Best Abs Exercises – 200 Abs Exercises with Video

Below you will find a library of 200 exercises with video instruction that target the abdominal muscles. Abdominal exercises help build a strong core, which reduces injury, and increases balance and stability.

However, if you’re not only after a stronger core, but want to create defined abs, you need to do more than just ab exercises….

ABDOMINAL ANATOMY

The main muscle groups that make up the anterior abominal wall are:

• Rectus abdominis
• Internal & external obliques
• Transverse abdominis

DEFINED ABS & BODY FAT PERCENTAGE

To get defined abs, a 8-pack, 6-pack or 4-pack, you need to decrease your body fat percentage. Almost everyone will naturally have a good (not great) set of abs. The reason we can’t see them isn’t because they aren’t big enough, but because they’re enveloped in a layer a fat (read, how to lose belly fat). Think about it. Have you ever seen anyone with defined abs, who wasn’t also quite slim or lean?

Generally, the body fat percentage at which abs become defined is around 10% body fat for men and 14% body fat for women. The point at which people tend to sport 6-pack abs is around 6-7% body fat for men and 11-12% for women.

It’s worth having your body fat percentage professionally measured. Alternatively you can buy a body fat scale (less accurate than professionally taken body fat measurements) or try the body fat calculator for a rough estimate.

ABS & BODY TYPE

The body fat percentages needed to boast defined abs are quite low, especially for women (read more about healthy body fat percentages), and not everyone will be able to healthily achieve defined or 6-pack abs.

For example, endomorphs naturally carry more body fat than ectomorphs or mesomorphs, and will have to work very hard to get defined abs. Thus, endomorphs should to focus primarily on cardiovascular exercise to reduce body fat percentage.

Mesomorphs will find it easiest to sport defined/ 6-pack abs, as they lose fat with relative ease and gain muscle almost effortlessly. Ectomorphs naturally have a low body fat percentage, and will mainly have to work on targeting and building their abdominal muscles through the exercises below.

AB EXERCISE & SPOT REDUCTION

AB EXERCISES: PROPER FORM

The videos below have instructions and so will talk you through the exercise. Still, here are some basic points to remember when doing ab exercises and to look out for when watching the instructional video:

• Keep your joints in good alignment during the exercise. Awkward positioning increases the probability of injury.

• Do not bend (flex/ extend) your joints excessively. For example, when straightening your arms or legs, don’t go to the point of locking the elbow or knee joint. Your arms/ legs should be soft and a little relaxed.

• If the exercise is new to you, your range of motion will be limited (e.g. how far you can lift your legs). But, don’t force a movement and try to cheat by using other joints/ muscles to do the exercise. This will force your body out of alignment and risk injury. Go slow. Stop if the movement gets awkward/ uncomfortable. With time your range of motion will steadily increase.

• Protect your back and support your spine when shifting position. For example, if you need to bend over, bend from the hips not the waist/ back. Also, don’t arch your back too much.

• Movements should be slow and controlled. Focus on using the muscles the exercise is targeting. Don’t let gravity and momentum do the work for you. It will be ineffectual and increase the likelihood of injury. Also, refrain from bouncing during an exercise.
• Don’t hold your breath. Remember to breathe. Blood pressure increases during weight training and holding your breath may increase blood pressure further, to an unsafe level.