Abs exercises

Abs: 400+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the abs work

"Abs" covers several muscles. The rectus abdominis runs down the front of the belly and curls the spine forward; it is the six-pack. The obliques on each side turn and bend the trunk and stop it from twisting, and the deep transversus abdominis wraps around the middle like a belt and tightens it.

In daily life and in the gym, their biggest job is to hold the trunk still while the arms and legs move. That is why bracing exercises sit next to crunches in a good programme.

How to train it

Mix three kinds of work: something that curls the spine (crunches, leg raises), something that resists movement (planks, dead bugs, the Pallof press) and something for the sides. Two or three short sessions a week are plenty, and the abs also work hard in squats, deadlifts and overhead presses.

Visible abs depend mostly on body fat, not on how many crunches you do, so the kitchen matters as much as the training.

Seven to start with

  1. 1
    BeginnerPlank

    The basic bracing drill. Hold a straight line from head to heels, and stop when the hips start to sag.

  2. 2
    BeginnerDead Bug

    Teaches you to keep the lower back still while the arms and legs move. A good first exercise.

  3. 3
    BeginnerCable Kneeling Crunch

    A crunch you can load and progress in small steps, like any other strength exercise.

  4. 4
    BeginnerPallof Press

    Trains the core to resist twisting, which is its main job when you carry or push.

  5. 5
    IntermediateSide Plank

    Works the obliques and the sides of the trunk, which plain crunches miss.

  6. 6
    AdvancedHanging Leg Raise

    Hard work for the lower part of the abs, and your grip, once you can hang without swinging.

  7. 7
    AdvancedAb Wheel Rollout

    One of the toughest anti-extension drills. Start with short rolls from the knees.

All 400+ ab exercises