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100 Abdominal Exercises: 4 Groups of Exercises
To keep things simple, you can target 3 different muscles in your mid section. Some argue that exercises which simply target the lower abdominals are not very effective, where others believe that lower abdominal exercises are a necessary component for a complete exercise program. While this is always debatable, if you’re looking for the best results, a complete abdominal exercise routine is almost always going to be your best bet.
In this article we are going to take a look at 100 key abdominal exercises to help you achieve optimal results.
If you desire more definition in your abdominal region and a stronger core, this page is for you, however, before we get started, let’s take a look at some basic abdominal anatomy so you have a better understanding of what you are going to be working on.
Basic Anatomy of the Abdominals
Rectus Abdominis
Your abdominals are the large muscle from your chest to your waist which look like a “six pack.” Even though the transverse abdominis (TVA) or core muscle is a deep stabilizer of the spine, it helps stabilize your spine by building up intra-abdominal pressure and also pulls in at the belly button creating a tighter mid section.
Obliques
You also have internal and external obliques on both sides of your stomach. Your internal and external obliques work together to flex and rotate your lumbar spine in all 3 planes of motion.
100 Key Abdominal Exercises
Before You Watch the Videos of the 100 Best Abdominal Exercises Know This
There is no such thing as spot reduction. Not one of these abdominal exercises by itself or in combination will burn fat from your mid section. These exercises are great for strengthening your mid section which may cause a tightening in the waist and a slimming effect which could reduce your waistline, but you will not go from “flab to fab” with any of the 100 ab exercises alone. A balanced exercise program in conjunction with a healthy diet is always going to be your path to optimal results.
Visit a target area below to view the best abdominal exercises.
100 Abdominal Exercises: Upper Abs Exercise Videos
| Ab Exercises From a Hanging Position | ||
|---|---|---|
Hanging Leg Raise | Feet to Ceiling | |
| Floor Abdominal Exercises | ||
|---|---|---|
Crunches | Bicycle Maneuver | Advanced Bicycle Maneuver |
Bicycle Crunches | SitUps | Toe Touches |
Toe Raises | Plate SitUps | Dumbbell Press SitUps |
Bench Crunches (on Weight Bench) | ||
| Ab Exercises on Stability Balls | ||
|---|---|---|
Stability Medicine Crunch | Stability Ball Cable Rope Crunches | Stability Ball Side Crunch |
Stability Ball Crunches | ||
| Resistance Band Abdominal Exercises | ||
|---|---|---|
Resistance Band Toe Raises | Resistance Band Stability Ball Crunch | Resistance Band Bench Crunch |
| Ab Exercises on BOSU Balls | ||
|---|---|---|
BOSU Crunch (standard) | BOSU Twisting Crunch | BOSU Balance Crunches |
| Medicine Ball Abdominal Exercises | ||
|---|---|---|
Medicine Ball SitUps | Medicine Ball Twist | |
| Cables, Total Gym & TRX Ab Exercises | ||
|---|---|---|
TRX Suspension Trainer Reverse Crunches | Cable Sit Ups | |
Total Gym Hamstring Curl Crunches | ||
100 Abdominal Exercises: Lower Abs Exercise Videos
| Floor Lower Abdominal Exercises | ||
|---|---|---|
V-ups | Leg Throws | Leg Scissors |
Side Turns | Leg Rolls (Big 40s) | |
| BOSU & Stability Ball Lower Abdominal Exercises | ||
|---|---|---|
BOSU Leg Scissors | BOSU V-UPS | Stability Ball Side Turns |
| Lower Abdominal Exercises from the Hanging Position | ||
|---|---|---|
| Hanging Leg Raises | ||
100 Abdominal Exercises: Core Exercise Videos
| Floor Core Exercise Videos | ||
|---|---|---|
Plank | Plank with Hip Abduction | Side Plank |
Partner Plank | Supine Bridge | Dynamic Side Plank |
| Core Exercises on the BOSU Balance Trainer | ||
|---|---|---|
BOSU Side Plank | BOSU Dynamic Plank | BOSU Plank |
BOSU Stability Ball Plank | BOSU Supine Bridge | BOSU Upside Down Plank |
| Medicine Ball Exercises for the Core | ||
|---|---|---|
Medicine Ball Plank | Medicine Ball Abduction Plank | |
| Core Exercises on the Total Gym & TRX | ||
|---|---|---|
Total Gym Reverse Crunches | Total Gym Knee Tuck Pushups | Total Gym Torso Twist |
Total Gym Plank | TRX Suspension Trainer Plank | |
100 Abdominal Exercises: Obliques Exercise Videos
100 Abdominal Exercises: Obliques Exercise Videos| Oblique Exercises on the Stability Ball & Hanging | ||
|---|---|---|
| Side Turns | Twisting Toe Raises | Standing Barbell Twist |
Standing Side Barbell Twist | Twisting Hanging Leg Raise | |
| Oblique Exercises on the Stability Ball | ||
|---|---|---|
| Ball Side Turns | Stability Ball Side Crunch | Stability Ball Russian Twist |
| Resistance Band Obliques Exercises | ||
|---|---|---|
Resistance Band Torso Rotation | High Resistance Band Torso Rotation | Low Resistance Band Torso Rotation (Golf Swings) |
Lunge Tube Reverse Wood Chops | ||
| Medicine Ball Obliques Exercises | ||
|---|---|---|
Medicine Ball Wood Chops | Medicine Ball Twist | Medicine Ball Wood Chop Spike |
| Power Sled Obliques Exercises | ||
|---|---|---|
Power Sled Torso Rotation | ||
100 Abdominal Exercises Q & A
Question:
If I don’t have body fat and a flat stomach but I want six pack abs,
will the best abs machine you see on TV help?
Answer:
The hard stance taken on this article is due primarily to the fact that most
consumers of abs machines you see on TV are looking for a quick fix, miracle
solution that will “melt fat” off their mid-section in no time. If you truly
have a low body fat percentage and want to get the ripped six-pack that everyone
talks about, doing floor abdominal exercises or stability ball core and ab
exercises are more than enough to help you achieve your goals. If you really
want to spend the money on the best abs machine you see on TV and use them
properly they can be of help but again, there are likely better options for less
money.
Question:
What is the Point of Having so many Ab Exercises?
Answer:
The core is more complex than simply abdominal crunches. The core of your
body must be able to stabilize and move in all planes of motion. Different ab
exercises stress different muscles as well as different planes of motion which
will lead to a stronger, more functional core as well as better looking
abdominal region.
Question:
Will Abdominal Exercises help me get Six Pack Abs?
Answer:
100 abdominal exercises or 1,000,000 abdominal exercises will not help
anyone get six pack abs if their diet is not great. Your other training
specifically cardio is far more important for burning off excess calories while
a full body weight training program is best for revving up your metabolism. Read
more about the scam of
six pack abs.
Question:
Which abs Exercise is the Best of all the Abdominal Exercises?
Answer:
Which exercise is best completely depends on your training goals and how
the 100 abdominal exercises fit in with the rest of your balanced exercise
program and nutritious diet.
Question:
How Many of the 100 Abdominal Exercises should I do in a Day?
Answer:
This depends on many factors. If you have very little fat and have a great
exercise program, you could probably achieve your results by using 3-4
complimentary exercises. Again, everything is goal specific and any of the list
of the best abdominal exercises are no exception.
Question:
Should I perform Abdominal Exercises before or After Weights and
Cardio?
Answer:
Good question. Performing your abdominal exercises after your training is
safer than performing them before. If you perform your abdominal exercises
before training, your core stabilizer muscles may be weak and not be able to
support your body during your workout. It is safer to perform them after but not
a requirement. Play it by ear and see which you personally prefer.
Question:
How many of the 100 Abdominal Exercises do you need to Master to
get Results?
Answer:
All 100!. If your goal is to master all 100 abdominal exercises.
The number of abdominal exercises you master does not really matter. You could
develop a super strong core, or six pack abs by using 3 or 20 of them. Use the
variety of core, obliques and abdominal exercises to create interesting, fun and
functional workouts.
How to use the 100 Abdominal Exercises to get the Best Results
Abdominal Exercises are Not the main Priority for Reducing
Stomach Fat
Best Results for 99% of Fitness Goals comes with a Balanced
Exercise Program
You do not need 100 abdominal exercises or even 10 to flatten
your stomach, lose weight, or even get six pack abs. Your exercise program on a
whole is dependent on multiple factors which you should be sure to be aware of.
Like many things in life, one aspect of optimal health and
fitness depends on the other. If you want to get the best out of
abdominal exercises you need to pay close attention to your nutrition, overall
activity level which should include cardiovascular exercise as well as
resistance training.
You should keep your body flexible so it can perform all of the
exercises you choose to do optimally. You can use all of these exercises to
compliment your current abdominal exercises or just a couple of them to maintain
your basic functional core strength. Master the 5 components of fitness
systematically and you will get the most benefit out of the 100 abdominal
exercises.
About Michael Behnken
Mike Behnken is a personal trainer who holds multiple NASM certifications and a MS in Exercise Science. Mike loves fitness, travel, and photography among many other interests.