Core and ab exercises
18 movements that train the abs & core directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
Photo credits
Photo: Luke Witter · Unsplash License · cropped
What the core does
The core is the whole midsection working as a unit: the rectus abdominis down the front, the obliques on the sides that rotate and side-bend, and the deep muscles that stiffen the trunk. Its main job in lifting is to resist movement — to stop the spine bending when something else is trying to bend it.
Core and ab exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Form video ↗Ab Wheel Rollout
Core
Form video ↗Bicycle Crunch
Obliques
Form video ↗Bird Dog
Core
Form video ↗Cable Crunch
Core
Form video ↗Cable Woodchop
Obliques, Core
Form video ↗Core Stability (Machine/Anti-Rotation)
Core
Form video ↗Dead Bug
Core
Form video ↗Farmer's Carry
Forearms, Core
Form video ↗Hanging Knee Raise
Core
Form video ↗Hanging Leg Raise
Core, Hip flexors
Form video ↗Hollow Body Hold
Core
Form video ↗Kneeling Hip Flexor Stretch
Hip flexors
Form video ↗Medicine Ball Slam
Core
Form video ↗Mountain Climber
Core
Form video ↗Pallof Press (Anti-Rotation)
Core, Obliques
Form video ↗Plank
Core
Form video ↗Russian Twist
Obliques
Form video ↗Side Plank
Obliques
How to train abs & core
Train it three or four times a week, briefly. Cover the three jobs: resisting extension (planks, rollouts), resisting rotation and side-bend (side planks, carries), and flexing against resistance (cable crunches, hanging raises). Sets of 8–15 reps or 20–45 second holds.
The mistake to avoid
Doing hundreds of sit-ups and expecting them to reveal the muscle. Visible abs come from body fat, which is a kitchen and cardio question; ab training builds the muscle that shows up when it drops.
Core and ab exercises by equipment
Whatever your gym has — or does not have.
Bodyweight
11Cable & Functional
5Free Weights
1Mobility & Stretch
1Also works the abs & core
These train something else first, but the abs & core works hard in them — worth counting toward your weekly total.
Core and ab exercises — questions people ask
What are the best abs & core exercises?
Ab Wheel Rollout, Bicycle Crunch, Bird Dog, Cable Crunch, Cable Woodchop are the movements to build a abs & core session around — they load the muscle through its full range and are easy to add weight to over time. Train it three or four times a week, briefly. Cover the three jobs: resisting extension (planks, rollouts), resisting rotation and side-bend (side planks, carries), and flexing against resistance (cable crunches, hanging raises). Sets of 8–15 reps or 20–45 second holds.
How often should I train abs & core?
Train it three or four times a week, briefly. Cover the three jobs: resisting extension (planks, rollouts), resisting rotation and side-bend (side planks, carries), and flexing against resistance (cable crunches, hanging raises). Sets of 8–15 reps or 20–45 second holds.
Can I train abs & core at home?
Yes — Ab Wheel Rollout, Bicycle Crunch, Bird Dog, Dead Bug need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which abs & core exercises are best for beginners?
Start with Bicycle Crunch, Bird Dog, Cable Crunch, Core Stability (Machine/Anti-Rotation). Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common abs & core training mistake?
Doing hundreds of sit-ups and expecting them to reveal the muscle. Visible abs come from body fat, which is a kitchen and cardio question; ab training builds the muscle that shows up when it drops.