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100 Abdominal Exercises
~ Target Your Core Muscles ~
Here's a list of 100 abdominal exercises to get you on your way to a flatter midsection.
There are so many different workouts that target your core muscles. Don't forget that it's always a good idea to shock your body when doing any exercise so that it keeps your body responding to what you're doing.
As I've mentioned so many times through the various pages regarding your abdominals, you have GOT to lose body fat in order to "see" the six pack abs your working so hard for.
Crazy as it sounds, you can have a nicely formed set of six pack abs, but with a layer of fat sitting on top of your six pack, how do you think you'll be able to see the definition?
It's like having an hourglass figure. If you wear a trench coat, you can't show off your figure until you "take off" the coat. Same thing with fat, take the fat off and show off your curves!
So for starters, make sure that your eating habits are good and healthy and your body is burning unwanted fat through some sort of cardio. Remember, it doesn't have to be boring, it can be fun! Just do something you like. If you like running, do it...if you like dancing, do it! Just do SOMETHING!
Ok, so now that that's said and done, let get down to business!
Using a Stability Ball
1. Ball Crunches
2. Ball Roll Out
3. Standing Woodchoppers
4. Woodchopper Exercise on Stability Ball
5. Leg Raises
6. Ball Knee Crunches
7. Side Crunch
8. Standing Russian Twist
9. Seated Twist - sit on the floor with your knees bent, feet flat on the floor. Hold the ball with both hands in front of your body. Then bring the ball to one side of your body and then quickly to the other side. Control the movement.
10. Stabilization - sit on the ball with your knees. You'll need to hold onto something at first. Then let go and balance for as long as you can. Keep working up to a minute (but be careful with this one).
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11. Abdominal Stretch - sit on the ball, then roll out until the middle of your back is on the ball. Gently lean back and reach your arms overhead. Try to touch the floor if you can and hold. This will stretch the abs helping to make it lean.
12. Abdominal Side Stretch - lay your body sideways across the ball. Place your top foot in front and the bottom leg in back for balance. Place your bottom hand on the floor for balance and reach your top arm overhead.
13. Ball Pike - get in a push up position with the ball at your shins. Keep your arms and legs straight, push your but up in the air, you'll be in an upside down "V" position.
14. Russian Twist - lay with head and shoulder on the ball. Clasp your hands and point hands to the ceiling or hold a dumbbell. Keep hands together rotate your upper body to one side lifting the opposite shoulder off the ball. Go back to center and repeat on the other side.
15. Diagonal Ball Plank - place your forearms on the ball and then stretch your body out balancing on your toes. Don't arch your back, keep your body straight and hold this position for up to 60 seconds.
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16. Straight Ball Plank - place hands on the floor in a push up position with your toes on the ball, or to make it easier move the ball up. Keep your body in line while also keeping your arms straight. Don't arch your back and hold this position for up to 60 seconds.
17. Reverse Plank - place your head and upper back to be supported by the ball. Keep your body in a straight line, balance on the back of your heels and hold this position for up to 60 seconds.
18. Ball Throw - face a wall, lay with the ball against the middle of your back. Hold a medicine ball overhead and as you come up, throw the ball at the wall and then catch it before going back to the starting position. You'll basically be coming up to a crunch as you throw the ball.
19. Ball Pass - lay flat on your back and push the small of your back into the floor. As your body is stretched out hold the ball above your head. Keeping your arms and legs straight, come into a crunch as you bring the ball over your body and grab the ball with your feet and then lower your legs and arms to touch the ball to the ground then back up and transfer it back to your hands again.
20. Reverse Curls - Lay on the floor with the ball between your legs. Squeeze the ball with your knees to grip it. Keeping your back flat lift the ball with your legs into a reverse crunch.
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Laying Down
21. Bicycle Kick - lay on your back, hands beside your head, legs up at a 90° angel. Move your feet as if your riding a bike and at the same time, when your left knee comes in, move your right shoulder in to meet your left knee.
22. Crunch - this is your basic traditional upper body crunch.
23. Twisting Crunch - same as your basic crunch, with a twist.
24. Reverse Crunch - lay on your back, keep your head and shoulders on the ground and only lift you lower body into a crunch.
25. Double Crunch - bring your upper body to meet your lower body.
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26. Pelvic Thrust - lay on your back, cross your ankles and straighten legs. Point feet towards the ceiling. Now lift your butt up and then back down.
27. V-Up - lay on your back and then come up to sit on your butt. Lean back at a 45° angle, then lift your legs at a 45° angle, your body should form a "V".
28. Russian Twist - sit on your butt with knees bent. Lean back at a 45° angle. Clasp your hands together and twist from side to side, reaching to the floor on each side.
29. Leg Raise - lay on your back. You can hold onto something sturdy for support, like underneath a couch. Keep your legs straight and lift them in the air up and down.
30. Side Leg Raise - lay on your side. Slightly bend the bottom leg and place top hand in from for support. Lift the top leg as high as you can, squeeze then back down.
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31. Hip Thrust - lay on your back with feet flat on the floor. lift your butt up until your body is a diagonal line from head to knees.
32. Side Hip Thrust - get on one side, your hip and elbow. Drive your body up, lifting your hip, so only your elbow, knees and lower legs are on the ground.
33. Decline Reverse Crunch -
34. Decline Leg Raise -
35. Half Plank -
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36. Full Body Plank -
37. Side Plank -
38. Rotational Side Plank -
39. One Leg Plank -
40. Vacuum - sit, stand or lay. Suck your stomach in, pulling your navel to your spine as tight as you can.
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41. Scissor Kick - lay on your back, pick legs up a few inches off the ground. Cross legs over one another back and forth.
42. Flutter Kicks - lay on your back, pick legs up a few inches off the ground. Alternate legs up and down.
43. Dragon Flags - lay on a bench, holding onto the bench right above your head. Keep body straight and lift your body up until only your shoulder blades are on the bench. (this is SUPER hard!!)
44. Supermans - lay on your stomach. stretch your legs out straight and arms out straight overhead. Lift your arms and legs off the ground at the same time.
45. Knee Drops - lay on your back with legs together and knees bent. Place your arms out to the sides and slowly drop your knees to one side then the other.
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46. Leg Drops - lay on your back with feet in the air, legs together. Drop your legs to one side, then the other.
47. Straight Leg Knee Raises - get in a push up position on your toes. Hold your body straight from your toes to your head, then one at a time draw in your knee to your elbow. Alternate and draw in your abs at the same time.
48. Half Knee Raises - get in a push up position on your knees. Hold your body straight from your knees to your head, then one at a time draw in your knee to your elbow. Alternate and draw in your abs at the same time.
49. Sit Ups - good old fashioned sit ups.
50. Arm Flutters - Lay on your back with your body in the "V" position, legs 45° angle, lift your upper body slightly and arms parallel to the floor. Keeping your body in this "V" position, move your arms up and down as fast as you can for as long as you can.
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Standing
51. Ball to the Wall - hold a medicine ball or any ball with both hands standing about a foot or two in front of a wall. Lean your upper back against the wall. Control the movement and hit the wall side to side with the ball.
52. Dumbbell Side Bends -
53. Overhead Side Bends -
54. Double Knee Jumps -
55. Jump Rope -
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56. Burpees -
57. Cable Rotation -
58. Cable Woodchopper -
59. Bar Twist -
60. Speedy Twist -
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61. Tick Tocks - hold a broomstick overhead with both hands. Control your movement, tighten your stomach and go slowly. Bend as far to the right side as possible, then over to the left side.
62. Paddle - stand with feet slightly wider than shoulder width apart. Clasp your hands together or hold a light dumbbell at about chest level. Keep your hips pointing forward and take your hands down to your right hip, then back to chest level, then over to your left hip than back to chest level. Repeat.
63. Crossover Crunch - standing straight up, extend your left leg while pointing your left toe and raise your right arms straight in the air. Come into a crunch by bringing your right elbow to your left knee. Repeat on the other side.
64. Plie Squat Reach - get into a plie squat position, feet wide apart with toes pointing out. Clasp your hands together or hold a light dumbbell with arms down in front of you. Push your body up and raise your arms to the left. Then back down to the plie squat and repeat on the other side.
65. Standing Side Crunch - stand straight with your hips and shoulders in line. Raise your left arm up and shift your body onto your right leg. Rotate your left leg out at the hip, then crunch your left elbow to your left knee. Repeat on other side.
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66. Standing Crunch -
67. Center Dumbbell Swings -
68. Straight Arm Twist - stand with feet shoulder width apart. Hold arms straight out to the sides. Control the movement and twist from side to side holding in your abs.
69. Twist - stand with feet shoulder width apart. Bend your arms and pull your elbows in close to your body and make a fist. Keeping your elbows to your body, twist side to side quickly.
70. Knees to Chest - stand with feet shoulder width apart, hold onto something for balance. Lift one knee up towards your chest as high as you can. Repeat on other side.
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Unique Moves
71. Cable Gripping Trunk Twists
72. Side to Side Swings - stand with feet close together and holding a dumbbell in each hand. Swing your arms and upper body side to side and slightly bend your knees to flow with the momentum.
73. Side Punches - stand with feet slightly wider than shoulder width apart. Ball up your fists or hold dumbbells. Bend your knees and punch from side to side and twist at your waist.
74. Mountain Climbers - get down into a push up position on your hands and toes. Bring one knee into your chest and place that foot on the floor. Now keeping your hands on the floor, jump your lower body in the air and switch feet.
75. Cross Over Mountain Climbers - get down into a push up position on your hands and toes. Bring one knee into your chest and angle it to the opposite elbow.
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76. 100s - lay on your back and bring your legs up. Keeping legs straight bring your head and shoulders up. Stretch arms straight out next to your thighs and lower legs as much as possible. Now pump your arms up and down, make sure to keep your stomach tight and pulled in. Do this until you reach 100.
77. Angled Hip Flexion and Extension - lay on one side. Keep the bottom leg straight and in line with your body. Take the top leg and angle it diagonally, but keep it straight, about 2 feet in front of the bottom leg. Lift your leg up and down in a controlled movement, don't forget to repeat on other side.
78. Hanging Leg Raises - hand from a bar and keeping legs straight, bring your feet up as high as you can, preferably up past your waist.
79. Seated Hanging Leg Raises - place a bench under an adjustable height bar at about forehead level when you sit on the bench. Grip the bar with palms facing you and sit with your knees bent. As if doing a pull up, pull up to lift your butt off the bench and bring your knees to your chest.
80. Overhead Side Bends - Hold a light dumbbell with your left hand overhead. Keep arm straight and bend to the right side.
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81. Dumbbell Rows - holding a dumbbell in each hand get into a push up position. Bring one dumbbell up (row), to chest level then back down while stabilizing your body on your other arm. Keep your stomach tight!
82. Front Squats - similar to putting a barbell on the back of your shoulder to squat, but instead you'll place the barbell on the front of your shoulders. Cross your arms with elbows in front for stabilization. Now squat, you may need a spotter for this one.
83. Seated Crossed Leg Push Up - sit with your legs indian style. Place your hands on the sides of you. Sit up straight and using your hands push your body up off the ground.
84. Seated Straight Leg Push Up - sit with your legs straight out in front of you. Place your hands on the sides of you. Sit up straight and while keeping your legs straight, use your hands push your body up off the ground.
85. Ab Wheel Roll Out - get down on all fours. Using an ab wheel, roll your body out.
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86. Barbell Roll Out - place 25 or 45 lb plates onto a barbell. Get on youe knees and place your hands on the bar. Roll the bar away from your body.
87. Spiderman - get in a pushup position on your toes. Take one foot and take it up by your shoulder and touch your foot on the ground next to your hand. Go back to the starting position, then repeat.
88. Spiderman Push Up - get in a push up position on your knees or toes with your hands slightly wider than shoulder width. Lower your body like doing a push up and at the same time bring your left knee to your left elbow. Go back to start and repeat.
89. Dead bugs - lay on your back and bring your legs up, knees bent at a 90° angle with arms straight up in the air, pointing towards the ceiling. Point the left toes and lower it towards the floor, but stop right before touching the floor. At the same time take the left arm and reach behind you lowering your arm towards the floor.
90. Toe Tapping - lay on your back with knees bent. Pick feet up a few inches off the floor. One at a time tap your toe lightly on the ground.
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91. Lean Back w/support - sit with your knees bent. Place your hands right behind your knees. Lean back until your arms are extended. Come back to the starting position, repeat.
92. Lean Back w/o support - sit with your knees bent. Extend your arms in front of you. Lean back as far as you can then come back to the starting position. Repeat.
93. Rope Climb - lay on your back with knees bent and feet flat on the floor. Imagine a rope dangling in front of you. Lift your shoulder off the ground and imagine climbing the rope. Reach high with your left hand, then your right hand.
94. Supported Leg Circles - lay flat on your back and hold onto something sturdy like under a couch for support. Keeping legs straight lift them off the ground and form circles with your legs. Make sure to go both ways, clockwise and counter clockwise.
95. Leg Circles - lay flat on your back and extend your arms out to the sides with palms laying on the floor. Keeping legs straight lift them off the ground and form circles with your legs. Make sure to go both ways, clockwise and counter clockwise.
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96. Dumbbell Crawl - hold a dumbbell in each hand. Get into a sprinters stance. Now crawl with your dumbbells on your toes.
97. Crunch Pull Downs - lay on a bench or floor holding onto a cable bar. Now crunch up while pulling the cable bar to your lower chest. Repeat.
98. Open Arm Cable Crunch - with arms stretched out hold onto a high pulley in each hand. Lean forward to place arms slightly behind you. Crunch down.
99. Open Arm Side Cable Crunch - with arms stretched out hold onto a high pulley in each hand. Lean forward to place arms slightly behind you. Crunch down to one side, then the other.
100. Knee Ups - you can add ankle weight or attach bands for resistance. stand with feet shoulder width apart and lift one knee up to your chest, repeat on other side.
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Wow! There you go...100 Abdominal Exercises! Some of these are for beginners and some are way more advanced. Having 100 abdominal exercises right at your finger tips, should make it easier for you to switch up your routine and finally get that six pack abs.
All you need to do is choose 4-5 exercises out of the 100 abdominal exercises and you're good to go.
Don't make excuses! If you don't have any equipment period, there are plenty of workouts on this list of 100 abdominal exercises that you can do with your own bodyweight.
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