Muscle guide · Core

The Best Exercises for Abs

The best ab exercises load spinal flexion (cable crunches, hanging leg raises, decline sit-ups) and anti-extension (ab wheel rollouts, dead bugs). Visible abs depend mostly on body fat, but training them makes them thicker and stronger.

Includes: Rectus Abdominis Lower, Rectus Abdominis Middle-Lower, Rectus Abdominis Middle-Upper, Rectus Abdominis Upper · also called Lower Abs Left, Lower Abs Right, Middle-Lower Abs Left, Middle-Lower Abs Right

Written by the FitStack training team. Last reviewed .

Front view: muscles worked by abs training. Primary: abs.
Back view: muscles worked by abs training. Primary: abs.
Primary

What the abs do

  • Bends the spine forward (flexion).
  • Resists the lower back arching (anti-extension).
  • Tilts the pelvis backward.

The rectus abdominis is the "six-pack" muscle running from the ribs to the pubic bone, divided by tendons into segments. Under it the transversus abdominis braces the trunk. Exercises that curl the pelvis up (leg raises) bias the lower fibres; crunches bias the upper fibres.

6 best ab exercises

  1. Cable crunch — Loadable spinal flexion.
  2. Hanging leg raise — Lower abs and hip flexors.
  3. Ab wheel rollout — Hard anti-extension.
  4. Decline sit-up — Long range of motion.
  5. Reverse crunch — Floor version of the leg raise.
  6. Dead bug — Teaches bracing.

Sample abs workouts

Gym core workout

Gym · Intermediate

Gym core workout: exercises and sets × reps
Cable crunch 3 × 10–15
Hanging leg raise 3 × 8–12
Ab wheel rollout 2 × 8–10

Home core workout

Home · Beginner

Home core workout: exercises and sets × reps
Dead bug 3 × 8 per side
Reverse crunch 3 × 10–15
Russian twist 2 × 20 total

Sets × reps. Finish each set with one or two reps left in reserve, and rest 2 to 3 minutes after compound lifts and 1 to 2 minutes after isolation work.

How many sets for the abs?

Train abs like any muscle: 6 to 12 hard sets a week, with load or harder variations as you get stronger.

Muscle growth rises with weekly volume: in a meta-analysis, 10 or more hard sets per muscle per week produced more growth than fewer than 5 (Schoenfeld et al., 2017), and training a muscle at least twice a week beat once a week when volume was matched (Schoenfeld et al., 2016). Start near the low end and add sets while you are still recovering between sessions.

More abs exercises by equipment

Body Weight

Band

Cable

Assisted

Barbell

Leverage Machine

Dumbbell

Stability Ball

Medicine Ball

Weighted

Filter every abs exercise in the library →

Exercises that also work the abs (50)

Abs training FAQs

Can I get a six-pack by training abs?

Training builds the muscle, but whether it shows depends on body fat. Spot reduction does not work; fat loss comes from an overall calorie deficit.

Should I train abs every day?

You can, but it is not needed. Two or three focused sessions a week with progressive load works better than daily high-rep crunches.

Do squats and deadlifts work the abs?

They train the core to brace, but they do not take the abs through flexion, so direct work still adds size.

Sources

  1. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017;35(11):1073-1082.
  2. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689-1697.

General fitness information, not medical advice. Speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.