There are manyab exercisesout there ranging from super basic to advanced.
What makes an ab exercise effective?
Once you build up your core strength with basic movements, you could move on to more advanced versions.
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Here are the 11 best ab exercises for beginners.
Side Planks
This list of the best ab exercises for beginners starts with the side plank.
Assume a side plank position by stacking your feet and keeping your shoulders aligned with your wrists.
Tim Liu, C.S.C.S.
Lift your hips up and forward while bracing your abs.
Aim to complete three to four sets of 20 to 30-second reps on each side.
Keeping your core tight, lift your hips up to where your body is parallel to the ground.
Tim Liu, C.S.C.S.
Squeeze your glutes, tuck your pelvis slightly, and hold the position while maintaining tension in your abs.
Aim to complete three to four sets of 20 to 30-second reps on each side.
Your body should be in the shape of a banana.
Tim Liu, C.S.C.S.
Aim to complete three to four sets of 15 to 20-second holds.
Press your hands into the ground, and curl your body up with your ribs pulled down.
With your core tight, begin kicking your legs up and down as if you’re swimming.
Tim Liu, C.S.C.S.
Maintain tension in your abs the entire time of the movement.
Your feet should be fully extended and your shoulders aligned with your wrists.
Keep your core tight as you take one knee and drive it toward your chest, flexing your obliques.
Tim Liu, C.S.C.S.
Return your leg to the pushup position before repeating the motion with the other leg.
Alternate back and forth, maintaining tension in your core the entire time.
With a tight core, raise your feet back toward your torso, flexing your abs hard.
Tim Liu, C.S.C.S.
Slowly lower your legs to the floor while keeping tension in your core.
Take one of your arms and the opposite leg, and lower them just above the floor.
Then, exhale while keeping tension in your core.
Tim Liu, C.S.C.S.
Bring the arm/leg back up, and repeat with the opposite side.
Aim to complete three to four sets of four to five reps per side.
Brace your core as you extend one arm in front of you and the opposite leg behind you.
Keep your body in a straight line.
Bring the arm and leg back in before doing the next rep.
Finish all reps on one side before switching over.
Aim to complete three to four sets of five reps per side.
Bicycle Crunches
Lie down flat on your back.
Rotate your body up by taking one elbow and bringing it toward the opposite knee.
Fully extend the other leg by reaching your heel straight out.
Flex your abs hard as you finish, then repeat with the opposite side.
Keeping your core tight, curl your body up while keeping your arms straight in front of you.
Assume a pushup position with your shoulders in line with your wrists and your hips high.
Keep your core tight as you take one hand and reach for the opposite shoulder.
Touch your shoulder, then bring your hand back to the starting position and reach with the other.
While you’re performing this movement, keep your glutes squeezed and your back as straight as possible.
Aim to complete three to four sets of 10 reps per side.
