The 5 Best Ab Exercises for a Strong, Defined Core

Ab exercises are something you either love doing or run from. Perhaps you have a love-hate relationship with them.

Either way, if you truly want to have an impressive physique, it’s hard to accomplish that without core exercises that tone your core and give you that chiseled look throughout your midsection.

That said, a strong, defined core does more than look good. It helps you move with power and keeps your body stable during sports and everyday life. But as a certified trainer and strength coach, I want to share a little secret that many people in the gym fail to realize.

Most people treat their abs differently from other muscle groups, doing hundreds of low-quality reps instead of focusing on progressive overload and tension.

If you want a six-pack or just better posture, you need to stop counting reps and start counting quality contractions. Simple moves like hanging leg raises, plank variations, cable crunches, ab rollouts, and reverse crunches can target every muscle group in your abdomen better than any fancy machine.

So, in this article, let’s break down the mechanics, the specific form cues that double muscle activation, and exactly how to build a standout midsection.

Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.

Table of Contents

1. Hanging Leg Raises
2. Cable Crunches
3. Plank Variations
4. Ab Rollouts
5. Reverse Crunches
6. Tips for Maximizing Core Training

Hanging Leg Raises

Hanging leg raises are one of the best ab exercises to hit your lower abs and hip flexors, and they can even improve your grip strength. This move uses your own bodyweight but feels advanced and challenging.

The secret to this exercise is in the range of motion. If you only lift your legs to 90 degrees, you are primarily working your hip flexors (rectus femoris).

To target the abs, you must curl your pelvis upward, lifting your legs past parallel.

Here’s how to do the exercise:

1. Hang from a pull-up bar using an overhand grip with your arms straight, feet off the floor, and shoulders engaged.
2. Start in a hollow body position. Squeeze your glutes and brace your abdominals to keep the upper body steady.
3. Keep your legs straight as you slowly raise them until your feet reach hip level or even higher. Try for perpendicular to the ground if possible.
4. Pause for one second at the top, keeping your legs extended and feeling the tension in your lower abs and flexors.
5. Slowly lower your legs under control for 3 seconds, resisting gravity to focus on the eccentric portion of the movement.
6. Do not let momentum take over. Use a slow tempo (3–1–2–0) for each rep.
7. Strive for 8 to 15 reps per set, depending on your core strength. Go lower if needed to keep good form.
8. Maintain a straight line from your shoulders to your pelvis throughout. Avoid swinging or arching that may stress the lower back.

EMG studies show greater activation of the rectus abdominis during hanging leg raises than during sit-ups or bicycle crunches. DOMS (delayed-onset muscle soreness) may occur after hanging leg raises, so be sure to include rest days between core training sessions.

Variants like knee raises can help beginners or those struggling with tight hip flexors or less shoulder stability.

Consistent practice improves core strength, pelvic flexibility, and athletic performance in moves like deadlifts and squats.

Cable Crunches

One of my favorite ab exercises is the cable crunch. My clients hate them but swear they provide noticeable improvements to their midsection.

Cable crunches are great for building abs and strengthening your core. This exercise targets your rectus abdominis while giving your obliques and stabilizers extra work.

Unlike bodyweight moves, this lets you easily increase weight, progressively overloading your abs.

Common Mistake	The Fix for Maximum Activation
Pulling with arms	Lock your hands in one spot (forehead or beside your ears) and freeze them there. Your arms are hooks, and they should not move independently.
Hinging at the hips	Keep your hips stationary. Imagine you are trying to curl your head into your lap, rounding the spine to fully contract your abs.

Here’s how to do the exercise:

1. Set the cable machine at the highest point with a rope attachment to begin in the correct starting position.
2. Kneel facing the tower, grip the rope with both hands, and keep your elbows next to your head.
3. Lean forward so your body forms a straight line from knees bent to hips, keeping a tight belly and engaging the transverse abdominis.
4. Curl down by pulling with your abs into a crunch, bringing your elbows toward your thighs.
5. Control the motion as you return to the starting position, always keeping your core engaged.

You can change things up with standing cable crunches or try machine crunches for variety or higher intensity.

This movement is beginner-friendly and safer on the neck and back than standard sit-ups, so it works for nearly everyone, including people recovering from injuries.

Plank Variations

Strong plank variations help lay the groundwork for a solid, defined midsection. These moves challenge the transverse abdominis, external obliques, glutes, and shoulders while also boosting core endurance.

The RKC Plank Upgrade

Standard planks are one of the ab exercises to utilize if you’re looking for a great place to start, but the RKC Plank (Russian Kettlebell Challenge Plank) is amazing if you’re looking for total core activation. Instead of just “hanging out” for time, you can generate maximum tension with your abs.

Clench your fists hard, squeeze your glutes as if you’re holding a coin between them, and actively pull your elbows toward your toes (without actually moving them). “The Glute Guy” Bret Contreras, says that the RKC plank creates such a massive isometric contraction that it activates the abs nearly twice as much as a relaxed plank position.

Here are some tips:

• Mix front planks, side planks, and shoulder-tap planks to target every part of your core. You can hold each position for 30–60 seconds. Focus on keeping a neutral spine and solid form during every rep of these plank-variation ab exercises.
• The side plank is an isometric exercise that works deep muscles like the obliques and transverse abdominis. Lie on your side with your forearm under your shoulder, legs straight. Lift your hips off the floor so your body forms a straight line from your heels to your fingers. Hold this position for 15, 30, or even 60 seconds per side.
• Holding steady with your feet together makes each set harder.
• Want something more challenging? Add ten hip dips while in a side plank before switching sides. This small movement adds flexion through the pelvis and hits those adductors hard.
• Mountain climbers and plank jacks add high-intensity work to any routine. Use these in HIIT circuits for cardio plus core power. Try mountain climbers for 40 seconds on, followed by 20 seconds of rest. Repeat for several rounds.
• Low plank holds fit well into resistance training or bodyweight exercises. You can structure sets as 20 seconds on and 10 seconds off (Tabata style) for weight management support.
• Plank-based routines are ideal if you want stronger core stability before tackling strength exercises like deadlifts or swings. With regular practice, you’ll notice improved posture (and reduced injury risk) whether working out or playing sports, which is why I love using plank variations with my athletes.

Ab Rollouts

Next on our list of the best ab exercises is ab rollouts. To be frank, these are absolutely brutal and will wreck you the first time you try them.

Ab rollouts build both strength and muscle definition. You use an ab wheel or stability ball for this movement to target your transverse abdominis and lower back. It should be noted that if you have lower back issues, ab rollouts may be problematic. Personally, I have lower back issues, and sometimes my back is fine with this exercise, and other weeks it causes pain.

That being said, the most common error that causes pain with ab rollouts is letting your lower back sag (extension) as you roll out. This puts dangerous pressure on your spine. You must maintain a “cat back” or neutral spine throughout the entire movement. If you feel pain in your lower back, reduce your range of motion immediately.

Here’s how to do the exercise:

1. Grip the ab roller handles with both hands, kneeling on a mat with your feet slightly lifted for balance and protection.
2. Roll forward slowly, keeping your core tight, your pelvis steady, and your back straight to avoid lower back strain.
3. Focus on the entire range of motion, extending as far as possible without letting your hips drop or your belly dip toward the floor.
4. Return to the starting position by pulling your body back using only your abdominal muscles. Do not let your arms take over the movement.
5. Focus on controlled movement rather than speed. Quality beats quantity in this advanced move.
6. Start with bent-knee rollouts if you are new to ab wheels or have not yet built enough core strength. Then, switch to straight-leg rollouts as you progress.

Combine these core exercises with plank positions and other ab exercises, such as cable crunches, to further enhance stability and muscle control.

Reverse Crunches

Reverse crunches challenge the rectus abdominis and help carve a strong “six-pack” look. This move needs no gear or equipment, so you can add it to any workout, anywhere.

The reverse crunch is one of the best ab exercises to help your lower abs and is particularly effective for people with “anterior pelvic tilt” (swayback) because it forces you to train the posterior tilt mechanism.

A tip I like to give my athletes and training clients is to place a foam roller between their hamstrings and calves, then squeeze it hard. This turns off your hip flexors and forces your abs to do all the work.

Here’s how to do the exercise:

1. Lie flat on your back with your knees bent at 90 degrees and feet flat on the ground.
2. Place your hands at your sides for balance, or under your hips to support the lower back if needed.
3. Exhale, then curl your hips off the floor by bringing your knees toward your chest while keeping your legs bent. Avoid lifting your mid-back from the mat to maintain safety and proper form.
4. Focus on slow, controlled moves rather than momentum, keeping tension on the transverse abdominis throughout each rep.
5. Lower your hips back down slowly until your feet barely touch the floor before repeating. This keeps your core muscles active and engaged.

Targeting mainly the rectus abdominis delivers impressive definition but uses less of the obliques than side-focused exercises typically do. Additionally, reverse crunches put less stress on the neck and lower back compared to sit-ups or regular crunches.

You can even include reverse crunches in HIIT-style ab circuits with 40 seconds of work and 20 seconds rest per round, two rounds total for a serious burn.

5 Best Exercises for Building Core Strength & Definition

Feel free to use and try the core workout I put together below. It includes the five best ab exercises from our list above.

Exercise	Sets	Reps/Time	Tempo/Focus	Tips
Hanging Leg Raises	3	8–15 reps	3–1–2 tempo	Start in a hollow body position. Curl your pelvis up at the top to target the abs, not just the hip flexors. Control the eccentric (no swinging).
Cable Crunches	3	12–15 reps	Controlled squeeze	Your hands stay fixed by your head. Hips stay locked. Focus on spinal flexion and fully shortening the abs on every rep.
Plank Variations (RKC/Side Plank)	3	30–60 sec hold	Max tension	Squeeze your glutes, brace your abs, and actively pull your elbows toward your toes. For side planks, maintain a straight line and avoid hip sag.
Ab Rollouts	3	10–15 reps	Slow & controlled	Maintain a neutral spine. Roll out only as far as you can without losing core tension or letting the lower back extend.
Reverse Crunches	3	12–20 reps	Smooth contraction	Initiate the movement by curling your hips off the floor. Avoid momentum and keep tension on the abs the entire set.

How to Get the Best Results from This Ab Workout Routine

• Perform this routine 2–3 times per week
• Rest 45–75 seconds between sets
• Prioritize quality contractions over speed
• Progress by adding reps, time under tension, or load (where applicable)

Tips for Maximizing Core Training & Ab Exercises

As with every exercise, no matter the body part, focus on form during each rep. When doing ab exercises, keep your head and neck in a neutral position.

Mixing flexion exercises like crunches with rotational exercises like Russian twists (hold a medicine ball for more intensity!) provides balanced development of all core muscles, including the abs, back, and pelvis. You need to hit the core from 360 degrees to build true stability.

For added challenge, pick advanced options such as planks or cable crunches using stability balls or resistance bands.

RELATED: 5 Basic Core Exercise Progressions

Work ab exercises into your training, save them for after your workout, or even have dedicated days where you just hit your core (like days where you typically only do cardio).

Try different formats to keep things fresh. Tabata intervals offer high intensity by working hard for 20 seconds, then resting for 10 seconds, while 40-seconds-on-20-off will test endurance in a totally different way. Leverage them all to help strengthen the torso from every angle without getting stuck in a rut.

And remember to make your ab workouts a priority. Don’t look at them as simply needing to only do a few sets. Your abdominals are just like every other muscle that needs to be pushed. They shouldn’t be an afterthought.

Support Your Training with NutraBio Supplements

To keep you energized and focused throughout your entire training session (without hitting the wall), fuel your workouts with a quality pre-workout. NutraBio PRE is the perfect all-in-one pre-workout to get the job done. If you prefer something without stimulants, PRE Stim Free would be your best option.

If your workouts resemble an all-out slugfest and you need to go the distance, using an intra-workout with amino acids can help your muscles recover faster. Whether you prefer a straight EAA supplement or an all-inclusive intra-workout that combines amino acids with performance and hydration ingredients, check out the intra-workout products NutraBio has to offer.

And when you’re done doing battle with the weights (and burned out your midsection using our ab workout in this article), it’s time to recover so you can hit the gym hard the following day. For this, you need a quality protein supplement. When it comes to quality, taste, and transparency, nothing beats NutraBio Whey Protein Isolate. This mouthwatering, fast-digesting protein is a fan favorite and for a good reason… it’s one of the best on the market. Don’t believe us? Check out the 10+ flavors to choose from and try one (or a few) for yourself.

Conclusion

There you have it… the five top ab exercises that hit all parts of your core, including the deep transverse abdominis. Using both bodyweight and weighted movements, you can help build definition and strength in your abs.

Mix up angles, speed, and reps to keep making progress. Don’t just stick with basic crunches. If getting a rock-hard six-pack is your goal, combine these ab exercises and the supplied ab workout with steady nutrition choices and support from NutraBio supplements for the best results possible.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4792997/
2. https://bretcontreras.com/the-rkc-plank/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7345922/
4. https://www.researchgate.net/publication/353972040_Analysis_of_the_Effects_of_Double_Straight_Leg_Raise_and_Abdominal_Crunch_Exercises_on_Core_Stability
5. https://centr.com/blog/show/29313/5-ab-roller-exercises-for-a-strong-core
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC385260/
7. https://www.healthline.com/health/reverse-crunches
8. https://www.today.com/health/diet-fitness/reverse-crunches-rcna199510
9. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC6110226/