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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!
Knee raises on the machine for the side abdominal muscles
When performing lateral knee raises on the ab machine, the emphasis is on the oblique abdominal muscles, simultaneously engaging the lower abdominal muscles. A dip bar is utilized for this exercise. The knees are lifted to the side, with the lower abdominal muscles being activated secondarily.
Leg raises with hip roll
Leg raises with hip roll is an abdominal exercise executed on the floor. Since no equipment is necessary, you can perform leg raises with hip roll anywhere. Due to its straightforward execution, this exercise is ideal for beginners.
Hanging leg raises for the obliques
Various exercise variations are available for hanging leg raises targeting the oblique abdominal muscles. All are suitable for training the oblique muscles and secondarily activating the lower abdominal muscles. For execution, you hang from a pull-up bar, lift your legs, and rotate them to one side. Hanging leg raises for the oblique abdominals are more suitable for advanced fitness enthusiasts due to their complex nature.
Belly roll with the barbell
If a wheel roller is not available, the ab rollout can also be performed with a barbell. The movement is executed in a lying position with the abdomen facing the floor. Here, you roll the upper body forward to bring the chest as close to the ground as possible.
Abdominal roll with the wheel roller
For the ab rollout with the wheel roller, you utilize a training device to intensify your abdominal workout. To begin the exercise, you roll the body forward without lowering the upper body. The wheel roller can assist in the movement, making this exercise suitable for beginners as well.
Flutter kicks for the stomach
Flutter kicks for the abdomen can be performed in various variations. You can either be on the floor or an elevation, training the lower abdominal muscles by lifting the legs.
Leg raises on the dip bar
Performing dips on the pull-up bar enables athletes to specifically strengthen the lower abdominal muscles. In this exercise, one positions oneself on the pull-up bar with legs fully extended downward. Unlike other exercises such as knee raises, the legs remain consistently extended throughout the entire movement.
Knee raises on the machine (classic)
Hip raises on the machine ensure, through the fixed position in the apparatus, that athletes can concentrate fully on the hip-raising movement. Most fitness studios have suitable machines available. This allows for the targeted training of the lower part of the abdominal muscles with hip raises on the machine.
Leg raises lying with partner
During leg raises while lying down with a partner, you receive support from your training partner. The lying athlete holds onto the standing partner's legs to stabilize and draw strength exclusively from the abdominal muscles. Subsequently, the legs are lifted upward. Since many athletes prefer to have a training partner, this exercise can bring variety and enjoyment to the training plan.
Candle
The inverted position serves both as an abdominal exercise and a yoga pose that contributes to relaxing the pelvic area. To do this, lie on your back on the floor and then bring your body into a vertical position. To maintain the inverted position, advanced progress in abdominal training is necessary. Improper execution may lead to spine injuries.
Classic leg raises for the abdominal muscles
Traditional leg raises for abdominals are among the most popular fitness exercises for beginners starting abdominal training. Since no training equipment is required, this exercise can be performed anywhere. Starting from a lying position, move the legs upward and then lower them again. The training stimulus primarily targets the lower part of the rectus abdominis muscle.
Hanging leg raises for the rectus abdominal muscles
Hanging leg raises for the rectus abdominis is a fitness exercise particularly suitable for experienced athletes. After all, one must maintain a hanging position to subsequently lift the legs. Various variations of this exercise are available, with a primary focus on the rectus abdominis muscles, especially in the lower region.
Mountain climber on the TRX ropes
The TRX rope climbers are an intriguing option for many athletes, placing a focus on the arms with the entire weight bearing down on them. This results in an increased engagement of the muscles in the upper body, in addition to the legs and buttocks. Simultaneously, the TRX ropes allow for a flexible execution of the exercise, enhancing balance and coordination.
Vertical Mountain Climber
The vertical rope climber is a less-known variation. Few athletes associate this exercise with the traditional rope climbers. In this variation, one leg is drawn upward toward the center of the body while the arms are diagonally extended into the air. The emphasis is on training the leg and abdominal muscles.
Cross body mountain climber
The rope climber across the body is a fitness exercise that significantly targets the abdominal muscles compared to other rope climber variations. However, athletes also generate an intense training stimulus for the buttocks and legs. This results from the distinct movement compared to the classic rope climber, where one leg is moved diagonally forward from a push-up position. In the classic variants, the leg movement is straight forward.
Mountain climber with wide legs
The rope climber with extended legs is a modification of the classic rope climber exercise with the legs spread wider apart. Subsequently, the exercise is performed in a conventional manner, with a heightened focus on the leg and gluteal muscles. The wider leg stance increases the level of difficulty. A thorough warm-up is crucial to avoid lower back injuries.
Classic mountain climbers
The conventional rope climber is a full-body exercise aimed at strengthening the legs and abdominal muscles. This exercise is also known as the "mountaineer." Alternately pulling the legs toward the chest from a high plank position generates the training stimulus. Due to its dynamic execution, conventional rope climbers are suitable for full-body training, enhancing cardiovascular health and calorie burning with faster repetitions.
Russian twist with partner
Russian twists with a partner are suitable for athletes training together. The two fitness enthusiasts sit facing each other, exchanging a ball and twisting their upper bodies in one direction after catching it, targeting the oblique abdominal muscles. The movement is performed alternately to train both sides.
Russian Twist with additional weight
For those who find the conventional Russian Twist variant too easy or are seeking a greater challenge, the option of performing Russian Twists with additional resistance presents itself. To do this, you grab a weight plate, which you can either press against your chest or hold with arms extended. By incorporating movement with added resistance in both directions, you achieve an intensified training stimulus.
Classic Russian twists
Traditional Russian Twists are a common fitness exercise for training the oblique abdominal muscles, with the straight abdominal muscles also being stimulated secondarily. The straightforward execution makes this exercise suitable for athletes at all training levels. Since no training equipment is needed, you can perform traditional Russian Twists anywhere.
Toe-Touches Twist/Windmill
The fitness exercise Toe Touches Twist or Windmill is performed while standing, primarily to strengthen the lateral abdominal muscles and secondarily the straight abdominal muscles, while effectively stretching the body. In this movement, you reach your hand towards the opposite foot. As the other arm is stretched upward, the exercise resembles a windmill. Athletes benefit from the pleasant stretch and can simultaneously train the oblique abdominal muscles.
Toe touches while standing straight down
Toe-Touches Standing Straight Down is an exercise for the abdominal muscles that places a strong emphasis on stretching. This exercise is particularly suitable for beginners, as the execution is straightforward. In an upright starting position, you try to touch your toes with your hands.
Toe touches while sitting
Toe Touches While Sitting is a modified version of traditional crunches, also engaging the straight abdominal muscles. You can perform Toe Touches While Sitting by reaching your hands toward your toes. It is not necessary to actually touch the toes; rather, the movement should be executed as far as possible to build tension in the abdomen.
Sitting cable crunches
Crunches on the cable machine while sitting allow for an isolated engagement of the upper abdominal muscles. Sitting in front of the cable machine simplifies maintaining balance. Beginners can focus entirely on the execution of the movement using the cable machine.
Standing cable crunch
An effective variation is the standing cable crunch, enabling the strengthening of the upper abdominal muscles. This abdominal exercise provides a refreshing change in the training routine, as the cable pull is rarely used in abdominal workouts. In the standing position, one faces away from the cable pull and then leans forward at the hips.
Crunch kneeling on the rope
The challenge increases with kneeling rope crunches, as the rope pull is integrated into the fitness exercise. Kneeling in front of the cable pull allows for the effective training of the upper abdominal muscles. The weight of the cable pull makes the execution more demanding and complex.
Just crunches on the bench
Crunches on the bench differ only in position from traditional crunches. This fitness exercise is performed on a bench, with the movement otherwise identical. The option to secure the feet on the bench may make holding steady potentially easier than with crunches on the floor.
Weighted crunches
Weighted crunches are ideal for athletes who reach their limits with traditional floor crunches. The addition of extra weight increases the difficulty and intensity of the crunches.
Crunches on the floor
Floor crunches are the fundamental exercise of this type and are among the most popular exercises for the abdominal muscles. From a lying position, you lift the upper body with a slightly curved back to strengthen the abdominal muscles.
Classic butterfly crunches
Butterfly crunches do not deviate significantly from traditional crunches. The difference lies in how athletes position their feet and legs. The insides of the feet touch, automatically causing the legs to point outward.