In this article
- How to read this library
- Upper ab exercises (8)
- Lower ab exercises (11)
- Oblique exercises (13)
- Core and stability exercises (13)
- How to do the 8 most-used ab exercises
- Which ab exercises activate the most muscle?
- How to build a session from this library
- Strong abs, but no six-pack?
- Frequently asked questions
- Sources
Build your workout
If you would rather not build a workout yourself, choose your level, time and equipment above and the generator picks the exercises from this library, with a timer and an animation for each move.
How to read this library
Each ab exercise is sorted by zone (upper, lower, obliques, core), level (1 = beginner, 2 = intermediate, 3 = advanced) and equipment (none, one dumbbell, or gym). The “easier” and “harder” columns show the next step down or up, so you can progress without guessing.
The “upper” and “lower” labels describe which part of the movement is emphasized. The rectus abdominis is one muscle that runs from the pubic crest up to the lower ribs and the bottom of the breastbone (IMAIOS e-Anatomy), so “upper” moves curl the ribs toward the hips and “lower” moves bring the hips toward the ribs. Both work the same muscle.
Upper ab exercises (8)
| Exercise | Level | Equipment | Muscles | Easier | Harder |
|---|---|---|---|---|---|
| Crunch | 1 | None | Rectus abdominis | none | Sit-up |
| Toe-touch crunch | 1 | None | Rectus abdominis | none | V-up |
| Sit-up | 2 | None | Rectus, hip flexors | Crunch | V-up |
| Rowing crunch | 2 | None | Rectus, hip flexors | Crunch | V-up |
| Weighted crunch | 2 | Dumbbell | Rectus abdominis | Crunch | none |
| Dumbbell toe touch | 2 | Dumbbell | Rectus abdominis | Toe-touch crunch | none |
| Cable crunch | 2 | Gym | Rectus abdominis | Crunch | none |
| V-up | 3 | None | Rectus, hip flexors | Rowing crunch | none |
More detail and form cues for each of these: upper ab exercises.
Lower ab exercises (11)
| Exercise | Level | Equipment | Muscles | Easier | Harder |
|---|---|---|---|---|---|
| Dead bug | 1 | None | Transverse, rectus | none | Reverse crunch |
| Seated knee tuck | 1 | None | Rectus, hip flexors | none | Reverse crunch |
| Standing knee raise | 1 | None | Rectus, hip flexors | none | Reverse crunch |
| Reverse crunch | 2 | None | Rectus abdominis | Dead bug | Lying leg raise |
| Lying leg raise | 2 | None | Rectus, hip flexors | Reverse crunch | Hanging leg raise |
| Flutter kicks | 2 | None | Rectus, hip flexors | Dead bug | Scissor kicks |
| Scissor kicks | 2 | None | Rectus, hip flexors | Flutter kicks | none |
| Hip lift | 2 | None | Rectus abdominis | Reverse crunch | none |
| Captain’s chair knee raise | 2 | Gym | Rectus, hip flexors | Reverse crunch | Hanging leg raise |
| Hanging knee raise | 2 | Gym | Rectus, hip flexors | Captain’s chair | Hanging leg raise |
| Hanging leg raise | 3 | Gym | Rectus, hip flexors | Hanging knee raise | none |
Ready-made sessions with these moves: lower ab workouts.
Oblique exercises (13)
| Exercise | Level | Equipment | Muscles | Easier | Harder |
|---|---|---|---|---|---|
| Bicycle crunch | 1 | None | Rectus, obliques | none | Russian twist |
| Heel taps | 1 | None | Obliques | none | Bicycle crunch |
| Standing oblique crunch | 1 | None | Obliques | none | Standing cross crunch |
| Standing cross crunch | 1 | None | Rectus, obliques | Standing oblique crunch | Bicycle crunch |
| Side plank on knees | 1 | None | Obliques, transverse | none | Side plank |
| Dumbbell side bend | 1 | Dumbbell | Obliques | none | none |
| Side plank | 2 | None | Obliques, transverse | Side plank on knees | Side plank hip dip |
| Russian twist | 2 | None | Obliques | Bicycle crunch | Weighted Russian twist |
| Cross-body mountain climber | 2 | None | Obliques, transverse | Mountain climber | none |
| Dumbbell woodchop | 2 | Dumbbell | Obliques, transverse | none | none |
| Cable woodchop | 2 | Gym | Obliques, transverse | Dumbbell woodchop | none |
| Side plank hip dip | 3 | None | Obliques | Side plank | none |
| Weighted Russian twist | 3 | Dumbbell | Obliques | Russian twist | none |
Core and stability exercises (13)
| Exercise | Level | Equipment | Muscles | Easier | Harder |
|---|---|---|---|---|---|
| Knee plank | 1 | None | Transverse | none | Plank |
| Plank | 1 | None | Transverse, rectus | Knee plank | Plank shoulder tap |
| Bird dog | 1 | None | Transverse | none | Bear plank |
| Stomach vacuum | 1 | None | Transverse | none | none |
| Hypopressive breathing | 1 | None | Transverse | none | none |
| Bear plank | 2 | None | Transverse, rectus | Bird dog | none |
| Plank shoulder tap | 2 | None | Transverse, rectus | Plank | Plank up-down |
| Plank up-down | 2 | None | Transverse, rectus | Plank | none |
| Mountain climber | 2 | None | Rectus, hip flexors | Plank | Cross-body mountain climber |
| Pallof press | 2 | Gym | Obliques, transverse | none | none |
| Hollow hold | 3 | None | Transverse, rectus | Dead bug | none |
| Renegade row | 3 | Dumbbell | Obliques, transverse | Plank shoulder tap | none |
| Ab wheel rollout | 3 | Gym | Transverse, rectus | Plank | none |
The library holds 45 exercises: 32 need no equipment, 6 use one dumbbell and 7 use gym equipment. Nine of them are done standing, for days when you can’t or don’t want to get on the floor (see the standing abs workout).
How to do the 8 most-used ab exercises
These eight moves are the base patterns of the library. Most of the other exercises are harder, easier or loaded versions of them.
Crunch
Lie on your back, knees bent, feet flat. Breathe out and curl your head and shoulders off the floor until your shoulder blades lift, then lower slowly. Keep your chin off your chest and your hands light behind your head.
Reverse crunch
Lie on your back with knees bent at 90 degrees above your hips. Breathe out and roll your hips off the floor toward your ribs, then lower them without letting your feet drop. The movement is small; swinging the legs turns it into a hip-flexor exercise.
Bicycle crunch
From the crunch position, bring one elbow toward the opposite knee while the other leg extends, then switch. Move slowly enough that your shoulders actually rotate. Elbows flapping toward the knee without turning the trunk is the usual mistake.
Plank
Forearms under shoulders, body in a straight line from head to heels. Squeeze your glutes and pull your belly button in. Stop the set when your hips sag or your lower back starts to ache.
Side plank
Lie on your side, forearm under your shoulder, feet stacked. Lift your hips until your body forms a straight line. Start on your knees if holding 20 seconds with good form is hard.
Dead bug
On your back, arms pointing to the ceiling, knees above hips. Lower one arm and the opposite leg toward the floor while your lower back stays pressed down, then return and switch. It’s the safest way to learn to keep your back flat before leg raises.
Lying leg raise
On your back, legs straight, hands under your hips if needed. Raise your legs to vertical, then lower them slowly and stop before your back arches. Bend your knees to make it easier.
Russian twist
Sit with knees bent and lean back until you feel your abs working. Rotate your shoulders from side to side, keeping your chest up. Lift your feet or hold a dumbbell to make it harder.
Which ab exercises activate the most muscle?
Muscle-activity tests favor a few simple moves. In a 2001 study at San Diego State University, 30 adults did 13 ab exercises while researchers measured muscle activity. The bicycle crunch ranked first for the rectus abdominis and the captain’s chair knee raise first for the obliques (ACE, May 14, 2001).
A 2014 study of 16 adults at the University of Wisconsin-La Crosse found that no device and no bodyweight move tested beat the traditional crunch for rectus activation, while front and side planks scored lower than the crunch (ACE, April 23, 2014). Both samples are small, and the studies are more than 10 years old. Planks still have a place: they train the trunk to stay still, which crunches don’t.
How to build a session from this library
- Pick 4 to 6 exercises from at least three zones (for example one upper, one lower, one oblique, one core).
- Choose moves at your level. If you can’t do 30 seconds with clean form, use the easier version.
- Work 30 to 45 seconds per exercise with 15 to 30 seconds of rest, for 2 or 3 rounds.
- Train abs 2 to 3 times a week. The CDC recommends at least 2 days of muscle-strengthening a week covering all major muscle groups, including the abdomen (CDC, page dated December 20, 2023).
- Each week, move one exercise to its harder version or add 5 seconds of work.
The generator does these five steps for you and changes the selection each day. For full sessions by level, see the ab workouts guide, and for rankings, the best ab workouts.
Strong abs, but no six-pack?
Doing more ab exercises makes your abs stronger but does not burn the fat over them, which is why many people train for months without seeing lines. Our free scan reads one photo and tells you where you are: a score out of 100, sub-scores for visibility, symmetry, lower belly and obliques, a body-fat range and your weakest zone, plus a 7-day routine aimed at it.
The paid program then follows you for 8 to 12 weeks with a new scan each week. Prices are listed upfront.
Workout and first scan free. Full program: $28.99, paid once. Pricing
This page is general fitness information, not medical advice. Stop any exercise that causes pain and check with a doctor if you have a back problem, a hernia, or are pregnant or postpartum.
Frequently asked questions
Are ab exercises worth it?
Yes, for strength and for the strengthening days the CDC and NHS recommend. They will not remove the fat on top of the muscle: the 2011 Vispute trial found no significant drop in abdominal fat after six weeks of ab work.
Do I need equipment for ab exercises?
No. 32 of the 45 exercises in the library need nothing, 6 use a dumbbell and 7 use gym equipment.
Do ab exercises burn belly fat?
In a 2011 randomised trial, 24 adults did 7 ab exercises five days a week for six weeks. They got stronger, but their abdominal fat, fat mass and waist did not fall significantly against the control group (Vispute et al., 2011).
Which ab exercise is the best?
In the 2001 ACE study of 13 exercises, the bicycle crunch and the captain’s chair knee raise came out on top for muscle activity. See the full ranking on best ab workouts.
Written by the Abdocoach team. General information, not medical advice.
Sources
- IMAIOS, e-Anatomy: rectus abdominis muscle, undated page, read October 29, 2026.
- American Council on Exercise, study of 13 abdominal exercises, May 14, 2001.
- American Council on Exercise, study of ab devices and exercises, April 23, 2014.
- CDC, Adult Activity: An Overview, page dated December 20, 2023, read October 29, 2026.
- Exercise data: Abdocoach exercise library (45 exercises), October 2026.