The Only 8 Ab Exercises You Really Need
The right ab exercise can sculpt your stomach into a head-turning piece of art. If you’re game to look like a Michelangelo masterpiece, choose from these hard-working moves recommended by Nate Bower, a Toronto-based personal trainer and a star YouTube fitness coach.
Getty Images/iStockphoto1/8Mountain Climber Push-backs
Begin in a traditional pushup position. Flex your abs and keep your back neutral. Push your butt back to your heels, keeping your back strong and knees a couple of inches above the floor. Thrust forward, and as you reach the end of the thrust, bring one knee in (almost like a crunch) diagonally across the chest (as shown), then park it back again and do the same thing with your opposite knee. Repeat for 15 to 20 reps.
Getty Images/Hero Images2/8Knee-to-toe Crunches
Lie on your back and point your legs and feet straight out (unlike a sit-up, in which the legs are bent). Lock your hands behind your head (like a sit-up). Do a rotational crunch—that’s where you bring the knee across the chest and make contact with the opposite elbow, as shown. Afterward, crunch again with a straight leg and bring it up high, reaching out to touch the toe with the opposite hand. This is one rep. Repeat with the opposite limbs, and complete 10 to 15 reps per side.
Getty Images/iStockphoto3/8Stir the Pot
In addition to core strength, this workout improves your overall stability. (You’ll know what we mean once you try it; you have to control the micro-shaking as you try to stay centered.) Plank on a stability ball at a 45-degree angle, as shown, and contract your abs while maintaining a neutral spine. Focus on keeping the core locked and spine straight through the whole motion. On the ball, make 10 medium clockwise circles (the size of a basketball), and then again counterclockwise.” (Watch the entire movement here.) Repeat for 10 to 15 reps each way.
Getty Images4/8Boxing
If boxing seems pointless to you, this should change your mind: All those punches and footwork are a result of steady, trained core work, which means that a 60-minute boxing workout is more like a 60-minute ab shred. (Plus, punching that bag is pretty damn cathartic.) Try this 20-minute boxing workout.
Getty Images/iStockphoto5/8Bear Crawl
Done right, this one punishes your core, in a good way. Start on your hands and knees, keeping your hands beneath the shoulders and knees beneath the hips. Raise your knees a few inches off the floor while propping yourself up on your toes. Start to crawl like a bear on the prowl, moving one hand and the opposite foot forward simultaneously at a slow but purposeful pace. (Watch it executed here.) Be sure to flex your core, and keep your hips low and back neutral with your hands on the floor. Do for 30 to 45 seconds.
Courtesy of Youtube/Adaptive Signal Fitness6/8Bear Crawl Isometric Hold
This simplified version of the bear crawl is like a plank: With hands and knees on the floor, lift the knees a few inches off the floor (as shown) and hold this position for 10 to 40 seconds, depending on your abilities. Keep the back neutral, flex your core, and don’t forget to breathe.
7/8The Plank
Although this is one of the most standard exercises for core strength, it’s easy to mess up—except now you won’t. Prop yourself up on your forearms and toes, as shown, keeping your chest high and shoulders strong. “Contract the core as if you're going to get punched in the stomach,” says Bower. Keeping your spine neutral and breathing regularly, see how long you can hold the plank before you need a rest. This will be a good benchmark to beat on subsequent attempts. (You can also try 10 to 40 second reps in sets of three.)
Courtesy of YouTube/Tone and Tighten8/8Wall-loaded Birddog
Besides buffing up your gut, this works your stability and strength. Start in a push-up position, at the high point, with arms straight. Put one arm against the wall, with your bicep beside your ear, balancing on the other three points. Now contract your abs, stabilize your shoulders, extend the opposite leg straight out so it’s the same height as your butt (as shown) and hold this position for 10 to 20 seconds, before turning around and switching sides.
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