your knees together, and your legs bent to 90 degrees, feet planted on the floor.
Place your hand under your hips for lower back support.
Tighten your abs and drive your knees towards your chest.
Pause and contract your lower abs at the top.
Return to the starting position and repeat for recommended reps.
6. Ab Wheel Rollout
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Kneel on the floor and place the ab wheel directly under your chest. Your knees should be under your hips and hands under your shoulders at the starting position.
You can cross your legs or keep them straight back. Your feet can remain on the ground, or you can lift your feet, which requires more stability.
Keeping your arms straight, slowly roll the wheel straight outwards. Roll out as far as you can before you feel your back arching.
Pause for a moment in this position. Then, squeeze your abs to slowly return to the starting position.
Pro tip: Instead of rolling the wheel straight, you could roll it to the sides to put more stress on the V-line.
7. Russian Twist
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Sit on the floor with your knees bent and your feet flat on the floor.
Hold a weight plate with your arms fully extended in front of your chest.
Lean back so your torso is at a 45-degree angle with the floor.
Twist your torso as far as you can in one direction. Pause and contract your obliques at the top.
Reverse the motion and return to the starting position.
Repeat on the other side.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
V-Line Workout #2
Hollow Body Hold: 3 sets of 10 reps (with a 10-second hold)
Toes To Sky: 3 sets of 20 reps
Superset
Medicine Ball Slams: 3 sets of 45-60 seconds
Burpee: 3 sets of 45-60 seconds
Side Plank: 3 sets of 45-60 seconds (each side)
Heavy One-Arm Suitcase Carry: 3 sets of 20-second walks (each side)
Landmine Oblique Twist: 3 sets of 15 reps (each side)
Exercise Guide:
1. Hollow Body Hold
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Lie face-up on an exercise mat.
While maintaining a tight core, slowly raise your arms and legs towards the ceiling until they are at a 60-degree angle with the floor.
Hold the position for 45-60 seconds before returning to the starting position.
Repeat for reps.
2. Toes To Sky
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Lie face-up on an exercise mat.
Bend at your knees so that your upper legs are perpendicular and your lower legs are parallel to the floor.
In one motion, pull your knees toward your chest, raise your hips off the floor, and extend your legs straight towards the ceiling so your legs are perpendicular to the floor at the top.
Slowly return to the starting position and repeat for recommended reps.
3. Medicine Ball Slams
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Hold a medicine ball at your chest level with a soft bend in your knees.
Rise tall on your toes and extend the arms overhead with the medicine ball. Contract your V-lines in this position.
Exhale and aggressively slam the med ball into the floor.
Catch the med ball as it returns from the floor.
Repeat for the desired number of repetitions.
4. Burpee
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Start in a squat position with your knees bent, back straight, and your feet placed shoulder-width apart.
Lower your hands to the floor in front of you so they’re just inside your feet.
With your weight on your hands, kick your feet back to get in a pushup position.
Keeping your body straight from head to heels, do one pushup.
Do a frog kick by jumping your feet back to their starting position.
Stand and reach your arms over your head and jump explosively.
As soon as you land with knees bent, get into a squat position and do another repetition.
5. Side Plank
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Start by laying on your side with your feet stacked on top of one another.
Place your right elbow under your right shoulder. Your forearm should be perpendicular to your body.
While keeping your neck neutral, breathe out and brace your core.
Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
Keep your abdomen contracted as you hold the position.
Return to starting position and repeat on your left side.
6. Heavy One-Arm Suitcase Carry
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While holding a heavy kettlebell or dumbbell in one of your hands, stand upright with a shoulder-width stance.
Keep your shoulders down and core engaged throughout the exercise.
Begin walking forward slowly for 20 seconds.
Alternate between sides for the recommended number of repetitions.
7. Landmine Oblique Twist
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Stand upright with a shoulder-width stance.
Set up a barbell in a landmine attachment or the corner of a room.
Grab the opposite end of the barbell with both hands and raise it to your eye level.
As you pivot with your right foot, twist your torso to the left, then explode back to a neutral position.
Repeat on the other side.
Check Out: Debunked: The Top 5 Myths About Six Pack Abs
V-Line Diet Program
Like abs, everyone has V-lines, but most of us choose to protect them under a thick layer of fat. If you want to expose your V-cuts, you should begin by fixing your diet.
One of the most effective ways of bringing down your body fat percentage is to be on a calorie deficit — meaning, you should expend more calories than you consume in a day.
Here is a brief rundown on the relationship between body fat and ab visibility:
20%+: You will be soft around your midsection, and your abs will not be visible.
15-19%: It can be considered healthy, but it is unlikely that you will see any ab definition.
10-14%: You will be lean, which means your abs will be visible.
5-9%: You will be shredded to the bone.
It is no secret that abs are made in the kitchen. If you are new to the fitness lifestyle and want to build the v-line, you should begin your transformation journey by counting your calorie for two to three days. Note: Your weight should be consistent — meaning you should not be following a diet of any kind — while counting calories.
After you have the average value for your daily calorie and macronutrient intake, you can proceed to the next stage — diet planning.
According to Mayoclinic, if you want to lose one to two pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week. Subsequently, you could start your weight loss journey by cutting out 500 and 1,000 calories from your diet to enter a calorie deficit state.
After you have a calorie consumption goal, use a macronutrient calculator to determine your daily protein, carbs, and fat goals. Knowing the macro breakdown makes it easier to design a transformation diet.
Must Read: Terrence Ruffin Details Diet Plan Used Heading Into Arnold Classic
V-Cut Abs Diet Plan
If you are in the 15-19% body fat percentage range, use the diet laid down below to shed the extra fat.
Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Snack
Boiled Sweet Potato
Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Dinner
Chicken breast with Mediterranean brown rice
Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Cardio
Although you could build the v-lines without adding cardio to your fitness regimen, it will take significantly more time than if you performed cardio every day. Cardio is one of the most efficient ways of burning calories and entering a calorie deficit state.
Besides its fat-loss properties, according to research, cardio can help lower your heart rate, improve blood flow, regulate blood sugar and increase your daily energy level. [1] [2]
For best results, you should incorporate two cardio sessions in your V-line workout routine. The first session will be a 10-minute fasted HIIT (high-intensity interval training) workout that you should do first thing in the morning.
For the second cardio workout of the day, you’ll be doing a 30-minute LISS (low-intensity steady-state) workout in the evening. Performing both types of cardio routines will ensure you’re getting the best of both worlds and are optimizing your fat loss.
The Role of Genetics in Building V-Lines
Before wrapping up, let’s address the elephant in the room — genetics. As much as we hate to admit it, genetics play a huge role in bodybuilding. Your genetics are solely responsible for the shape, structure, and muscle origin and insertion.
Some people will find developing the V-cut easier than others. But why is that, you ask? Every individual has varying amounts of fat around their abdominals, and the skin around their abdominals might be thicker. Additionally, some people have abs that are uneven or at an angle.
The time an individual needs to devote to workouts, diet, and cardio, and their results will depend upon their genetics. Furthermore, the V-cut definition and muscle separation vastly depend on a person’s genetics.
Must Read: The Truth About Genetics, Bodybuilding & How To Overcome Them
Summing Up
V-cut abs are amongst the most stubborn muscle groups. Building the V-line requires strict training, diet, and a recovery program. You cannot develop the sex lines even if even one of the three components is not in order. Hence, you might come for the aesthetics but will stay for the overall fitness level you achieve while working for the V-cut abs.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
Get A Shredded Midriff With This Ab Workout
Get A Shredded Midriff With This Ab Workout
Washboard abs are hard to get. This is why only a few people have them. It takes patience, persistence, and an iron will to get a shredded core. You have to focus on your training and nutrition if you want to build a six-pack.
While it is true your diet plays a big role in building abs, you can’t overlook the importance of your workouts. A balanced diet can help you reduce your weight and body fat percentage and your ab workouts will help you get a shredded midriff.
1. Hanging Leg Raises – 3 Sets 20 Reps
Hanging leg raises are a great way to start your ab workout. It will help exhaust your abdominals at the beginning of your workout. This exercise helps target your lower abs which hold the stubborn body fat.
Most people make the mistake of swinging their bodies while performing this exercise. You need to keep your upper body at a fixed position and only move your legs. Bring up your legs so they’re parallel to the floor. Keep the movement slow and deliberate.
2. Cable Crunches – 3 Sets 20 Reps
Using cables in your ab workout helps you maintain a constant tension on your midriff throughout the exercise. Cable crunches work the upper and middle abdominal muscles and will leave you with an incredible pump by the end of this exercise.
Attach a cable extension to the pulley. Kneel down facing the pulley and hold the cables at the sides of your neck. Perform a crunch and try touching your knees with your elbows. Squeeze your midsection at the bottom of the movement.
3. Russian Twists – 3 Sets 20 Reps
Obliques are the most overlooked muscle group when it comes to ab training. Obliques give your abs the shredded and peeled look. If you find this exercise easy, use weights to add resistance. Russian twists also help with developing the V-cut in your lower abdominals.
Sit with your feet lifted about six inches off the ground. Hold a dumbbell or a weight plate in front of your chest. Turn to your right side, exhale and squeeze your oblique. Return to the starting position and repeat for the left side.
4. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves around the world for their effectiveness. They are incredibly effective at giving you a tight and firm core. Planks also help with building strength and conditioning your midriff. Increase the time as you get better at this exercise.
Many people make the mistake of letting their crotch hang low or forming a bridge by lifting their butt too high. This takes the tension off your core. Make the most of this exercise by holding your body in a straight line and keeping your core tight.
5. Decline Crunches – 3 Sets 30 Reps
Crunches are the staple exercise in most ab workouts. Crunches work the upper and middle abdominals, but performing the crunches on a decline bench will target your lower abs as well. If 30 reps are too easy, feel free to use weights.
Crunches aren’t just about going through the motions. Inhale while you’re at the bottom of the movement and exhale and squeeze your abs while you’re at the top of the movement. Keep your hands at the back of your head throughout the movement.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.