Recommended Ab Exercises: Working the Upper and Lower Abs and Obliques Together

The abs are divided into the upper abs, lower abs, and the obliques on the sides, so you need a combination of movements to train them evenly. This recommended ab routine targets the entire midsection, from the plank that braces the whole core to upper-ab crunches, lower-ab leg raises, and oblique movements.

Many of these can be done at home with just your bodyweight, making them suitable for beginners too. Brace your core first with the plank, work the upper and lower abs separately with crunches and leg raises, then finish the obliques with bicycle crunches or oblique crunches.

For ab exercises, the key feel is curling up with the strength of your abs rather than pulling your neck with your hands. If you feel pain in your lower back, reduce the range of motion, and manage your diet alongside training for your abs to show more clearly.

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.
  • 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.
  • Hanging Leg Raise — Hang from a bar and raise your legs to strongly target the lower abs.
  • 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

Can I train my abs every day?

The abs are like any other muscle and need recovery time, so around three times a week is more appropriate than every day. That said, low-intensity core-stabilization movements like the plank can be done relatively often with little strain.

Will doing only ab exercises burn belly fat?

It's hard to spot-reduce fat from a specific area. Ab exercises build the muscle and make it more defined, but to reduce belly fat you need to lower your overall body fat with diet management and cardio.

My lower abs are hard to engage. What exercises are good?

Movements that lift the legs and curl the pelvis, like hanging leg raises or seated knee-ups, are effective for the lower abs. You need to curl the pelvis up slightly rather than just raising the legs for the lower abs to do their job.