Best Ab Exercises: 15 Moves for Every Part of Your Core
The 15 best ab exercises by core zone: upper abs, lower abs, obliques and stability. How to do each one, who it's for and how to build a routine.
By Ayoub Farid · · 2 min read
There are hundreds of ab exercises. AbBlitz's library alone has 169. But a handful do most of the work. Here are the 15 we'd pick, organized by the four zones of your core, with links to full form guides.
Upper abs
1. Crunch
Simple, effective, scalable from beginner to weighted. Form guide.
2. Cable or weighted crunch
The best way to add load and build thicker upper abs. See gym ab workout.
3. Toe reach
Legs up, reach for your toes. Short range, intense contraction.
Lower abs
4. Reverse crunch
Curls your pelvis toward your ribs; the best lower ab move without equipment. Guide.
5. Lying leg raise
Classic, but keep your back flat. Guide.
6. Hanging leg raise
The gold standard if you have a bar. Guide.
7. V-up
Combines upper and lower abs in one move. Guide.
Obliques
8. Side plank
Builds lateral stability and protects your spine. Guide.
9. Russian twist
Rotation strength, easy to scale. Guide.
10. Bicycle crunch
Studies using muscle activity (EMG) have often found it among the most demanding body-weight ab exercises. Guide.
11. Pallof press
Anti-rotation with a band or cable. Underrated and spine-friendly.
Core stability
12. Plank
The base of everything. Guide.
13. Dead bug
Teaches you to keep your spine still while your limbs move. Guide.
14. Hollow body hold
Gymnastics' secret to strong abs. Guide.
15. Ab wheel rollout
Brutally effective anti-extension. Guide.
Quick reference
| Exercise | Zone | Level | Equipment |
|---|---|---|---|
| Crunch | Upper | Beginner | None |
| Reverse crunch | Lower | Beginner | None |
| Dead bug | Stability | Beginner | None |
| Plank | Stability | Beginner | None |
| Side plank | Obliques | Beginner | None |
| Russian twist | Obliques | Beginner–Int. | Optional weight |
| Bicycle crunch | Obliques | Intermediate | None |
| Leg raise | Lower | Intermediate | None |
| Hollow hold | Stability | Intermediate | None |
| V-up | Full | Intermediate | None |
| Toe reach | Upper | Intermediate | None |
| Pallof press | Obliques | Intermediate | Band/cable |
| Weighted crunch | Upper | Int.–Adv. | Weight/cable |
| Hanging leg raise | Lower | Advanced | Bar |
| Ab wheel rollout | Stability | Advanced | Ab wheel |
Building a routine
Pick one exercise from each zone, do 2–3 rounds, and change exercises every week or two. Or let a plan do it: the 30-day ab workout plan rotates zones and progresses for you. For a ready-made session, try the ab workout at home.
Frequently asked questions
What is the single best ab exercise?
There isn't one. A combination of a crunch variation, a leg raise variation, a rotation and a plank beats any single move.
How many ab exercises should I do per workout?
Three to six exercises, covering different zones.
Are planks or crunches better?
They train different functions. Use both. See sit-ups vs crunches too.
Do I need equipment for the best ab exercises?
No. Most of the list is body weight. Equipment adds options for advanced training.