Movement

Centr Team

The best ab exercises to build a strong core

The anatomy of your abs

Let’s start with the basics – what are abs? While most people know the abdominal muscles are located around the midsection, these muscles are made up of four key groups working together to support movement and stability.

Here’s a quick breakdown:

• Rectus abdominis: Known as the "six-pack muscles," these run down the center of your abdomen and help flex your torso forward.
• Transverse abdominis: The deepest ab muscle, it wraps around your waist like a natural corset, providing spinal support and stability.
• External obliques: These outer muscles run diagonally from your ribs to your pelvis, aiding in rotation and side-to-side bending.
• Internal obliques: Located beneath the external obliques, they assist with trunk rotation and lateral flexion.

Each muscle has a specific role, but they work together to stabilize your trunk, rotate your body and support movements like lifting, twisting and bending.

If your goal is to sculpt your core and define your abs, make sure to train all four muscle groups. Most ab exercises target multiple areas but tend to focus more on one muscle group at a time.

Ready to build strength and carve some definition into your core? Let’s dive into the best ab workouts to help you build a strong, functional body.

Choosing the best ab workout routine

To build a strong, defined core, variety is essential. Combining bodyweight exercises with equipment-based moves challenges your abs in different ways, promoting strength, stability and definition.

While 100 crunches might seem like the go-to for abs, they only target one movement: flexing your spine back and forward. To sculpt a balanced core with defined obliques, you’ll need to hit your abs from multiple angles.

How do you do that? We’ve picked a variety of exercises to target every part of your core. Choose three exercises from the list below and perform 10-20 reps for three sets. Whether you're at home or in the gym, we’ve got enough exercises here to help you create your own ab workout routine.

And don’t forget, abs aren’t made in the gym alone – nutrition is key. A solid meal plan combined with consistent workouts is the key to unlocking results.

The best bodyweight ab exercises

Bodyweight ab workouts are a simple yet effective way to engage your core without any extra equipment. These exercises rely on your own weight for resistance, focusing on control and proper form.

There’s more than one way to build core strength. The Centr Core Kit includes an ab roller, slider discs, slam ball and physio ball to get your abs firing from all angles.

Common ab workout mistakes and how to fix them

Even the best ab workouts lose their impact when done with poor form. Common mistakes can reduce effectiveness and increase the risk of injury. Here’s how to fix them for safer, more effective training:

1. Straining your neck

• The mistake: Pulling on your neck during crunches or similar exercises, causing discomfort or strain.
• The fix: Rest your hands lightly behind your ears or cross them over your chest. Engage your core, using your abs to lift your shoulders and keep your chin slightly tucked, as if holding an imaginary apple under it.

2. Improper shoulder blade positioning

• The mistake: Failing to engage your core fully, which can lead to shoulders lifting too high or collapsing without control.
• The fix: In crunches or leg raises, lift your shoulder blades just a few inches off the ground. Keep movements slow and controlled, focusing on contracting your abs.

3. Overusing your hip flexors

• The mistake: Letting your hip flexors dominate during moves like leg raises, reducing lower ab engagement.
• The fix: Keep a slight posterior pelvic tilt by pulling your belly button toward your spine. If your lower back lifts off the ground, reduce your range of motion or bend your knees.

4. Swinging or using momentum

• The mistake: Using momentum in moves like Russian twists or cable crunches, reducing core engagement.
• The fix: Slow your movements and focus on controlled reps. Keep your core engaged and feel the contraction with every twist or crunch.

5. Forgetting to breathe

• The mistake: Unintentionally holding your breath, which limits oxygen flow and creates tension in your neck and shoulders.
• The fix: Breathe intentionally ‒ inhale during the relaxation phase and exhale during the contraction. For example, exhale as you crunch or twist and inhale as you return to the start.

6. Ignoring form for more reps

• The mistake: Sacrificing form for more reps, which leads to less core engagement.
• The fix: Focus on quality over quantity. Perform each rep with proper form, even if that means doing fewer.

7. Skipping rest between sets

• The mistake: Not taking breaks between sets, which leads to fatigue and poor form.
• The fix: Rest for 30-60 seconds between sets to maintain proper form and get the most out of your workout.

By addressing these common mistakes, you’ll make your ab workouts more effective, reduce the risk of injury, and get closer to a stronger, more defined core. Remember, proper form always beats rushing through reps.

FAQs for ab workouts

We’ve got the answers to your most common questions about building stronger abs.

How many ab exercises should I do?

Include 3-4 exercises in your ab workout that target different core muscles, like the rectus abdominis, obliques and transverse abdominis. Perform 10-15 reps of each for 2-3 sets. Focus on variety to engage your abs from different angles and promote balanced strength.

How do I get abs?

Getting abs requires a mix of consistent core training, a structured workout routine, and proper nutrition. While ab exercises build muscle, lowering body fat through a calorie-controlled diet is essential for definition. Genetics also influence how your abs appear so stay patient and committed.

How long does it take to get abs?

The timeline for visible abs depends on your starting body fat, workout consistency, and diet. For most, it takes weeks or months of focused effort. Stick to regular ab workouts and a balanced diet to see sustainable progress. But remember, a six-pack isn’t necessarily the sign of good health.

How often should you do ab workouts?

Train your abs 2-3 times per week as part of a complete fitness plan. While core muscles recover quickly, give them at least one rest day between sessions to prevent overtraining. Pair targeted ab exercises with compound movements for optimal results.

Why do ab exercises hurt my back?

Back pain during ab workouts is often caused by poor form like arching your lower back or overusing your hip flexors. Whenever you’re working out your core, remember to keep your abs engaged throughout the entire movement and keep a neutral spine. If discomfort continues, reduce your range of motion or modify the exercise to suit your strength level.