Lauren HollandBy Lauren Holland

Updated November 2026

What are some good exercises for abs? The most effective options include the plank, dead bug, bird dog, side plank, hanging knee raise, Pallof press, and reverse crunch. Each one trains your abdominal wall in a different way, so a mix of them works better than repeating a single crunch variation.

Why a Variety of Ab Exercises Works Better

Your abs are not one muscle. The rectus abdominis runs vertically down the front of your torso, the obliques wrap around the sides, and the transverse abdominis sits deep as a natural weight belt. Crunches mostly hit the rectus abdominis through spinal flexion, but they do little to train the anti-rotation and bracing work that protects your lower back during daily life and lifting. Choosing exercises that cover flexion, rotation, lateral bending, and anti-extension gives you a more complete result.

Shopping for one? See our guide: 7 Best Women's Abs Exercises for Home Training (2026). We also found 6 Best Full Body Workout Exercise Machine Options for Home and Gym (2026) useful on this point.

Key Factors in Choosing the Right Ab Exercises

Three things matter most when you pick movements. The first is your current strength and mobility, since a beginner who cannot hold a plank for 20 seconds should start with easier progressions. The second is your goal: strength, endurance, or muscle definition all call for slightly different rep ranges and tempos. The third is the quality of your movement. Abs are easy to train with momentum, and many people end up pulling on their neck or arching their lower back without noticing. Slow, controlled reps beat fast, sloppy ones every time.

Seven Good Exercises for Abs

1. Plank

Set your forearms on the floor with elbows under your shoulders, then lift your body into a straight line from head to heels. Squeeze your glutes, brace your abs as if bracing for a light punch, and hold for 20 to 60 seconds. Start on your knees if a full plank causes your hips to sag.

2. Dead Bug

Lie on your back with arms pointing to the ceiling and knees bent at 90 degrees over your hips. Slowly extend one arm overhead and the opposite leg toward the floor while keeping your lower back pressed gently into the mat. Return and switch sides. Aim for 8 to 12 reps per side.

3. Bird Dog

Start on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg back until both are level with your torso. Hold for two seconds without rotating your hips. Complete 8 to 10 reps per side.

4. Side Plank

Lie on one side and prop yourself up on your forearm with elbow beneath your shoulder. Lift your hips until your body forms a straight line, then hold for 15 to 45 seconds. Bend your knees to make it easier. This move targets the obliques and the lateral core.

5. Hanging Knee Raise

Hang from a pull-up bar with a relaxed grip. Without swinging, tuck your knees toward your chest by curling your pelvis upward, then lower under control. Aim for 8 to 12 reps. Tucking the hips, not just lifting the legs, is what makes the rectus abdominis do the work.

6. Pallof Press

Attach a resistance band or cable at chest height and stand sideways to it, holding the handle at your sternum. Press your hands straight out in front of you and resist the pull that tries to rotate you toward the anchor. Hold for two seconds, return, and do 10 reps per side. It trains anti-rotation strength very effectively.

7. Reverse Crunch

Lie flat with knees bent at 90 degrees and feet lifted. Curl your hips off the floor by drawing your knees toward your chest, keeping your upper back on the mat. Lower slowly. Keep the movement small and controlled, roughly 10 to 15 reps.

Common Mistakes to Avoid

  • Pulling on your neck during crunches. Keep your chin slightly tucked and let your abs do the lifting.
  • Letting your lower back arch off the floor during dead bugs or reverse crunches. Keep it gently anchored.
  • Holding your breath. Exhale during the effortful phase of each rep.
  • Rushing through reps with momentum. Slow the lowering phase to two or three seconds.
  • Doing only crunches. Add anti-rotation and anti-extension work for balanced core strength.

Practical Tips for Building a Routine

  1. Choose three to four exercises from different categories, such as one plank, one rotational, one flexion, and one lateral move.
  2. Train your abs two to four times per week with at least one rest day between sessions.
  3. Progress by adding time, reps, or difficulty. Move from knee planks to full planks, then to extended holds.
  4. Focus on form first. A clean set of 10 beats a sloppy set of 25.
  5. Remember that visible abs depend heavily on body fat levels, which are shaped by nutrition and overall activity, not only by ab exercises.

What We’d Use

For a simple home setup, a sturdy pull-up bar makes hanging knee raises possible and is a common choice for people who want one tool for several movements. View on Amazon

A resistance band with handles is an affordable way to practice the Pallof press and other anti-rotation drills at home. View on Amazon

An exercise mat with enough cushion for dead bugs and bird dogs keeps your lower back comfortable during floor work. View on Amazon

For more ideas, see 7 Best Abs and Core Exercises for Home Training (2026) and What Are the Best Exercises for Improving Core Strength? 8 Moves That Work.

Can I get abs with only bodyweight exercises?

Yes, bodyweight moves like planks, dead bugs, and reverse crunches build real strength in the abdominal wall. Visible definition, however, also depends on your body fat percentage, which is influenced by diet and total activity.

How often should I train my abs?

Two to four sessions per week works well for most people. Your abs recover like other muscles, so allow at least one rest day between hard sessions.

How long does it take to see results from ab exercises?

Strength improvements often appear within four to six weeks of consistent training. Visible changes in the midsection depend on fat loss, which varies a lot between individuals.

Are crunches bad for your back?

Crunches are not inherently harmful, but high-volume spinal flexion can aggravate some lower back problems. If you have back pain, consult a physical therapist or doctor before adding new ab exercises.

Should I do ab exercises every day?

Daily training is generally unnecessary and can lead to poor form from fatigue. Most people do better with a focused session two to four times a week and consistent progress over time.

Ready to choose one?

Lauren Holland

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.