Everybody wants strong abs. Not just for the look, but for what they do. A strong core supports every lift you do, protects your back, and keeps you balanced. But doing a few crunches every week won’t get you there. To really build strong abs, you need a mix of moves that hit every part of your core — your rectus abdominis, obliques, and deep stabilizers like the transverse abdominis.
If you’re ready to upgrade your ab training, here are 20 of the best exercises you can add to your routine today.
1. Plank
The plank is a classic for a reason. It targets your entire core without any movement at all. Just brace tight and hold.
- Get into a push-up position, elbows under shoulders.
- Keep your body straight from head to heels.
- Hold for 30-60 seconds.
2. Dead Bug
Funny name, killer move. Dead bugs challenge your deep core muscles and improve coordination.
- Lie on your back, arms straight up, knees bent at 90 degrees.
- Slowly extend one leg and the opposite arm while keeping your back flat.
- Return and switch sides.
3. Hanging Leg Raise
This one lights up your lower abs.
- Hang from a pull-up bar.
- Keep your legs straight, lift them up to 90 degrees.
- Lower under control.
4. Bicycle Crunch
An old-school favorite that fires up your obliques.
- Lie on your back, hands behind your head.
- Bring one knee toward your chest while twisting your opposite elbow toward it.
- Switch sides in a pedaling motion.
5. Russian Twist
Build rotational strength and hit the sides of your abs.
- Sit on the floor, lean back slightly, lift your feet.
- Hold a weight or medicine ball.
- Twist side to side.
6. Ab Wheel Rollout
This is advanced but so good for total core control.
- Kneel with the ab wheel in front.
- Roll forward slowly, keeping abs tight.
- Pull back to start.
7. Mountain Climbers
They get your heart pumping while training your core.
- Start in a push-up position.
- Drive one knee to your chest.
- Switch legs quickly, like you’re sprinting in place.
8. V-Ups
A full-body crunch that demands coordination.
- Lie flat, arms overhead.
- Lift your arms and legs at the same time to form a V.
- Reach for your toes.
9. Side Plank
Targets the obliques and improves shoulder stability.
- Lie on your side, elbow under shoulder.
- Lift hips off the floor, keeping your body straight.
- Hold for 30 seconds, switch sides.
10. Cable Crunch
Add some weight for extra challenge.
- Kneel in front of a cable machine.
- Hold the rope at your shoulders.
- Crunch down, squeezing your abs.
11. Reverse Crunch
Easy on the neck, tough on the lower abs.
- Lie on your back, legs bent.
- Pull your knees toward your chest.
- Lift your hips off the floor.
12. Hollow Body Hold
Gymnasts swear by this for serious core control.
- Lie on your back.
- Lift your arms, shoulders, and legs off the floor.
- Keep your lower back pressed down.
13. Woodchopper
Great for rotational power.
- Stand holding a cable or dumbbell.
- Rotate your torso, bringing the weight diagonally across your body.
- Repeat other side.
14. Stir the Pot
A stability ball makes this plank variation brutal.
- Get in plank position with elbows on a stability ball.
- Move your elbows in a slow circle.
- Keep your hips steady.
15. Medicine Ball Slam
Builds power and core strength together.
- Hold a medicine ball overhead.
- Slam it into the ground with force.
- Pick it up and repeat.
16. L-Sit
A gymnastics move that destroys the core.
- Sit on the floor with legs out straight.
- Place hands next to hips.
- Push through your hands and lift your body off the ground, legs straight.
17. Flutter Kicks
Works your lower abs hard.
- Lie on your back, hands under your butt.
- Lift legs slightly off the floor.
- Kick up and down in a quick, small motion.
18. Turkish Get-Up
This full-body move puts your abs to work under load.
- Lie holding a kettlebell straight up.
- Slowly stand up while keeping the kettlebell overhead.
- Reverse the steps back down.
19. Farmer’s Walk
Simple but so effective.
- Grab heavy dumbbells.
- Stand tall and walk while bracing your core tight.
- Keep your shoulders back.
20. Pallof Press
An anti-rotation move that’s sneaky tough.
- Stand next to a cable machine.
- Hold the handle at chest height.
- Press straight out and hold, resisting rotation.
How to Train Abs Smart
You don’t need to do all 20 in one workout. Pick 4-6 exercises that hit your abs from different angles. Train your abs 2-3 times a week. Focus on form, quality reps, and breathing right — don’t just rush through them.
Mix in static holds like planks with dynamic moves like leg raises. Add weight once bodyweight gets easy. Remember, your abs are muscles like any other. They need progressive overload to grow.
Abs Aren’t Made Only in the Gym
One honest truth — you can train abs every day but if your diet is sloppy, you won’t see that six-pack. Strong abs live under a layer of body fat. Combine your training with good food, enough protein, and smart cardio. That’s the real secret.
Takeaway
Building strong abs takes more than crunches. Use these 20 exercises to hit your core from every angle, add challenge, and break free from boring sit-ups. Keep it fresh, train hard, and watch your core strength change every lift you do. Your back will thank you, your lifts will go up, and yes, your abs will look better too.
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