How to Get Defined Abs: Upper Abs, Lower Abs, and Core Exercises

Clearly defined abs show only when you build the abdominal muscles and at the same time reduce the body fat covering them. On this page we've gathered exercises that evenly stimulate the upper abs, lower abs, and core.

Since ab exercises alone won't burn belly fat (spot reduction is difficult), pair core exercises with cardio and diet. A good setup is to brace the core with the plank, then stimulate the upper and lower abs with crunches and leg raises.

Don't over-arch your lower back; move with the strength of your abs. Don't pull your neck with your hands, and proceed slowly while keeping your abs under tension throughout the movement.

A Routine Worth Pairing With

Recommended Exercises / Stretches

  • Plank — A foundational exercise that strengthens the entire core through isometric contraction.
  • Crunch — A foundational ab exercise that targets the upper abdominals.
  • Hanging Leg Raise — Hang from a bar and raise your legs to strongly target the lower abs.
  • Bicycle Crunch — Lying down, you pedal as if riding a bike, crossing knee to opposite elbow to work the entire abs and the obliques.
  • Oblique Crunch — Lying on your side (or dropping your legs to one side), you curl your torso up to target the obliques.
  • Seated Knee-Up — Sit at the end of a bench, lean back, and draw your knees toward your chest to target the lower abs.
  • Mountain Climber — From a plank position, alternately drive your knees in to engage the core and hip flexors while also working the shoulders and front of the thighs.

Frequently Asked Questions

Will doing ab exercises every day give me defined abs faster?

Like any other muscle, the abs need recovery time, so three to four times a week is more appropriate than every day. Above all, you need to lower your body fat with diet and cardio for your abs to show clearly.

Should I train the upper and lower belly separately?

Crunch variations are better for the upper abs, while leg raises and knee-ups are better for the lower abs. Including both and adding oblique work lets you train the entire midsection evenly.

Will planks alone give me abs?

The plank is excellent for core stability, but for clearly defined abs it's effective to combine contraction movements like crunches and leg raises with reducing your body fat.