There are plenty of abs exercises you can do. All you need, however, is just 6 variations for a thorough and effective core workout. Here are 6 beginner (to intermediate) exercises to get you started on your washboard abs.
The basic crunch is an effective, beginner-friendly way to isolate and target the abdominal muscles (recuts abdominis).
Hold on to a dumbbell for added resistance. Weight plates may not be as ideal as they typically increase in 5 to 10kg per plate, which are big increases.
Safety tips: Use your core to raise your upper body, not your head or neck. Move in a slow, controlled manner to engage the right muscles.
The reverse crunch engages your lower abdominal muscles and obliques more. If you are working up to this level, try this on a flat bench.
Set your bench to a 20 or 30 degrees incline if you have one.
Safety tips: Remember to keep your core tight and engaged through the motion to avoid lower back injuries.
The plank works many supporting muscles besides your abdominal including your back, shoulders and even quads if done right. It also helps with your posture! Therefore, if you’ve not been doing this, you should.
If you’re in the gym, stabilise a weight plate between your glutes and lower back as you perform the plank. A non-weighted variation would be to reach forward with your right hand, hold for a count and slowly return to the starting position. Repeat with your left hand.
Safety tips: Be sure not to compromise your form. A saggy back during a plank can result in lower back pain later on, Do not let your head sag to avoid neck strains.
The mountain climber is another full body favourite because it works your abdominals, hips, glutes, and even arms. It is also easy on the back making it beginner friendly.
The bird-dog requires a little bit of coordination! It should still be generally easy to perform, plus it’s easy on the back. It engages your abs, as well as the muscles in your butt, hips, and back to stabilise the movement.
The bicycle crunch is an advanced version for the floor crunch in working the abdominals and obliques.
Safety tips: Always keep your lower back planted on the floor and rotate your core instead of your neck to avoid strain.
Beyond the aesthetics of building abs, strengthening your ab muscles will help you live a better life. A stronger core means better posture, balance and treating any back pain too. My recommendation would be to choose 3 of these ab-focused exercises 2-3 times a week, and go for 3 rounds per exercise.
May this article give you some inspiration for your next workout or to help you get started!