Ab Workout: The Best Core Exercises and a Weekly Plan
GYMDONE editorial team
A good ab workout takes 10–15 minutes and fits at the end of a normal training session. Pick three core exercises: one that curls the trunk (crunch or reverse crunch), one that brings the legs up (hanging knee raise or leg raise) and one that resists movement (plank, side plank or ab wheel rollout). Do 2–3 sets of each, two or three times a week, and make them harder as you get stronger, just like any other lift.
Abs training builds a stronger, more visible core, but it does not burn the fat that covers it. Whether your abs show depends mostly on overall body fat, which you change with your whole training plan and your diet.
What ab exercises can and cannot do
The abdominal wall is made of the rectus abdominis (the "six-pack" muscle that bends your trunk forward), the external and internal obliques on the sides, and deeper muscles that brace the spine. Training them makes them stronger and more enduring, and like any muscle they can grow when the exercises are hard enough.
What ab exercises do not do is remove belly fat on their own. In a six-week study, sedentary adults did seven abdominal exercises, 2 sets of 10 repetitions, five days a week. Their abdominal endurance improved, but body fat, waist circumference and abdominal fat did not change compared with the control group (Vispute et al., 2011). If a flatter stomach is your main goal, read our guides to losing lower belly fat and strength training for fat loss.
Some exercises also work the abs harder than others. An electromyography study compared traditional and less common ab exercises and found the highest abdominal activity in ab wheel movements (rollout, pike, knee-up), the hanging knee-up and the reverse crunch on a 30° incline (Escamilla et al., 2006). The same exercises also strongly involved the hip flexors, so people with low back pain may prefer easier versions.
The best ab exercises
Choose one exercise from each of the first three rows. The home option needs only a mat, a sturdy chair or a pull-up bar; for more equipment-free ideas, see our bodyweight workout at home.
| Movement | Gym option | Home option | Sets × reps |
|---|---|---|---|
| Trunk curl | 2–3 × 10–15 | ||
| Leg raise | 2–3 × 8–15 | ||
| Anti-extension | 2–3 × 6–12 or 20–45 s | ||
| Anti-lateral flexion | 2 × 20–40 s per side | ||
| Anti-rotation | 2 × 8–12 per side |
The first three rows cover the front of the abdomen. The last two train the obliques and deep muscles to keep the trunk stable, which also helps in squats, deadlifts and carrying heavy things.
An ab workout plan, three days a week
Add one of these short circuits to the end of your regular sessions, for example after a full-body workout three days a week. Rest 45–60 seconds between sets. If you train abs on their own, do a few minutes of easy movement first.
- Day A, exercise 1: hanging knee raise or lying leg raise, 3 sets of 8–15.
- Day A, exercise 2: front plank, 3 sets of 20–45 seconds.
- Day A, exercise 3: side plank, 2 sets of 20–40 seconds per side.
- Day B, exercise 1: cable crunch or crunch, 3 sets of 10–15.
- Day B, exercise 2: Pallof press or dead bug, 2 sets of 8–12 per side.
- Day B, exercise 3: suitcase carry, 2 walks of 20–30 metres per side.
- Day C, exercise 1: ab wheel rollout from the knees or plank, 3 sets of 6–12 or 20–45 seconds.
- Day C, exercise 2: reverse crunch, 3 sets of 10–15.
Rotate A, B and C through the week. That is about 8 hard sets for the abs per session and 20–25 per week. If you are new to training, start with 2 sets of each exercise; squats, deadlifts and overhead presses already train your core as well. To keep the session short, our guide to rest between sets explains how long to wait.
How to progress
Treat ab exercises like any other lift. Pick a repetition range, such as 10–15, and when every set reaches the top of the range with clean form, make the exercise harder: add weight to the cable crunch, hold a light dumbbell for crunches, straighten the legs in the knee raise or roll further out on the ab wheel. For planks, add 5–10 seconds until you can hold 45 seconds, then move to a harder version such as a plank with one arm or leg lifted. This is progressive overload, and it is what keeps the abs improving after the first few weeks.
Holding a plank for several minutes is rarely a good use of time. Once a variation gets easy, a harder variation for a shorter time is more useful than an ever longer hold.
Write down your repetitions, holds and the variation you used. Small changes are easy to forget, and a workout log shows clearly when it is time to move on.
Common mistakes
- Hundreds of fast crunches. Many easy repetitions build endurance, but slower, harder sets in the 8–15 range are a better use of a short session.
- Pulling on the neck. In crunches, keep your hands lightly at your temples or crossed on your chest and curl the ribs toward the pelvis.
- Swinging in hanging raises. Control the way down and pause briefly at the bottom; momentum takes the work away from the abs.
- Sagging hips in the plank and rollout. Keep the ribs down and squeeze the glutes. Stop the rollout before your lower back arches.
- Expecting ab work to burn belly fat. Combine it with full-body strength training, daily activity and a diet that fits your goal.
Common questions
How often should I train abs?
Two or three times a week is enough for most people. The abs recover fairly quickly, but daily training adds little if the sets are hard.
Can I get a six-pack from ab workouts alone?
No. Ab workouts make the muscles stronger and can make them bigger, but whether they show depends on body fat. That changes with your whole training plan and your diet over time.
Are planks or crunches better?
They do different jobs. Crunches and leg raises bend the trunk, while planks and rollouts train it to resist movement. A balanced ab workout includes both.
Is it safe?
These are standard exercises, but progress gradually and stop any movement that causes sharp pain. If you have back pain, a hernia, a health condition or are pregnant or recently gave birth, get advice that fits your situation before you start.