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How the exercises were compared
Two studies sponsored by the American Council on Exercise (ACE) are the most quoted sources for “best ab exercise” lists. Both measured muscle activity with electromyography (EMG), which records how hard a muscle is working, not how it will look.
| 2001 study | 2014 study | |
|---|---|---|
| Where | San Diego State University | University of Wisconsin-La Crosse |
| Who | 30 adults aged 20 to 45 | 16 adults aged 18 to 24 |
| What was tested | 13 exercises and devices | 8 devices and 7 bodyweight exercises |
| Compared with | The traditional crunch | The traditional crunch |
| Source | ACE, 14 May 2001 | ACE, 23 April 2014 |
Both studies are small, both are more than ten years old and both were funded by ACE. They are still the clearest public comparisons available, which is why we use them here, with that caveat.
The 2001 ranking: 13 ab exercises compared
Rank 1 is the highest muscle activity. “Rectus” is the six-pack muscle at the front; “obliques” are the sides of the waist.
| Exercise | Rank for the rectus | Rank for the obliques | Equipment |
|---|---|---|---|
| Bicycle crunch | 1 | 2 | None |
| Captain’s chair knee raise | 2 | 1 | Gym frame |
| Crunch on an exercise ball | 3 | 6 | Swiss ball |
| Vertical leg crunch | 4 | 5 | None |
| Torso Track | 5 | 7 | Device |
| Long arm crunch | 6 | 9 | None |
| Reverse crunch | 7 | 3 | None |
| Crunch with heel push | 8 | 8 | None |
| Ab Roller | 9 | 10 | Device |
| Hover (plank) | 10 | 4 | None |
| Traditional crunch | 11 | 11 | None |
| Exercise tubing pull | 12 | 12 | Resistance band |
| Ab Rocker | 13 | 13 | Device |
ACE reported the Ab Rocker as up to 80% less effective than the traditional crunch, and the Ab Roller as no more effective than it.
The 2014 result: nothing beat the crunch
The 2014 study reached a less flashy conclusion. None of the 15 exercises and devices tested activated the abs more than the traditional crunch. The Ab Wheel, the Ab Circle Pro, the side plank and the front plank showed significantly lower activity in the upper rectus than the crunch, and the planks also scored lower in the lower rectus. ACE’s chief science officer added that planks still help to develop core stability, despite those lower readings (ACE, 23 April 2014).
Read together, the two studies say:
- Bodyweight exercises are as good as most ab gadgets, and better than several.
- The bicycle crunch and the captain’s chair are strong choices for the front and sides.
- The crunch is a solid reference, not a weak exercise.
- Planks don’t light up the six-pack muscle as much, but they train the core to hold still, which crunches don’t.
Four best ab workouts built on the results
Best no-equipment ab workout (10 minutes)
Two rounds, 40 seconds of work, 20 seconds of rest.
| Exercise | Why it’s in |
|---|---|
| Bicycle crunch | Ranked 1st for the rectus, 2nd for the obliques (2001) |
| Reverse crunch | Ranked 3rd for the obliques (2001) |
| Crunch | The 2014 reference: nothing beat it |
| Plank | Lower EMG, but trains stability |
| Russian twist | Extra oblique work |
Best gym ab workout (15 minutes)
Three sets of each, 45 seconds of rest between sets.
| Exercise | Sets × reps |
|---|---|
| Captain’s chair knee raise | 3 × 10 to 12 |
| Cable crunch | 3 × 12 to 15 |
| Pallof press | 3 × 10 per side |
| Ab wheel rollout (from the knees) | 3 × 8 to 10 |
The full gym version, machine by machine: workout at the gym for abs.
Best ab workout for beginners (10 minutes)
Two rounds, 30 seconds of work, 30 seconds of rest: dead bug, crunch, heel taps, knee plank, reverse crunch. The bicycle crunch comes in once you can do 30 seconds of each without your lower back lifting.
Best quick ab workout (5 minutes)
One round, 40 seconds on, 20 off: bicycle crunch, reverse crunch, plank, crunch, side plank (switch sides halfway).
Which is the best ab workout for you?
| Your situation | Best choice |
|---|---|
| No equipment, short on time | Quick 5-minute workout, 3 times a week |
| Beginner, some back stiffness | Beginner workout; dead bug before any leg raises |
| Training at a gym | Gym workout, with the captain’s chair first |
| Want visible abs | Any of the above plus fat loss (see below) |
| Bored of the same routine | The generator, which changes the exercises every day |
How often? The NHS recommends strengthening activities on at least two days a week, covering all major muscle groups including the abdomen (NHS, reviewed 22 May 2024). Two or three ab sessions a week fits that.
What “best” can’t do
Even the highest-ranked exercise won’t make your abs visible on its own. A 2011 trial found that six weeks of ab exercises five days a week made people stronger without significantly changing belly fat or waist size (Vispute et al., 2011). Muscle activity tells you which exercise works the muscle hardest; body fat decides whether you see it.
Our free scan measures that side: a score out of 100, sub-scores for visibility, symmetry, lower belly and obliques, a body-fat range and your weakest zone, with a 7-day routine built from the best exercises for it.
Workout and first scan free. Full program: £24.99, paid once. Pricing
More comparisons and sessions
- Ab exercises: all 45 moves by level and equipment.
- Fitness abs workout: three sessions for a training week.
- Ab workouts: the main guide.
This page is general fitness information, not medical advice. Stop any exercise that causes pain, and speak to your GP first if you have a back problem, a hernia, or are pregnant or have recently given birth.
Frequently asked questions
Is the plank the best ab workout?
In the 2001 ACE study, the plank ranked 10th of 13 for the rectus abdominis but 4th for the obliques. It is still useful for stability.
What is the best ab workout at home?
The bicycle crunch came out on top in the 2001 ACE study and needs no equipment. The four workouts on this page are built on the results.
Do ab machines work better?
In the 2014 ACE study of 8 devices and exercises on 16 adults, none activated the abs more than a plain crunch.
Are ab exercises worth it?
Yes for strength. They will not remove belly fat on their own, as the 2011 Vispute trial shows.
Written by the Abdocoach team. General information, not medical advice.
Sources
- American Council on Exercise, study of 13 abdominal exercises, 14 May 2001, read 29 October 2026.
- American Council on Exercise, study of ab devices and exercises, 23 April 2014, read 29 October 2026.
- NHS, Physical activity guidelines for adults aged 19 to 64, reviewed 22 May 2024, read 29 October 2026.
- Vispute SS et al., The effect of abdominal exercise on abdominal fat, Journal of Strength and Conditioning Research, 2011.