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Abdominal exercises
Ready to work on and sculpt your core? In this overview, we provide you with a wide range of effective exercises to strengthen your abdominal muscles and develop a defined midsection. Whether you focus on crunches, planks, or Russian twists, discover the best workouts for a strong core!
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Exercises for the abs
Achieve a toned and well-defined abdominal musculature through the use of a variety of effective exercises! Within this comprehensive compilation, a range of fitness exercises is available to strengthen and sculpt your abdominal muscles. Whether it's planks, crunches, or leg raises, this offering has something for everyone to enhance your core workout. Let's get started!
Sit-ups with a partner
Performing Sit-Ups with a partner is ideal for those who prefer not to complete their training alone. With a training partner, the stimulus on the abdominal muscles can be gradually intensified. This is achieved by the partner holding the feet, preventing the trainee from compensating muscle strength with the legs. Consequently, the training effect of Partner Sit-Ups can be greater than that of conventional Sit-Ups.
Sit-ups on the ball
Performing Sit-Ups on the exercise ball represents a variation of Sit-Ups exercises. In this case, one takes a seat on an exercise ball to increase the training stimulus. This type of Sit-Ups supports the training of the upper abdominal muscles. The basic movement remains identical to conventional Sit-Ups, with only the starting position differing.
Sit-ups on the floor
Conventional Sit-Ups are usually performed on the floor. This exercise is popular in abdominal training because it can be done anywhere without special equipment. The starting position is lying down, and then the upper body is lifted to activate the straight abdominal muscles.
Bench hip raises
Hip Raises on a bench primarily focus on training the straight abdominal muscles. Placing oneself on a bench enhances the muscle stimulus. This fitness exercise is suitable for both beginners and advanced individuals who want to strengthen their straight abdominal muscles through bench hip raises.
Hip raises on the floor
Hip Raises on the floor are a fitness exercise with a moderate level of difficulty that targets the straight abdominal muscles. It is a well-known exercise in abdominal muscle training that can be performed lying down without additional equipment.
Seated barbell core rotation
During the Barbell Trunk Rotation while sitting, one takes a seat on a weight bench. The barbell is either held behind the neck or placed on the shoulders behind the body. The rotation occurs exclusively in the trunk, while the rest of the body remains straight.
Standing barbell core rotation
To perform the standing barbell rotation, you only need a barbell. Take it behind your body and place it on your shoulders or neck. From the upright starting position, alternately rotate your torso in both directions to strengthen the lateral abdominal muscles. Be sure to use moderate weights, especially if you are doing this exercise for the first time.
Torso rotation laterally downwards
For the lateral torso rotation downward, stand upright in front of the cable machine. The execution of this exercise is simple, allowing athletes at any fitness level to train their lateral abdominal muscles. Alternately pull the cable to both sides of your body.
Torso rotation diagonally downwards
The fitness exercise torso rotation diagonally downward allows the training of the lateral abdominal muscles using the cable machine. Grab the cable diagonally above your head. While rotating, pull the cable diagonally downward. Beginners should initially prefer other variations, as the correct execution is somewhat more complex.
Torso rotation diagonally upwards
For the torso rotation diagonally upward, utilize the cable machine. This exercise for the lateral abdominal muscles is suitable for advanced athletes due to the complex movement execution. Simultaneously extend your legs, rotate the torso to the side, and move the arms with the cable diagonally upward.
Cable twist in front of the chest while sitting
With the cable twists in a sitting position in front of the chest, you can train the abdominal muscles using the cable machine. Sit on a weight bench or on the floor in front of the cable machine. Pull the cable to the opposite side of your body, strengthening the lateral abdominal muscles with the twisting motion.
Cable twist in front of the chest while standing
For the cable twist in a standing position in front of the chest, position yourself in a standing position in front of the cable machine. Pull the cable to the other side of your body while rotating the upper body. If you want to effectively and gently train the lateral abdominal muscles, the flexible movement on the cable machine is a good choice. However, beginners should only start with the cable twist in a standing position if they feel confident in the execution.
Lateral upper body bends with the cable pulley
The lateral body tilt with the cable pull is an appealing option for fitness enthusiasts at all training levels. By positioning oneself laterally, the upper body is inclined away from the cable pull. The use of the cable intensifies the training stimulus for the lateral abdominal muscles.
Lateral upper body bends with the barbell
In the context of training the lateral abdominal muscles, one can resort to lateral body tilting with a barbell. Hold a barbell behind the head and place it on the shoulders or neck. Subsequently, perform a lateral tilt of the upper body in a straight line.
Side upper body bends with the dumbbell
To increase the challenge in training the lateral abdominal muscles, lateral body tilting with a dumbbell is a suitable option. Both sides of the body are targeted in succession.
Side upper body bends without additional weight
When performing lateral body tilting without additional weight, one uses their own body weight to strengthen the lateral abdominal muscles. This exercise is relatively straightforward and, therefore, well-suited for beginners. While standing, tilt the upper body to the side, with the hand moving towards the knee.
Lateral hyperextensions
Lateral hyperextensions are a popular abdominal exercise, whether on a machine or on a gym ball. In this case, position yourself laterally on the hyperextension machine. The advantage of lateral hyperextensions on the machine lies in their simple execution. Beginners benefit from the higher stability in this exercise, effectively strengthening the lateral abdominal muscles.
Elbow to knee side plank
The elbow-to-knee side plank is a challenging exercise for advanced athletes who want to challenge their lateral abdominal muscles. In a lateral lying position, lift the upper body slightly curved, similar to crunches. The approach of the knee to the elbow intensifies the noticeable training stimulus.
Classic side plank crunches
The traditional side plank crunches skillfully combine the plank exercise with crunches to strengthen the oblique abdominal muscles. The execution of this exercise is straightforward, making it suitable for beginners.
Side hip raises with a bench
In the lateral hip raise with a bench, the weight bench is used to further intensify the training stimulus. The movement is similar to the classic lateral hip raise. However, the bench adds an additional challenge. Therefore, beginners should start with the lateral hip raise on the floor before attempting the lateral hip raise with a bench.
Hip raises to the side on the floor
The lateral hip raise on the floor is an effective exercise to strengthen the oblique abdominal muscles. The execution is simple, as you just need to lie down on your side on the floor. Then, lift your hip off the floor. Since the lateral hip raise on the floor can be performed without additional equipment, this exercise is suitable for both the gym and home workouts.
Reverse crunch while sitting on the bench
The reverse crunches in a sitting position on the bench are a variation where fitness enthusiasts can perform crunches in the opposite direction. Sit at the edge of a bench, with your legs suspended in the air. During the exercise, move your knees towards your chest.
Reverse crunches on the incline bench
Reverse crunches on the incline bench are a challenging fitness exercise for advanced individuals looking to train their rectus abdominis. Athletes use the incline bench to increase the training stimulus. As the name suggests, this exercise is performed in the reverse direction.
Reverse crunch on the floor
The exercise reverse crunch on the floor is particularly suitable for home workouts, as no equipment is required. The movement is the opposite of regular crunches. In this exercise, you lift the upper body slightly upward, followed by bringing the knees towards the chest. The focus of the training is primarily on the upper part of the rectus abdominis.
Folding knife on the ball
The abdominal exercise Ball Blades requires a specific type of movement. In the starting position on the exercise ball with the legs extended, the knees must now be pulled towards the floor to further secure the ball with the feet.
Jack Split Crunch
Jack Split Crunch bears strong similarities to V-Ups. In this exercise, the legs are extended downwards, and the arms are stretched upward. Subsequently, they are brought together in the middle in the air. During the backward movement, both legs and arms are laid down again, unlike in V-Ups.
Classic V-Ups
The classic V-Ups begin in a lying starting position, with both legs hovering above the ground and the arms stretched behind the head. During the V-Ups, both the arms and the legs are brought together in the air. The classic V-Ups provide an increased stimulus to the straight abdominal muscles.
Cross crunches
Cross Crunches are a variation of Crunches that target the entire straight abdominal muscles. With the typical curving crunch movement, you move your upper body in both directions. The elbow should always point towards the opposite knee.
Dynamic Bicycle Crunches
Bicycle Crunches derive their name from the typical movement, resembling riding a bicycle. The focus is on training the oblique abdominal muscles, although the straight abdominal muscles are also trained. While lifting one side of the body, you alternately move your legs. Due to the constant movement, Bicycle Crunches are more complex and are therefore suitable primarily for advanced athletes.
Butterfly crunch with a ball
Butterfly Crunches with a Ball use the ball as support. You position it between your legs to maintain the butterfly posture. Subsequently, the crunch movement lifts the upper body upwards. Since only a ball is needed for this variant of Butterfly Crunches, the fitness exercise can be performed anywhere with sufficient space.