The best ab exercises for reasonably fit people.



Here we have the best ab exercises for anyone who is reasonably fit and has already trained with our easy ab exercises for at least a month. There are a variety of exercises to choose from but I wouldn't do more than 3 to 4 sets of 4 exercises in your workout because as with all muscle groups it is not advisable to do more than 12 to 16 sets of stomach exercises in one go.

Remember that ab exercises should be intense so when you begin to find these exercises easy move onto the more demanding advanced ab exercises.

Also keep in mind that to get the most from your ab workouts you must also include cardio and muscle building routines in your program and also follow our ripped abs diet advise.

Double crunch

Lie on the floor with your hands clasped lightly behind your head and your legs bent at the knees to 90 degrees. From there breathe out as you bring your head and knees together in one slow movement and then breathe in as you return to the starting position. It is important to keep your hands clasped only lightly behind your head to support your neck as a tight hold can lead to neck strain.

Muscles worked – upper and lower abs

Comments - another one of the best ab exercises for intermediates

Rating 7 out of 10

Swiss ball plank

Place your feet on the Swiss ball and assume a press up position making sure you pull your naval in towards your spine and keep your spine in straight alignment at all times. Remember to breathe as you hold the position for as long as possible.

Muscles worked - middle and upper abs

Comments - one of the best ab exercises you can do

Rating 9 out of 10

Straight arm side plank

This exercise is similar to the basic side plank except that you now have your supporting arm straight and support your weight with your hand instead of your forearm. Keep your supporting arm locked and your body rigid and in alignment at all times. Hold for as long as possible and then repeat for the other side.

Muscles worked – Oblique’s

Comments - another one of the best ab exercises, great for the oblique’s and also builds the triceps muscle.

Rating 8 out of 10

Complete sit up

The technique for this is very similar to the half sit but know you have sit all the way up instead. Lie down with your feet completely flat on the floor and as close to the buttocks as possible and your head and shoulders raised just of the floor. From there extend your arms straight out in front of you and breathe out as you slowly sit up. Pause at the top and then breathe in as you lower back down to the starting position.

Muscles worked – middle and upper abs

Comments - the secret of this exercise is to keep your feet flat on the floor and close to the buttocks at all times and curl up slowly and under control. When done correctly this is the best intermediate ab exercise that you can do for the middle and upper stomach muscles and only the advanced exercises can beat it.

Rating 9 out of 10

Side plank dips

Lie on your side with your right arm straight and directly under your shoulder just as you would with the straight arm side plank. From there, breathe in as you bend at the arm until your right buttock touches the floor and then breathe out as you push back up to the starting position.

Hold this for a count of 3 seconds before repeating the exercise. Make sure you exercise both sides of the body with alternate sets.

Muscles worked - oblique’s.

Comments - demanding but one of the best ab exercises.

Rating 9 out of 10

Pike sit up

Lie flat on the floor with your feet together and your arms straight behind your head. From there breathe out as you slowly sit up bringing your feet and hands up at the same time until they meet in the middle. Pause and then breathe in as you slowly return to the starting position. Remember to keep your naval pulled in towards your spine throughout the exercise.

Muscles worked - lower, middle and upper abs.

Comments – one of the best ab exercise when done slowly and under control but can cause lower back pain for people with problems in this area and should be avoided if that is the case.

Rating 7 out of 10

Cockroach

Lie on your back with your knees bent and your arms folded across your chest. From there use a rocking motion with your bum to move along to one side and then the other for as long as you can making sure only your bum is in contact with the floor and your legs and torso are of the ground at all times. It might take a little practice to get the hang of this rocking motion but the constant contraction of the abs makes this a very effective exercise.

Muscles worked – lower, middle and upper abs.

Comments - a strange looking but fun little exercise that is really demanding and therefore makes it one of the best ab exercises

Rating 8 out of 10

Mountain climbers

Begin in a press up position and bring your right knee forward until it touches your chest. From there jump up with both feet bringing your left foot towards your chest and your right foot back to the starting position. The idea is to keep alternating your feet back and forth towards your chest in an explosive movement. However, if you find this to demanding you can simply touch your chest with alternate feet without jumping of the ground.

Muscles worked – lower and middle abs.

Comments – although it can take some practice to coordinate the movement this is a fantastic exercise that not only gives the stomach muscles a good workout but also greatly improves cardio vascular performance.

Rating 8 out of 10

Spiderman press ups

Begin in a press up position and breathe out as you lower your chest down to the floor while at the same time bringing your right knee to touch your right elbow. Breathe out as you push back up to the starting position and then begin another press up only this, time bring your left knee towards your left elbow. Keep alternating between bringing your right knee forward and then your left.

Muscles worked - all core muscles.

Comments - one of the best ab exercises for intermediates and has the advantage of really working the stomach muscles and building upper body strength (particularly in the triceps) at the same time.

Rating 8 out of 10

T push up

Begin in a standard press up position and breathe in as you lower your chest six inches from the floor. From there breathe out and lift and turn your right arm, rotate your torso and both feet until your right arm is pointing up towards the ceiling directly in line with your left arm. Repeat the process only this time with the left arm and then keep alternating.

Muscles worked – All core muscles.

Comments - another of the best ab exercises which builds core and upper body strength as well as improving coordination.

Rating 8 out of 10

Remember once you find these exercises easy move on to more intense ones and also try the different ab exercises.

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Return to homepage for more on the best ab exercises.