IF YOU’RE AN adult male and you live on the third planet from the sun, chances are you want a six-pack. Visible abs have long been the ultimate expression of fitness, coveted by men the world over – but achieving them is an elusive goal.
Getting a six-pack takes more than a few sit-ups per day. It takes discipline, consistency and a training plan that includes a strict diet, an intensive core regimen and a commitment to achieving a low body fat percentage. We can’t help you too much with your diet – as that mostly comes down to your own willpower – but what we can do is provide you with a number of exercises that can form the basis of your core routine.
The best ab exercises target more than just the rectus abdominis (the six-pack muscle). They hit your obliques, transverse abdominis and deeper stabilising muscles too. Here are the 12 most effective exercises for building serious core strength – and yes, visible abs too, provided your diet’s in check.
What are the best abs exercises?
1. Dead bug
This may look easy, but the dead bug is one of the most underrated core moves. It teaches you how to brace your abs properly, making it great for beginners and veterans alike.
How to do it: Lie on your back with arms straight up and knees bent at 90 degrees. Slowly extend your right arm and left leg until they’re just above the floor, then return to the start. Alternate sides.
2. Hanging leg raises
A favourite among gymnasts and calisthenics athletes, the hanging leg raise works your lower abs and challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar and, without swinging, raise your legs until they’re parallel to the floor or higher. For added intensity, aim for toes to bar.
3. Cable woodchopper
Want to build rotational strength and hit your obliques hard? The cable woodchopper mimics functional twisting movements and sculpts your sides.
How to do it: Set a cable at shoulder height. Pull the handle across your body in a diagonal, twisting through your torso while keeping your hips square. Control it on the way back.
4. Ab rollout
Using an ab wheel or barbell, this is one of the most challenging moves for building total core strength, especially through the anterior chain.
How to do it: Kneel with the wheel under your shoulders. Slowly roll forward, keeping your core tight and back flat. Go as far as you can without collapsing, then roll back.
5. Plank with shoulder taps
A regular plank is good. But adding movement like shoulder taps forces your core to resist rotation, boosting stability and control.
How to do it: Start in a high plank. Tap your left shoulder with your right hand, then switch. Minimise hip movement throughout.
6. Weighted decline sit-ups
When bodyweight sit-ups aren’t cutting it anymore, adding weight and using a decline bench increases the load on your abs and improves range of motion.
How to do it: Hold a plate or dumbbell across your chest, lie back on a decline bench, and perform controlled sit-ups. Avoid jerking movements.
7. Side plank with reach-under
This variation of the side plank lights up your obliques while also incorporating some dynamic movement and rotation.
How to do it: In a side plank position, reach your top arm under your torso in a twisting motion, then return to start. It’s harder than it looks.
8. Russian Twist
Twisting movements are essential for building rotational strength, and the Russian twist targets your obliques while also engaging your hip flexors.
How to do it: Sit with your knees bent and heels hovering. Holding a weight, rotate your torso side to side, tapping the floor each time.
9. Toe touches
A classic for a reason. This simple move isolates the upper abs and gives a solid burn when done for higher reps.
How to do it: Lie on your back, legs straight up. Reach your arms toward your toes using only your abs to lift your shoulder blades off the ground.
10. Mountain climbers
Mountain climbers double as a core finisher and a cardio spike. They hit your abs while also building endurance.
How to do it: From a high plank, drive your knees toward your chest one at a time, keeping your core braced and hips low. Go fast, but stay controlled.
11. Stir the pot
This anti-rotation move challenges your deep core muscles and scapular stability, using a Swiss ball to create instability.
How to do it: In a forearm plank with your elbows on a Swiss ball, slowly “stir” the ball in small circles. Reverse the direction every few reps.
12. L-sit
One of the most advanced static holds, the L-sit works your abs, quads, hip flexors and shoulders all at once.
How to do it: Using parallel bars or yoga blocks, lift yourself off the ground and extend your legs straight in front of you, forming an L shape. Hold there for a few seconds before releasing and repeating.
