Exercises That Work Abs: 7 Moves for a Stronger Core

By Lauren Holland

Updated November 2026

Exercises that work abs are the ones that train your core to resist and control movement, not just flex the spine over and over. In this guide you will learn which moves to start with, how to perform them with good form, and how to avoid the errors that keep many people stuck. Expect a simple routine you can do three times a week.

Why Some Ab Exercises Work and Others Waste Your Time

Your abdominal wall includes the rectus abdominis, the obliques, and the transverse abdominis, which acts like a natural weight belt. Effective core work loads these muscles through bracing, trunk flexion, rotation, or anti-movement. Crunches done fast with momentum tend to shift the work to the hip flexors and neck, which is why they feel busy but produce little change.

Shopping for one? See our guide: 7 Best Women's Abs Exercises for Home Training (2026).

Seven Exercises That Work Abs

1. Dead bug: Lie on your back with arms pointing up and knees bent to 90 degrees. Press your low back gently into the floor, then slowly extend one arm and the opposite leg while keeping your ribs down. Alternate for 8 to 10 reps per side.
2. Bird dog: Start on hands and knees. Extend one arm and the opposite leg until they are level with your torso, hold for 3 seconds, and return. Do 8 to 10 reps per side without letting your hips rotate.
3. Plank: Rest on forearms and toes with elbows under shoulders. Squeeze your glutes and keep a straight line from head to heels. Hold for 20 to 45 seconds, building up over time.
4. Side plank: Stack your feet and support yourself on one forearm. Lift your hips until your body forms a straight line, and hold for 15 to 30 seconds per side.
5. Pallof press: Stand sideways to a cable or resistance band anchored at chest height. Hold the handle at your chest, press it straight out, pause for 2 seconds, and return. Do 10 reps per side. This trains anti-rotation, which is a key oblique skill.
6. Hollow body hold: Lie flat, lift your shoulders and legs a few inches off the floor, and press your low back down. Hold for 15 to 30 seconds. Bend your knees if your back arches.
7. Reverse crunch: Lie on your back with knees bent. Curl your hips off the floor by drawing your knees toward your chest, then lower slowly. Aim for 10 to 12 controlled reps.

How to Build a Simple Weekly Routine

Choose three or four moves from the list above and train your core two or three times per week. Rest at least one day between sessions. Progress by adding reps, extending hold times, or slowing the lowering phase to three seconds.

• Pick one anti-extension move (dead bug or plank)
• Pick one anti-rotation move (Pallof press or side plank)
• Pick one flexion move (reverse crunch or hollow hold)
• Complete 2 to 3 sets of each

Recommended gear

A resistance band makes Pallof presses and band-assisted work possible at home. View on Amazon

A padded exercise mat cushions your spine during floor work and keeps your position stable. View on Amazon

For more options, see What Are Some Good Exercises for Abs? 7 Moves That Work and Exercise Mats for Core Work: Space, Use and Cleaning.

Common Mistakes to Avoid

• Pulling on your neck during crunches. Keep your hands light and let your abs lift the shoulders.
• Letting your low back arch in dead bugs or hollow holds. Shorten the range until you can keep it flat.
• Holding your breath. Exhale during the hard part of each rep.
• Rushing reps. Slow tempo increases tension and control.
• Skipping progression. Once a move feels easy for all sets, make it harder.

Exercises That Work Abs for Different Goals

If your focus is the sides of your waist, prioritize the side plank and Pallof press. For a stronger trunk for lifting, emphasize planks and bird dogs. You can explore specialized variations such as Exercises for Side Abs: 7 Moves for Stronger Obliques or Exercises for Lateral Abs: 7 Moves for Stronger Obliques. For a broader look at core strength, read What Are the Best Exercises for Improving Core Strength? 8 Moves That Work.

FAQ

How often should I train my abs?

Two to three sessions per week is enough for most people, with at least one rest day between them. Your core also works during squats, deadlifts, and carries, so you do not need to train it every day.

Do these exercises burn belly fat?

No single exercise targets fat loss in one area. Strong abs improve posture and performance, while visible definition depends mainly on overall body fat, which is shaped by nutrition and total activity.

Should I see a professional before starting?

If you have back pain, a recent injury, or a condition affecting your abdomen or pelvic floor, consult a physical therapist or doctor before starting a new routine.

Conclusion

Exercises that work abs train your core to brace, resist, and control movement, and the seven moves above cover those skills well. Start with three exercises, use controlled form, and add reps or hold time each week. Consistency over several months will do more than any single hard workout.

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our core & abs guides, checking product details against manufacturer specifications and owner feedback.