Your abs are like any other body part—to get results, you need to work them hard. That means dedicating a portion of your workout to moves that focus on all three abdominal regions. “We tend to treat the abs as an afterthought and simply devote a few minutes to doing crunches after our ‘real’ training,” notes Muscle & Fitness Hers technical adviser Gino Caccavale. But to sculpt a shapely six-pack, you need to train the abs like your legs, shoulders, or any other body part.
These ab exercises, modeled by two-time Fitness Olympia and IFBB pro Oksana Grishina, will help you build a sexy midsection by emphasizing different muscle groups with each workout. Do these abs exercises and add 30 minutes of cardio daily to help burn fat. And don’t forget your diet: Watch your total caloric intake and macros. Otherwise, you’re not likely to get the results you want, adds Caccavale. In one month, you should see a noticeable difference in shape and definition for abs you’ll love.
1 of 15
Per Bernal
Corkscrew
Works: Transverse abdominis
Begin in a full pushup position, feet hip-width apart with a 5-lb dumbbell in left hand.
Rotate torso to left, reaching dumbbell above left shoulder with left arm extended, pivoting off both feet.
Return to center and reach left arm below body, arm extended, drawing in abs and lifting hips slightly.
Extend left arm back above left shoulder and repeat.
Kneel on the floor with knees hip-distance apart, holding a medicine ball or weight in front of chest, elbows down. Keep head, shoulders, and hips aligned.
Slowly lean back as far as you can, keeping hips forward without sitting on heels. Hold for 3 seconds, then slowly come back to starting position.
Do two sets of 20 reps.
3 of 15
Per Bernal
Ball Lock Hold
Works: Transverse abdominis
Lie faceup with right leg extended and left knee bent above hip and calf parallel to floor. Place a med ball or yoga block between left knee and elbow.
Lift right leg 6″ off the floor, foot flexed. Keeping left upper arm perpendicular to floor, isometrically press ball between elbow and knee; hold for one minute.
Get in a plank position on a stability ball, palms together and elbows below shoulders.
Slowly roll wrists in a circular motion, pushing hands forward at center of movement.
Do 10 rolls clockwise and 10 rolls counterclockwise. Do 2 sets of 20 reps (10 each way).
5 of 15
Per Bernal
Standing Band Pulse
Works: Transverse abdominis
Attach a resistance band to a sturdy piece of equipment (or use cables set to chin height). Stand with feet slightly wider than hip-width holding the handle just below chin height, knees slightly bent.
Keeping arms extended, pulse 12″ past right shoulder, returning 12″ past left shoulder. (Think 10 and 2 on a clock face).
Do two sets of 20 reps per side.
Tip: Work against the resistance of the band; try not to let it pull you toward the anchor point.
Lie faceup, left ankle crossed over right knee, right arm extended behind head holding light dumbbell in right hand a few inches from floor. Lift right shin parallel to floor.
Keeping right arm straight and right foot elevated, crunch up, bringing right hand toward left shin, lifting head and upper back off the floor. Keep left hand on floor at side.
Do 20 crunches, keeping head and feet lifted; switch sides and repeat. Do 2–3 sets per side.
Tip: Keep your arms locked and your head elevated throughout the movement.
7 of 15
Per Bernal
Overhead Barbell Situp
Works: Rectus abdominis
Lie faceup on floor holding up to a 20-lb barbell or Body Bar over shoulders, arms extended. Lift head and neck off floor, engaging abs.
Sit up, lifting torso and barbell upward until upper body is perpendicular to floor.
Slowly lower back to start, keeping abs engaged. Do 2–3 sets of 20 reps.
Lie faceup on floor with elbows bent 90°, forearms and palms down next to sides. Place a 5- to 8-lb dumbbell between arches of feet with legs extended and slightly bent off floor.
While pushing upper body off forearms, lift torso until it is in a V position. Lower weight and legs back to start.
Do 2–3 sets of 20 reps.
9 of 15
Per Bernal
Weighted Reach and Tuck
Works: Rectus abdominis
Begin in a full pushup position with an ankle weight around left leg. Hold a 5-lb dumbbell in right hand.
Lift left leg off the floor while extending right arm forward to shoulder height and back leg parallel to floor.
Draw right elbow and left knee toward chest, tucking abs and raising hips slightly. Straighten arm and leg back to start and repeat.
Lie faceup on floor holding a medicine ball overhead with elbows facing ceiling.
Sit up explosively, bringing legs into a wide V and lifting feet; tap ball on floor between legs.
Lower back to start, tapping ball on floor behind you with arms extended.
Repeat, doing 2–3 sets of 20 reps.
11 of 15
Per Bernal
Seated Alternate-Side Ball Slam
Works: Obliques
Sit on the end of a flat bench, knees bent 90° and feet lifted. Hold an 8- to 12-lb med ball in front of you at chest height, elbows bent and pointing down.
Twist torso to right; as you turn, slam ball into floor and catch it. Immediately twist to left, slamming ball to opposite side.
Repeat twists from side to side, without pausing in the center, keeping feet elevated throughout.
Do 2–3 sets of 40 slams (20 per side).
Tip: The twisting move is the ultimate obliques recruiter, combining a V-sit and medicine ball slam.
Begin in a side plank with left elbow on a flat bench and right foot in front of left. Hold a 10- to 20-lb dumbbell in right hand, keeping arm on outside of right thigh.
Pulse torso 6″ toward floor, then six inches up past starting point, keeping dumbbell in place.
Do 2–3 sets of 20 pulses per side.
Tip: To make this move a little easier, preform it on the floor so there is a shorter range of motion.
15 of 15
Per Bernal
Stability-Ball Windshield Wiper
Works: Obliques
Lie faceup with your shoulders and upper back on a stability ball, feet on floor slightly wider than hip-distance with hips lifted into a tabletop position. Hold a medicine ball above chest with arms extended.
Lower ball to right side, rotating torso to the right and lifting left shoulder off ball, until both arms are parallel to floor.
Keeping core engaged, return to center and rotate to the left, lifting right shoulder off ball until arms are parallel to floor on left side.
