Abs exercises in 3D

The abs: Rectus abdominis

The long, flat “six-pack” muscle running from the pubic bone to the ribs and breastbone. Bands of tendon cross it in three places, which is what divides it into blocks. Whether the blocks show depends mostly on body fat, not on training.

What the abs do

• Curls the trunk forward (spinal flexion)
• Tilts the pelvis backward (as in a reverse crunch)
• Stops the lower back arching when you press or carry

The 12 best abs exercises

Each one is shown on the 3D figure above, position by position, with the abs lit red. Tap one to watch it.

Bird dog

Beginner · Bodyweight · works lower back and abs, with help from the glutes, obliques and rear shoulders. Typical: 3 × 8–12 each side. Watch it in 3D

1. Kneel on all fours with your hands under your shoulders and knees under your hips.
2. Brace your stomach so your back stays flat.
3. Reach one arm forward and the opposite leg back until both are level with your body.
4. Hold, return, and switch sides.

Keep in mind: Back stays flat — imagine a glass of water on it; Reach long, not high; Hips stay square to the floor. Avoid: arching the lower back; twisting the hips; rushing.

Plank

Beginner · Bodyweight · works abs, with help from the obliques, front shoulders, glutes, quads and serratus anterior. Typical: 3 × 20 s. Watch it in 3D

1. Lie face down, then rest on your forearms with your elbows under your shoulders.
2. Lift your hips so your body is straight from your head to your heels, toes on the floor.
3. Brace your stomach as if about to be poked, squeeze your glutes, and hold.

Keep in mind: Ribs down, glutes squeezed; Push the floor away with your forearms; Neck long — look at the floor. Avoid: hips sagging toward the floor; hips piked up high; holding the breath.

Knee plank

Beginner · Bodyweight · works abs, with help from the obliques, front shoulders and glutes. Typical: 3 × 20 s. Watch it in 3D

1. Rest on your forearms, elbows under your shoulders, with your knees on the floor.
2. Walk your knees back until your body is straight from your head to your knees.
3. Brace your stomach, squeeze your glutes and hold.

Keep in mind: Straight line from head to knees; Push the floor away; Breathe. Avoid: hips piked high; lower back sagging; holding the breath.

Crunch

Beginner · Bodyweight · works abs, with help from the obliques. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your knees bent and feet flat on the floor.
2. Rest your fingertips by your ears — do not pull on your head.
3. Breathe out and curl your ribs toward your hips until your shoulder blades lift off the floor.
4. Pause, then lower slowly.

Keep in mind: Curl the spine, do not just lift the head; Ribs toward hips; Chin a fist’s width from the chest. Avoid: yanking the neck with the hands; using momentum; lifting the feet.

Bicycle crunch

Beginner · Bodyweight · works obliques and abs, with help from the hip flexors. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your hands lightly behind your head and your legs lifted, knees bent.
2. Curl your shoulders off the floor.
3. Turn one shoulder toward the opposite knee as you straighten the other leg.
4. Switch sides in a slow pedalling motion.

Keep in mind: Turn from the ribs, not the elbows; Slow pedalling; Lower back stays down. Avoid: pulling the head with the hands; racing through the reps; letting the lower back arch.

Dead bug

Beginner · Bodyweight · works abs, with help from the obliques and hip flexors. Typical: 3 × 8–12 each side. Watch it in 3D

1. Lie on your back with your arms pointing to the ceiling and your knees bent 90° over your hips.
2. Press your lower back gently into the floor.
3. Slowly lower one arm overhead and the opposite leg toward the floor.
4. Return and switch sides.

Keep in mind: Lower back stays flat on the floor; Move slowly; Breathe out as you reach. Avoid: lower back arching off the floor; moving fast; same-side arm and leg.

Reverse crunch

Beginner · Bodyweight · works abs, with help from the hip flexors and obliques. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your arms by your sides and knees bent up over your hips.
2. Curl your pelvis up, bringing your knees toward your chest and lifting your hips off the floor.
3. Lower slowly, one vertebra at a time.

Keep in mind: Roll the hips, do not swing the legs; Small, controlled curl; Press the arms into the floor. Avoid: swinging the legs for momentum; dropping down fast; lifting the head.

Hanging leg raise

Advanced · Pull-up bar · works abs and hip flexors, with help from the obliques, forearms and lats. Typical: 3 × 8–12. Watch it in 3D

1. Hang from a bar with straight arms and your shoulders engaged.
2. Keeping your legs straight, raise them in front of you to hip height or higher.
3. At the top, curl your pelvis up slightly.
4. Lower slowly without swinging.

Keep in mind: Curl the pelvis at the top; No swinging; Lower slower than you lift. Avoid: swinging to get the legs up; bending the knees to cheat; dropping the legs.

Hanging knee raise

Intermediate · Pull-up bar · works hip flexors and abs, with help from the obliques and forearms. Typical: 3 × 8–12. Watch it in 3D

1. Hang from a bar with your arms straight.
2. Bend your knees and pull them up toward your chest, curling your pelvis.
3. Lower your legs slowly until they are straight.

Keep in mind: Curl the pelvis up; Control the swing; Exhale at the top. Avoid: swinging; only lifting the knees to hip height; letting go of the shoulders.

Lying leg raise

Intermediate · Bodyweight · works hip flexors and abs, with help from the obliques. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your arms by your sides and legs straight.
2. Press your lower back gently into the floor.
3. Raise your straight legs until they point at the ceiling.
4. Lower them slowly, stopping just above the floor.

Keep in mind: Lower back stays down; Slow on the way down; Bend the knees a little if your back arches. Avoid: lower back arching off the floor; dropping the legs; using momentum.

Mountain climber

Beginner · Bodyweight · works abs and hip flexors, with help from the front shoulders, quads, obliques and triceps. Typical: 3 × 8–12. Watch it in 3D

1. Start in the top of a push-up with your hands under your shoulders.
2. Drive one knee toward your chest, then quickly switch legs.
3. Keep alternating at a steady pace with your hips level.

Keep in mind: Hips low and level; Shoulders over the hands; Quick, light feet. Avoid: hips bouncing high; shoulders drifting back; toes dragging.

Ab wheel rollout

Advanced · Bodyweight · works abs, with help from the lats, serratus anterior, obliques, hip flexors and front shoulders. Typical: 3 × 8–12. Watch it in 3D

1. Kneel on a mat holding the ab wheel on the floor below your shoulders.
2. Brace your stomach and tuck your pelvis slightly.
3. Roll the wheel forward, letting your hips follow, as far as you can without your lower back sagging.
4. Pull the wheel back toward your knees using your stomach.

Keep in mind: Ribs down, pelvis tucked; Only go as far as you can come back; Arms stay straight. Avoid: lower back sagging at full reach; leading back with the hips; going too far too soon.

Exercises where the abs help

These train other muscles first, but the abs work alongside them:

• Push-up (bodyweight)
• Overhead press (barbell)
• Chin-up (pull-up bar)
• Overhead triceps extension (dumbbells)
• Diamond push-up (bodyweight)
• Farmer's carry (dumbbells)
• Straight-arm pulldown (cable machine)
• Inverted row (bodyweight, pull-up bar)
• Side plank (bodyweight)
• Russian twist (bodyweight, dumbbells)
• Cable woodchopper (cable machine)
• Push-up plus (bodyweight)
• Goblet squat (dumbbells)
• Barbell back squat (barbell)
• Front squat (barbell)
• Kettlebell swing (kettlebell)
• Donkey kick (bodyweight)
• Fire hydrant (bodyweight)
• Copenhagen plank (bodyweight, bench)
• Heel walk (bodyweight)

How to train the abs

• Crunches and leg raises train it by bending the spine; planks and rollouts train it by stopping the spine from moving.
• Breathe out as you curl up and keep the movement slow.
• Hanging and lying leg raises work it hardest when the pelvis curls up at the end.

Questions

Other muscles: Obliques · All muscles

General fitness information for healthy adults, not medical advice.