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Are you aiming for a robust core or perhaps even a defined six-pack? Incorporating some focused ab exercises will help you hone in on that area. Keep reading as I highlight the top exercises, the best techniques for training, and the truth about what ab training can and can't achieve—especially given the many myths surrounding it.
Understanding the Location and Function of Your Ab Muscles
The term “Ab” is short for abdominals, typically referring to the rectus abdominis muscle (often abbreviated as RA).
The Rectus Abdominis (RA) is a long, vertical muscle situated on the front of the body, connecting the pelvis to the ribcage. When it contracts, the pelvis moves closer to the ribcage, which is the movement that occurs when performing a crunch.
The RA features horizontal connective tissue bands that divide it into the iconic “six pack,” although the number and appearance of these segments can vary from individual to individual. For instance, Arnold Schwarzenegger is known for having a four-pack, and Kumail Nanjiani’s abs are asymmetrical. These variations are completely normal, and it’s not possible to alter the muscle’s structure—only its size and strength can be modified.
Rather than referring to it as 'ab' training, it's more common to discuss 'core' training today. The core encompasses a variety of muscles beyond just the RA. This includes the transverse abdominis, internal and external obliques, back muscles like the spinal erectors, and some trainers even include the glutes, hip flexors, upper back, and chest as part of the core. Thus, core training isn’t only about working the abs, although strong abdominal muscles contribute significantly to a powerful core.
Why traditional ab exercises like planks and situps may not be the best choice for building abs.
Situps and planks are often considered classic ab exercises. While neither is inherently bad, there are more effective alternatives to these exercises.
The main issue with situps is that if you push beyond fatigue, other muscles may compensate, potentially straining your spine and leading to back pain. This isn’t a concern if you do a moderate number, like 10 situps, and stop while your form is still good. However, performing excessive reps can eventually result in discomfort in the lower back.
When situps lost popularity, planks took their place as the new go-to. On the plus side, planks are gentler on the back and activate more core muscles beyond just the RA. However, they can be challenging for beginners, and once you become more experienced, they stop providing significant strength benefits. Holding a plank for a few minutes might look impressive, but it doesn’t necessarily improve core strength in the long run.
The ideal ab exercise for beginners: deadbugs
If planks or pushups cause discomfort in your back or result in sagging hips, deadbugs are an excellent alternative. In this move, you lie on your back with all four limbs elevated, and gradually lower one arm and one leg toward the floor while keeping your torso stable.
If that’s still too challenging, you can modify the exercise by performing it with one arm at a time or keeping your legs bent. Once you’re able to perform deadbugs with straight arms and legs while maintaining proper form, you’re ready to progress to more advanced exercises.
If you're tired of planks, here's the ultimate ab exercise for you: ab rollouts.
The ab wheel, a deceptively simple tool, provides an intense challenge for your core. You’ve probably seen one tucked away in the gym, thought 'what’s this?' and then quickly found yourself face-planting after giving it a try.
To get the most out of your ab wheel workouts, kneel down facing a wall. Roll the wheel toward the wall, then bring it back to your starting point without using your hips. Try to find a distance that allows you to do three sets of 8-12 reps.
As you improve, you'll be able to increase the distance from the wall. The goal is to roll all the way out until your belly touches the floor, then return to the starting position—eventually, the challenge will be doing this while standing rather than kneeling.
For this exercise, all you need is an ab wheel—don’t overcomplicate it. A basic $10 model works just fine, and in fact, cheaper wheels might actually be better since their lack of stability forces your core to work harder.
Shoutouts to some honorable mentions.
While there are countless fantastic ab exercises, two stand out. First, plank saws are an advanced variation of the regular plank. You rock your body back and forth, keeping constant tension in your abs. This can be done by flexing and extending your ankles or using sliders under your feet.
Another solid option for advanced trainees is hanging leg raises. The hardest variation is strict, without any swinging, and with legs kept straight. If you don’t have an ab wheel, hanging leg raises (with bent knees, if necessary) can be a great substitute.
Quick-fire session: all your burning questions about ab training, answered.
Now that you've chosen your ab exercise, let's tackle a few common questions and debunk some myths.
What are the best ab exercises for men and women?
That’s actually a trick question! The best ab exercises depend on your current strength level, not your gender or appearance goals. The list of ideal ab exercises is the same for both men and women.
How often should you train your abs?
Some suggest training your abs every day, while others recommend treating them like any other muscle group with a few hard sets a few times a week. The truth is that abs are just like any other muscle, so both approaches can work. (You could do squats or bicep curls daily, but you'd need to keep them light.)
If you prefer to train your abs every day, keep at it. But I’d suggest doing three to five sets of 10 reps, two to three times a week. This will give your muscles enough rest between sessions so they’re ready for a challenge. You might even discover that your core strength is greater than you thought.
How can I achieve a six-pack?
A six-pack occurs when your abdominal muscles are well-developed and the fat around your midsection is low enough for the definition of your abs to show when flexed.
Although a strong core is important, it's the amount of belly fat that determines if your abs are visible. Everyone stores fat differently—some people find it easier to make their abs appear, while others may need to reach an extremely low body fat percentage to see any definition.
To develop a six-pack, you need to focus on ab exercises, consume fewer calories than you burn, and also rely on factors like genetics and other uncontrollable elements that play a role.
Will these exercises help me burn belly fat?
Let's make this clear: exercises cannot target fat loss in specific areas. You can work a muscle (like your rectus abdominis) to make it stronger, and adjust your diet to lose or gain fat overall. That’s it—those are the only two factors you can control. Doing deadbugs, ab rollouts, crunches, or planks won't change the amount of fat around your belly.
These exercises won't “tone” your belly either; that’s simply a term for “building muscle and losing fat,” which we've already covered. However, they will strengthen your abdominal muscles, making you more athletic, functional, and healthier overall. For many of us, that’s reason enough to include them in our routine.
