Best Ab Exercises
Get ready to strengthen, tone, and stabilize your body with this core-focused workout, designed to challenge your abs, improve posture, and build endurance. This session delivers a targeted sculpt through controlled, muscle-engaging movements, focusing on your upper, lower, and oblique abdominal muscles.
Each exercise offers two intensity levels:
Level 1: This level is ideal for beginners or those who prefer a more moderate pace. It emphasizes body weight and smaller, controlled movements.
Level 2: Perfect for increasing intensity with more advanced variations and deeper core engagement.
We’ve carefully selected exercises such as crunches, side planks, woodchops, and Russian twists to challenge your core strength, stability, and endurance. You’ll be guided through each move with clear demonstrations, safety tips, and modifications to ensure proper form and prevent injury.
For a quick 15-minute session, perform each movement for 45 seconds with a 15-second rest between exercises. For a 30-minute workout, repeat each movement twice before moving on.
Warm up, pick your level, and let’s dive into this energizing core workout!
We also offer this workout in person at our studio—book your first class for free!
Bicycle Crunches
Safety precaution
Keep your core engaged, move slowly and with control, avoid pulling on your neck, and keep your lower back pressed into the mat
Main muscle groups worked
Core, obliques, hip flexors
Level 1 & 2
Starting Position:
Begin by lying flat on your back on a mat or comfortable surface.
Place your hands lightly behind your head, keeping your elbows wide
Lift your legs off the ground, bending your knees to about a 90-degree angle
Bicycle Crunches:
Bring your right elbow toward your left knee while simultaneously extending your right leg out straight
Switch sides, bringing your left elbow toward your right knee and extending your left leg out straight.
2. Side Plank (Right & Left)
*One side at a time
Safety precaution
Engage your core, keep a straight body line, and avoid sinking into your shoulder for proper support.
Main muscle groups worked
Core, obliques, hip flexors
Level 1 (Knees bent) & Level 2 (Legs straight)
Starting Position:
Begin by lying on your right side with your knees bent at 90* and stacked on top of each other.
Prop yourself up on your right forearm,
Place your left hand on your hip
Side Plank
Engage your core
Lift your hips off the ground
body should be in a straight line from your head to your feet
Pulse @ 15 seconds left:
Extend your top leg
Pulse your hips up and down
Do not let your hips touch the floor
*Repeat on the other side
3. Plank with Shoulder Taps
Safety precaution
Engage your core, keep your hips steady, and maintain a straight body line throughout the movement.
Main muscle groups worked
Core, obliques, hip flexors
Level 1 (On your knees) & Level 2 (Straight leg)
Starting Position:
Begin in a high plank position
Hands placed directly under your shoulders
Your body in a straight line from head to heels
Your knees are bent and about hip-width apart.
Plank Taps:
Lift your right hand off the floor and tap your left shoulder,
Keeping your body as stable as possible.
Place your right hand back on the floor in the starting position.
Lift your left hand off the floor and tap your right shoulder, then return your left hand to the starting position.
Alternate tapping each shoulder, maintaining a steady pace.
4. Woodchops (Right to Left / Left to Right)
*One side at a time
Safety precaution
Engage your core, keep your back straight, and pivot your back foot to protect your lower back.
Main muscle groups worked
Core, obliques, hip flexors
Level 1 (One weight) & Level 2 (Two weights)
Starting Position:
Begin by standing with your feet shoulder-width apart.
Hold a weight with both hands over your right shoulder
Woodchops:
Twist your torso as you bring the weight diagonally across your body towards the opposite hip
Simultaneously bend your knees slightly and pivot on your back foot as you chop.
Slowly return to the starting position by reversing the movement bringing the weight back to the starting position above your shoulder
*Repeat on the other side
5. Standing Crunches
Safety precaution
Engage your core, maintain a straight back, avoid jerking your neck, and land softly to protect your joints during the hop.
Main muscle groups worked
Core, obliques, hip flexors
Level 1 (No hop) & Level 2 (With a hop)
Starting Position:
Begin by standing with your feet shoulder-width apart.
Your knees should be slightly bent.
Place your hands behind your head,
Standing Crunches:
Bring one knee up towards your chest while simultaneously bringing your opposite elbow down towards that knee.
As you lift the knee and lower the elbow, twist your torso slightly to increase the engagement of your obliques.
Lower your leg and return your torso to the starting position
Level 2: As you switch legs, add a hop to drive your knee up in a faster motion.
6. Wide Mountain Climbers
Safety precaution
Engage your core, maintain a straight body line, and avoid letting your hips sag to prevent strain on your lower back.
Main muscle groups worked
Core, obliques, hip flexors
Level 1 (On your knees) & 2 (On your toes)
Starting Position:
Begin in a high plank position.
Shoulders over the wrist.
Mountain Climbers:
Drive your right knee towards your outer elbows, keeping your foot off the ground.
Switch legs, bringing your right leg back to the starting position as you drive your left knee toward your outer elbow.
7. Russian Twists
Safety precaution
Move with control and not speed
Main muscle groups worked
Obliques
Level 1 (Feet on the mat) & Level 2 (Toes lifted)
Starting Position:
Sit on the floor with your knees bent and feet flat.
Lean back slightly to engage your core, keeping your back straight.
Russian Twists:
Level 2: For added difficulty, lift your feet off the floor, balancing on your sit bones
Clasp your hands in front of your chest, or hold a weight or medicine ball if desired.
Rotate your torso to one side, bringing your hands or the weight toward the floor next to your hip.
Then twist to the opposite side, moving in a controlled manner.
Continue twisting side to side for the desired number of reps or time.
8. 100s
Safety precaution
Keep the neck relaxed and engage the core
Main muscle groups worked
Core
Level 1 (Shoulders and head on the mat) & 2 (Shoulders and head lifted)
Starting Position:
Lie on your back with knees bent at a 90-degree angle
Level 2: Lift your shoulders and head off the mat.
100s:
Reach your arms long by your sides, hovering a few inches off the mat, palms facing down.
Begin to pulse your arms up and down in small, controlled movements, about 3–5 inches.
9. Leg Raises
Safety precaution
Move slow and controlled
Main muscle groups worked
Core
Level 1 (Hover legs higher) & 2 (Hover legs lower)
Starting Position:
Lie on your back with your legs extended and arms by your sides, palms facing down for support.
Engage your core to press your lower back against the mat.
Leg Raises:
With a bend in your knees, lift your legs up toward the ceiling until they are perpendicular to the floor.
Slowly lower your legs back down to the starting position, stopping just before your heels touch the floor.
Maintain core engagement throughout to prevent your lower back from arching.
10. Up and Down Planks
Safety precaution
Keep back straight, and try not to sag or raise your hips too high
Main muscle groups worked
Core, shoulders
Level 1 (On knees) & Level 2 (On toes)
Starting Position:
Begin in a forearm plank position, with your elbows directly under your shoulders and your body in a straight line from head to heels.
Engage your core.
Up and Down Planks:
Press up onto your hands, one arm at a time, transitioning into a high plank (hands directly under your shoulders).
Drop back down to your forearms, one arm at a time, returning to the starting forearm plank position.
Continue alternating between the high plank and forearm plank positions.
11. Heel Taps
Safety precaution
Engage core to protect lower back
Main muscle groups worked
Core
Level 1 (Shoulders on mat) & 2 (Shoulders off mat)
Starting Position:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Heel Taps:
Press your lower back into the mat and engage your core muscles.
Lift your head, neck, and shoulders off the floor slightly, keeping your chin tucked to avoid straining your neck.
Reach down with your right hand to tap your right heel while keeping your left leg bent and your core engaged.
Return to the starting position.
Repeat on the left side by tapping your left heel with your left hand, maintaining core engagement throughout.
12. Scissors
Safety precaution
Engage the core and resist twisting or rotating
Main muscle groups worked
Core
Level 1 (Shoulders on mat) & 2 (Shoulders off mat)
Starting position:
Lying down on the mat, raise your legs above the floor
Scissors:
Bring one foot on top of the other in a “cross” motion, alternating legs while keeping your core maintained
13. Crunches
Safety precaution
Keep your hands on your ears, not holding and straining your neck
Main muscle groups worked
Core
Level 1 & 2 (Legs in tabletop)
Starting Position:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands behind your head or cross them over your chest.
Crunches:
Press your lower back into the mat to ensure your spine is in a neutral position.
Exhale as you curl your shoulders off the mat, lifting your upper back and head while keeping your lower back in contact with the floor.
Squeeze your abdominal muscles at the top of the movement, then slowly lower your upper body back down to the starting position while inhaling.
Great job powering through the ab workout! You’ve just tackled a session that targeted your core muscles, strengthening your abs, obliques, and lower back while improving your posture and stability. You’ve increased endurance, built core strength, and enhanced overall body control through focused, controlled movements.
Now, take a moment to cool down, stretch, and appreciate your progress. Keep pushing, and we’ll see you in the next session!
Check out our other routines if you want to switch things up or challenge different muscle groups. We have plenty of workouts to keep you motivated and moving toward your fitness goals. Stay tuned for more exercises and tips to keep you on track!
Ready to join us in the studio? Book a class now—your first class is on us!
