7 Comprehensive Ab Exercises

If you train just one motion, you’ll get just one motion’s benefit. Instead, here’s how to get a solidly strong core:

7 Up!

Cori Lefkowitz, of “Strong at Every Age”, advises:

1. Weighted crunch (pullover variation): hold a weight overhead, brace your abs to keep your hips tilted towards your ribs; pull the weight down as you crunch your upper body and knees together, then extend back out without relaxing onto the ground.
2. Leg lowers plus pelvic raise: squeeze your legs together and lower them slowly towards the ground while bracing your abs; lift them back up using your abs, then curl your pelvis off the floor before repeating.
3. Slider body saw: start in a forearm plank on sliders, slide your body backwards into an extended plank without arching your lower back, then pull yourself forwards to the start position while keeping your hips level.
4. Dip hold curl-up: support yourself on parallel bars, tuck your pelvis, round your spine, and curl your body upwards as though hollowing out your abs, rather than bending at your hips.
5. Incline bench abs: lie on an incline bench holding the top, start with your knees bent; curl your knees towards your elbows by rounding your spine, then lower yourself back down slowly, keeping good control as you do so.
6. Ab extensions: kneel with your glutes engaged and your hips tucked, then extend your arms forwards while maintaining a strong brace, and pull your hands back underneath you without letting your spine move.
7. Bench V-ups: sit on a bench with your legs straight and hovering, lean backwards with good control, then crunch your torso and legs together by rounding your spine and pulling them towards each other.

For more on all of this plus visual demonstrations, enjoy:

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Take care!