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When it comes to flat abs, endless crunches don’t work!
Regardless of your age, the key to a flatter stomach is training your entire core, including exercises that target different areas of your abdominals.
So, if you can’t stand crunches or simply want to mix up your core workout routine, try these 14 effective ab exercises that target all of your abdominal muscles, including your obliques, lower abs, and upper abs.
1. V-Ups
Photo Credit: Get Healthy U
V-ups are one of the best ab workouts because they also develop incredible balance.
Lie flat on the floor and extend your arms behind your head. Keep your feet together and your toes pointed.
Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
Targets: transverse abdominus, rectus abdominus
2. Side Plank Dips
Side plank dips are oblique exercises for anyone looking to develop core strength and enviable side abs.
Start by laying on your right side with forearm below shoulder, body lifted and legs long, and feet stacked. Keep body straight, abs tight, and place left hand on hip.
Dip your hips down towards the mat and lift back up using your obliques and core muscles.
Targets: internal obliques, external obliques
3. Side Plank Reach Through
The side plank reach-through is one of the best ab oblique combination movements. You must keep your core engaged the entire time – you’ll be feeling this move!
Begin in a full side plank position with the right hand below shoulder, left arm reaching high above left shoulder, and legs long. (Modify by placing bottom knee onto mat if needed)
Tighten the abdominals and slowly scoop the left arm under the body, following with your eyes until you see behind you.
Slowly reach the left hand back to start position.
Repeat for the desired number of repetitions and switch sides.
Targets: transverse abdominus, internal obliques, external obliques, rectus abdominus
4. Toe Reach
The toe reach is different than the classic crunch you see in most ab workouts. This move focuses more on total core engagement.
Start on the back with legs long-reaching towards the ceiling.
Bring the head, neck, and shoulders off the mat and reach arms up towards the feet. Return to the tips of the shoulders and repeat.
Targets: rectus abdominus, transverse abdominus
5. Forearm Plank
The plank is a staple of most ab workouts because it recruits the entire core.
Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged, and try not to let your hips rise or drop.
Targets: transverse abdominus
6. Bicycle Crunches
The bicycle crunch builds coordination and a strong core, and is one of the best ab movements out there!
Start lying on your back with feet off the floor and legs in a tabletop position. Hands are behind the head, and the head, neck, and shoulders are flexed off the mat.
Bring one knee in and reach the opposite elbow towards it. Repeat on the other side in a crisscross motion working the obliques.
Targets: transverse abdominus, internal obliques, external obliques, rectus abdominus
7. Boat Pose
The boat pose is deceptively simple. This move takes incredible core strength and builds core strength. A win-win.
From a seated position, draw your navel in toward your spine, bracing the abdominals.
With your hands on the floor behind you, bring your legs up off the floor with your knees bent in front of the chest.
Keeping abdominals tight, slowly lift hands off the floor and reach them forward and up while lengthening legs upward. Your body will look like a “V” shape. Lengthen your spine as you hold. (If your hamstrings are too tight, you can bend your knees.)
Keep abdominals tight and breathe. Stay for 30-60 seconds or as long as you can.
Targets: transverse abdominus, rectus abdominus
8. Sweeping Scissors
Ready for a challenge?
Start lying on the mat with arms over your head and legs long.
Sweep arms out to the sides and bring your head, neck, and shoulders off the mat.
Reach your arms long and lift one leg up and in towards the chest. Reach your arms forward on the sides of the leg. Roll back to the mat, lowering your leg, and repeat on the other side.
Targets: transverse abdominus, rectus abdominus
9. Side To Side Obliques
The side-to-side oblique move is one of the best ab exercises for targeting the obliques.
Lie on the mat and bring your knees into the chest, forming a tabletop position. Bring the head, neck, and shoulder off the mat while coming into a crunch, reaching your arms long at the sides.
Exhale as you reach your right fingers to the right side in a forward motion, then return to center on the inhale. Exhale and reach left fingers to the left side in the same motion. Switch side to side without lowering onto the mat.
Targets: transverse abdominus, internal obliques, external obliques, rectus abdominus
10. Bend Extend Ab Tuck
Ab workouts don’t have to be boring. There’s always a new variation to try, just like this bend extends ab tuck.
Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat keeping the knees bent.
Keep abs tight and press your legs out long while slightly lowering your back. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.
Targets: transverse abdominus, rectus abdominus
11. Spiderman Abs
Spiderman abs is a move that hurts so good! Give it a try, and your lower abs will be at attention.
Start in a plank position with hands on the mat slightly wider than shoulders, legs long behind you, and abdominals and glutes squeezed tight.
Pull the left knee toward the outside of your left elbow and hold for one count. Return to the starting and repeat on the right side.
Targets: transverse abdominus, external obliques, internal obliques
12. Forearm Star Plank
This forearm star plank is a variation on the plank that will help you strengthen your core and those elusive lower abs.
Begin lying on the right side, forearm on the floor, body lifted, and legs extended long on the mat with feet stacked.
Tighten the abdominals and lift the left leg and arm up in the air. Hold them straight and keep the body still for the desired amount of time. Switch sides.
Targets: external obliques, internal obliques, transverse abdominus
13. Hip Dips
Hip dips really build those oblique muscles!
Begin in a forearm plank position with your forearms flat on the mat, making sure that your elbows are aligned directly under your shoulders, your core is engaged, and your body is in a straight line from your head to your feet.
Lower your left hip toward the floor until it almost touches, and then immediately raise back to the center.
Repeat on the right side.
Target: transverse abdominus, external obliques, internal obliques
14. Double Leg Stretch
You’ll definitely feel the burn with this one. (Which is a good thing!)
Start lying on your back with knees bent 90 degrees and arms lengthened alongside the calves. Your lower back should be pressed against the mat with your head, neck, and shoulders flexed up off the mat.
As you inhale, stretch your arms straight behind your head and legs straight to a diagonal position in front. As you exhale, circle your arms around and back to your legs while drawing your knees back into the 90-degree angle. Repeat for the desired number of reps.
Targets: transverse abdominus, rectus abdominus
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Photo Credit: Get Healthy U
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Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.
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