You are not going to get abs by only performing exercises. If you don’t have your nutrition plan dialed in, chances are that you are not going to achieve defined good looking abs.
So remember, get nutrition dialed in first, and then start doing the 6 of the best ab exercises that I’m going to show you below. If you need a nutrition plan? Check out my posts: How many calories should I eat in a day? and How much protein should I eat to lose weight?
Lower Abs & V-shape
Training lower abs is great if you want to get the last 2 packs at the bottom of your stomach. Performing lower ab exercises will also make you build a V-shaped look at the bottom side of your stomach, this shape is what makes the abs look great. Here are some lower ab exercises you can perform.
Exercise #1 Hanging Knee Raises
Exercise #2 Leg Spread Raises
The transverse abdominals are the most important muscle of the abs. They support your spine and keeps your core strong. It is very common that gymnasts have very strong transverse abdominal, this is because they consistently perform moves where the abs are involved. That’s why you see their abs looks spectacular. Check out these transverse abdominal exercises.
Exercise #3 Ab Wheel Rollouts from Knees/Standing
Exercise #4 TRX Body Saw
If you want your abs to look good, then you need to start performing some planks. Planks will teach you how to contract the abs without having to bend forward like you are doing a crunch. You can also perform variations like “plank with legs on stability ball”. This one is a more advanced version of the plank you can do if you think doing planks is too easy.
Exercise #5 Normal Plank
Exercise #6 Plank with Legs on Stability
How I Perform the Exercises (sets, etc)
- Pick 1 exercise on each list.
- Pick 3 exercises in total, and perform them 2-3 times a week.
- Do 4 sets on your first exercise and 2 sets on your 2 other exercises.
- Perform around 5 – 20 reps (depending on the exercise)
Looking for a program to follow? Check out my #1 recommended program here!