Chest | Back | Shoulders | Biceps | Triceps | Legs | Abs

Let us be clear: This is not a late-night infomercial, nor will we assert the existence of a single "best ab exercise." Countless individuals have made such claims, but they are unfounded. The reality is that developing a well-defined six-pack demands a diverse repertoire of exercises and months—if not years—of consistent effort.

This does not mean you should abandon the pursuit—it merely means you must take action. We have curated a comprehensive list of elite abdominal exercises, presented in no particular order, accompanied by concise explanations of their efficacy and, where applicable, supporting research.

How We Selected These Exercises

Our criteria for inclusion prioritize:

• Ease of mastery and execution

• Comprehensive muscle stimulation and intensity

• Prevalence among dedicated lifters and bodybuilders (this is a critical factor)

• Accessibility of equipment in commercial fitness facilities

A Critical Note on Nutrition

However, nutrition cannot be overlooked. As registered dietitian and bodybuilder Paul Salter elucidates in How Six-Pack Nutrition is a Different Beast than Fitness Nutrition, the more ambitious your goal, the less flexibility (i.e., "cheat" room) you will have.

10 Best Ab Exercises

1. Hanging Knee Raise

Rationale for Inclusion: Leg raises are favored for numerous reasons, but their greatest attribute is scalability. Beginners can start with bent-knee raises using a captain’s chair or ab straps to target the lower core, progress to straight-leg raises, and eventually advance to a hanging bar. By the time you can perform full straight-leg toes-to-bar raises, you will have developed unmatched full-core strength.

Additional benefits include adjustable difficulty: Holding a medicine ball between the knees or ankles increases resistance, enabling training in a lower rep range. Incorporating a twist at the top or progressing to "windshield wipers" targets deeper rotational muscles and obliques.

Across all variations, prioritize abdominal engagement—not momentum—to lift the legs to the maximum range of motion per rep.

Hanging Knee Raise Variations for Abdominal Development:

• Hanging leg raise

• Captain's chair knee raise

• Parallel bars knee raise

• Hanging dumbbell knee raise

• Hanging toes-to-bar

• Hanging windshield wiper

Programming Recommendations: Perform this exercise first or second in your routine for 3 sets of 10–15 reps (or maximum viable reps). If using a medicine ball, implement a dropset by releasing the ball upon reaching muscular failure.

2. Machine Crunch

Rationale for Inclusion: Resistance-based abdominal exercises are undervalued. Additional resistance is one of the most effective stimuli for fast-twitch muscle fiber growth, which is critical for developing the "dense" musculature of a six-pack.

Machines allow for precise load adjustment, enabling training to failure at any desired rep range. Pin-loaded machines are particularly effective for dropsets. If a dedicated ab machine is unavailable, cables or resistance bands yield identical benefits.

Machine Crunch Variations for Abdominal Development:

• Ab crunch machine

• Smith machine V-up

Programming Recommendations: This exercise is ideal for the early portion of your ab routine. Use a challenging weight for a lower rep target, or lighter weight as a finisher. In either case, 3–4 sets of 10–15 reps is a robust framework.

3. Pallof Press

Rationale for Inclusion: This growingly popular movement trains the abs to perform their primary function: skeletal stabilization. The Pallof press is an anti-rotation exercise, requiring the body to actively resist rotational forces throughout the movement. Such exercises enhance core stability across multiple planes and reduce injury risk.

First-time practitioners often find this exercise more demanding than anticipated.

Pallof Press Variations for Building Strength:

• Pallof press (cable or band)

• Pallof press with rotation

Programming Recommendations: Heavy loads are unnecessary—they will only compromise form. Perform this exercise after your most demanding ab move of the day, using a weight that allows 3 sets of 10–15 reps per side.

4. Cable Crunch

Rationale for Inclusion: The cable crunch’s greatest strength is its versatility. It is suitable for all fitness levels, compatible with any cable machine, and allows for precise resistance adjustment to meet target rep ranges. Resistance bands are a viable alternative if a cable stack is unavailable.

Despite these advantages, improper form is common. Below are critical form cues from the article 4 Cable Crunch Blunders:

• Squeeze the glutes and maintain forward hip positioning—sitting back shifts emphasis to the hip flexors.

• Round the back throughout each rep.

• Keep hands adjacent to the head to avoid engaging the shoulders or upper body.

• Maintain a neutral neck—do not tuck the chin.

Adhere to these cues for optimal execution.

Cable Crunch Variations for Abdominal Development:

• Kneeling cable crunch

• Kneeling cable oblique crunch

• Kneeling cable alternating crunch

• Standing cable crunch

Programming Recommendations: This exercise is another strong choice for the early to middle portion of your routine, performed for low-to-moderate reps. Complete 3 sets of 10–15 reps. For a dropset, adjust the cable pin or switch to a lighter resistance band upon reaching failure and immediately perform 8–10 additional reps.

5. Decline Crunch

Rationale for Inclusion: This classic exercise enhances abdominal engagement by extending the range of motion beyond standard crunches. Difficulty can be adjusted via bench angle, and resistance can be added with a medicine ball, dumbbell, or weight plate held against the chest. It is an excellent gym-free alternative to cable or machine-based exercises for ab development.

Caution: Hooked feet can lead to overreliance on the hip flexors instead of the abs. Maintain a flat lower back against the bench and keep the abs engaged. If the burn is insufficient, remove all weight, place hands on the belly, and focus on slow, controlled contractions.

Decline Crunch Variations for Abdominal Development:

• Decline oblique crunch

• Decline plate sit-up

• Decline reverse crunch

Programming Recommendations: Position this exercise later in your routine, after accumulating fatigue from more demanding movements. Perform 3 sets of 10–15 reps. If 15 reps feel easy, increase the bench angle or use heavier resistance.

6. Squat

Rationale for Inclusion: We do not subscribe to the myth that squats and deadlifts alone are sufficient for abdominal development—additional exercises are required. However, front and back squats indisputably require the abs to brace for a neutral, upright posture. Contrary to common belief, studies indicate that lifting belts increase abdominal activation during squats. Additionally, balancing on a BOSU ball is unnecessary—research shows that heavy floor squats provide all the abdominal stimulus needed.

Squat Variations for Abdominal Development:

• Barbell front squat

• Goblet squat

• Zercher squat

• Overhead squat

Programming Recommendations: Incorporate both back and front squats into your routine consistently. For variety, use four-week rotational cycles or alternate weeks between back and front squats. If following a structured program like the 7-Day Six-Pack, perform ab workouts after heavy leg days—not before—to avoid compromising performance under the bar.

7. Russian Twist

Rationale for Inclusion: Oblique recruitment requires one of three movements: lateral flexion, trunk rotation, or abdominal bracing. Adding a medicine ball to the twist creates a dual stimulus: the upper abs contract isometrically to stabilize the weight during movement, while the obliques are targeted dynamically. For enhanced efficacy, add a small crunch on each side post-rotation.

Twist Variations for Abdominal Development:

• Russian twist

• Dumbbell Russian twist

• Medicine ball half moon

• Cable lying twist on ball

• Standing cable twist (high to low)

• Standing cable twist (low to high)

Programming Recommendations: Perform this exercise in the middle of your routine for 3 sets of approximately 15 reps per side. Increase difficulty by extending the arms or using heavier weight.

8. Ab Roll-Out

Rationale for Inclusion: This affordable piece of equipment has developed a cult following—and for good reason. EMG data indicates that ab wheel roll-outs are equally or more effective than hanging leg raises, sit-ups, and reverse crunches for abdominal activation. The ab wheel’s efficacy stems from its optimal utilization of eccentric strength development: as you roll out, the trunk must engage actively while the abs stretch to maintain a neutral spine against body weight and gravity.

Ab Roll-Out Variations for Abdominal Development:

• Ab wheel roll-out

• Exercise ball roll-out

• Suspended ab fall-out

• Reverse ab roll-out

Programming Recommendations: Progress to 3 sets of 8–12 reps, rolling fully out and back on the knees. If reps cannot be completed with good form or the back arches, reduce the range of motion while maintaining a neutral spine and gradually extend it over several weeks.

9. Exercise Ball Pike

Rationale for Inclusion: The exercise ball is more than a waiting-room accessory—a research team found the pike movement to be one of the most effective total-ab activators, ranking highest in EMG measurements for upper abs, lower abs, and obliques. While the study used an exercise ball, pikes can also be performed with suspension straps.

Exercise Ball Pike Variations for Abdominal Development:

• Exercise ball pike

• Medicine ball pike

• Glider pike

• Suspended crunch

• Hanging toes-to-bar

Programming Recommendations: Given its ability to target a large portion of abdominal musculature, the pike can be used to start or finish your routine. Aim for 2–3 sets of 8–12 reps. If proper form is unattainable, begin with exercise ball knee roll-ins.

10. Plank

Rationale for Inclusion: Muscle activation studies classify the plank as a mid-level exercise, but this oversimplifies its value. The plank is first and foremost an excellent exercise for the transverse abdominis—a deep muscle not measurable by EMG. Its primary inclusion criterion is the ease of modifying difficulty via variations: if an elbow plank is too challenging, use straight arms or drop to the knees; if too easy, lift an arm, leg, or both, or place the feet in suspension straps or on a stability ball. Each progression increases the training stimulus for the abs.

Plank Variations for Strength and Growth:

• Elbow plank

• Side plank

• Plank leg raise

• Feet-elevated plank on ball

• Elbows-elevated plank on ball

• Side plank hip dip

Programming Recommendations: Planks can be performed at the end of ab day or at home anytime. As an isometric exercise, prioritize time over reps. Complete 3–5 sets of 30–90 seconds in the most challenging variation you can tolerate—this will induce muscular fatigue.

Best Ab Workouts

• Hard and Heavy Ab Workout

• All-in-One Six-Pack Workout

• Machine Ab Workout

Hard and Heavy Ab Workout

If your goal is to build abdominal musculature that remains visible even at slightly higher body fat levels, this workout is ideal. It features hanging leg raises and a weighted superset to engage the core immediately, and finishes with kneeling cable crunches—you will feel the burn long after leaving the gym.

All-in-One Six-Pack Workout

Pursuing a six-pack? This workout is perfect for starting your day or ending any training session. It combines bodyweight exercises and circuit-style intervals to target all abdominal angles and induce sweat in under 20 minutes.

Machine Ab Workout

This three-exercise cable ab workout is simple yet intense. Each exercise is performed for 3 sets of 10–12 reps. The catch? A dropset is added at the end of each movement. Train each set to failure—you will leave with no residual energy.