Top ab workouts include dead bug, plank, hollow hold, Pallof press, hanging leg raise, side plank, and loaded carry variations.
Looking for a direct answer to “what are some workouts for abs?” You’ll find a clean list, clear form cues, and simple progressions here. The plan mixes flexion, anti-extension, anti-rotation, and carries so your midsection gets stronger in ways that matter for lifting, running, and daily tasks.
What Are Some Workouts For Abs? Proven Moves That Work
These moves train the rectus abdominis, obliques, and deep stabilizers. Start with control, then add time, reps, range, or load. Pick two to four moves per session and train them two to three days a week.
| Exercise | Primary Target | Best Use |
|---|---|---|
| Dead Bug | Deep core bracing | Learning spinal control |
| Front Plank | Anti-extension | Time under tension |
| Side Plank | Anti-lateral flexion | Oblique strength |
| Pallof Press | Anti-rotation | Resisting twist |
| Hollow Hold | Global trunk tension | Gymnastic control |
| Hanging Knee/Leg Raise | Hip flexion + abs | Progressive challenge |
| Farmer’s Carry | Total-core stiffness | Posture and grip |
| Ab Wheel Rollout | Anti-extension | Advanced tension |
How To Do Each Move With Rock-Solid Form
Dead Bug
Lie on your back. Raise hips and knees to 90°, arms over shoulders. Brace as if preparing for a light punch. Lower the right arm and left leg slowly, keep ribs down, then return and switch sides. Stop range if the low back lifts. Aim for sets of 6–10 slow pairs.
Front Plank
Elbows under shoulders. Squeeze glutes, quads, and fists. Keep ribs tucked and head in line. Breathe through the nose. Start with 20–30 seconds. Build to crisp sets of 40–60 seconds without sagging.
Side Plank
Elbow under shoulder, legs long, feet stacked. Lift hips so the body forms a straight line. Keep the top hip forward. Hold 15–40 seconds per side. Bend the knees for an easier start.
Pallof Press
Stand side-on to a cable or band. Set the handle at chest height. Brace, press the handle straight out, pause, then bring it back. Avoid twisting. Use 6–10 steady reps per side. Step farther from the anchor to raise the challenge.
Hollow Hold
Lie on your back. Press the low back into the floor, raise shoulder blades, then lift legs a few inches. Reach long through toes and fingers. Keep a small, rounded shape. Hold 10–30 seconds. Tuck one knee in if you need a ramp.
Hanging Knee Or Leg Raise
Hang from a bar with a steady grip. Pull ribs down first. Lift knees toward chest for the base version. Progress to straight-leg raises. Lower under control to stop swinging. Use sets of 6–12.
Farmer’s Carry
Pick two dumbbells or kettlebells. Stand tall, ribs tucked, steps smooth. Walk 20–40 meters, rest, then repeat. Swap for a suitcase carry (one side) to add anti-tilt work.
Ab Wheel Rollout
Kneel with the wheel under shoulders. Brace. Roll forward only as far as you can keep the low back flat and the ribs down. Pull back to start. Begin with 4–6 tight reps. Pad the knees.
Best Workouts For Abs You Can Do At Home
Below are plug-and-play mini-circuits. Pick one based on level and equipment. Rest 45–75 seconds between sets. Finish in 10–15 minutes, then move to your main lift or cardio.
Beginner Circuit (2–3 Rounds)
- Dead Bug – 8 pairs
- Side Plank – 20 seconds each side
- Front Plank – 25 seconds
Intermediate Circuit (3 Rounds)
- Pallof Press – 10 reps each side
- Hollow Hold – 20 seconds
- Farmer’s Carry – 30 meters
Advanced Circuit (3–4 Rounds)
- Ab Wheel Rollout – 6–10 reps
- Hanging Leg Raise – 6–12 reps
- Side Plank With Top-Leg Lift – 15–25 seconds each side
Programming: Sets, Reps, And Progressions
Train abs two to three days weekly with a day off between heavy sessions. Mix one bracing drill, one plank or hold, and one dynamic move. Raise the challenge by extending the hold time, adding a rep or two, slowing the tempo, or adding load. Keep one rep in reserve so you can own posture and breathing.
Simple Progression Paths
- Dead Bug: Arms-only → alternating arms and legs → add ankle weights.
- Plank: 20s holds → 40s holds → feet on a step → RKC plank for short, hard sets.
- Pallof Press: Light band close to anchor → step out farther → add split stance → press overhead.
- Hollow: Tucked shape → one-leg long → both legs long → hollow rock.
- Hanging Raise: Knee raise → knee raise with pause → straight-leg raise → toes-to-bar.
- Carry: Farmer’s → suitcase → front rack → mixed (one heavy, one light).
Core Training That Matches Real-World Demands
Crunches train flexion. Daily life and sport ask for more: keep the trunk steady while arms and legs move. Anti-extension drills (planks, rollouts) help with overhead lifts and push-ups. Anti-rotation drills (Pallof press) steady the torso in split stances and during loaded carries. Hanging raises teach you to control the pelvis while the hips move.
Form Cues That Make Abs Work Harder
Brace And Breathe
Think “shorten the space between ribs and pelvis” before each rep. Breathe behind the brace. Use nasal inhales and smooth exhales to keep tension without neck strain.
Own The Range
Stop a rollout or leg raise the moment your low back starts to arch. Smaller, clean ranges beat sloppy big ranges.
Slow Eccentrics
Lower on a three-count when possible. This builds control and teaches you where form starts to slip.
Safety And Weekly Dose
Abs recover well, yet they still need rest and smart loading. Two to three sessions a week fits most plans. Pair ab work with full-body training and meet the broad activity targets set by the CDC adult activity guidelines. That page lays out the weekly minutes for health and the need for muscle-strengthening on at least two days.
Research-Backed Approach Without Fluff
Coaches often lean on anti-rotation and anti-extension work to build a steady trunk. For a deeper dive on trunk stability mechanics, see this NSCA core stability article. It explains why resisting motion builds a strong base for lifting and sport.
Four-Week Abs Plan You Can Repeat
Here’s a simple plan that fits alongside general training. Run it twice, then retest holds and raise loads. Place sessions after a warm-up or at the end of your main lift day.
| Week | Session Focus | Notes |
|---|---|---|
| 1 | Dead Bug 3×8 pairs • Side Plank 3×20s/side • Farmer’s Carry 3×30m | Own bracing; smooth steps on carries |
| 2 | Pallof Press 3×10/side • Front Plank 3×30s • Hollow Hold 3×15–20s | Step out farther on Pallof if stable |
| 3 | Dead Bug 3×10 pairs • Side Plank 3×30s/side • Hanging Knee Raise 3×8–10 | Pause at the top of each raise |
| 4 | Pallof Press 4×8/side • Ab Wheel Rollout 4×5–8 • Suitcase Carry 4×25m | Pick a load that challenges posture |
Common Mistakes That Stall Progress
Letting The Low Back Arch
On dead bugs, planks, and rollouts, flared ribs shift work away from the abs. Tuck the pelvis slightly, pull ribs down, and shorten the front of the trunk.
Racing Through Reps
Fast, loose reps skip the hardest range. Slow the lowering phase and add pauses.
Only Training Crunches
Crunches can be fine, yet they miss bracing and rotation control. Keep a mix of holds, presses, raises, and carries.
Too Little Load
Planks and carries need steady increases. Add time, distance, or weight each week. Small jumps add up.
Quick Pick Lists By Goal
For Back-Friendly Strength
- Dead Bug
- Pallof Press
- Side Plank
- Farmer’s Carry
For Gymnastic Control
- Hollow Hold
- Hollow Rock
- Ab Wheel Rollout
- Hanging Leg Raise
For Runners And Field Sports
- Front Plank
- Side Plank With March
- Pallof Press Split Stance
- Suitcase Carry
Minimal-Equipment Options
No wheel? Use slow stability-ball rollouts or body-saw planks with socks on a smooth floor. No cable? Loop a band around a post for Pallof presses. No bar? Do captain’s-chair knee raises or lying reverse crunches with a slow lower.
FAQs-Style Queries, Answered In-Line
How Long Should A Plank Last?
Hold crisp 20–40 second sets. Stack two to three sets. Past a minute, raise the load rather than chasing time.
How Often Should I Train Abs?
Two to three sessions a week fit most plans. Pair them with your lift days. Keep at least one rest day between hard sessions.
Can I See More Definition With These Moves?
Strength work shapes the midsection. Visible lines also depend on overall activity and nutrition. Meet the weekly movement targets and keep protein and sleep on point.
Tie It All Together
You asked, “what are some workouts for abs?” The shortlist: dead bug, planks, Pallof presses, hollow holds, hanging raises, and carries. Stack two to four moves, train them two to three times weekly, and bump the challenge in small steps. Keep form tight, breathe well, and log your tweaks so progress is steady.