A strong core is essential not only for aesthetics but also for overall fitness and functionality. While many are familiar with crunches and leg raises, there are numerous less common exercises that can effectively target and strengthen your abdominal muscles. Here are four exceptional abs exercises that you might not be doing but should consider incorporating into your core workouts for enhanced results.
Related: 35+ free workout plans for different goals and ability levels
1. Bench Knee Tucks
This exercise targets the lower abs and improves core stability by utilizing a bench for an increased range of motion.
How to Do It:
- Sit on the edge of a bench and place your hands behind you for support.
- Lean back slightly and lift your legs off the ground.
- Pull your knees towards your chest, then extend them back out without touching the floor.
- Perform 3 sets of 20 reps, maintaining control and balance throughout the movement.
Why It’s Effective:
- Bench knee tucks isolate the lower abs and engage the entire core, including the obliques, for better stabilization.
Pro Tip:
- Focus on engaging your core to pull your knees in rather than relying on momentum. Keep the movement smooth to maximize tension in the abdominal muscles.
2. Plank Shoulder Taps
This dynamic version of the plank not only strengthens the core but also enhances shoulder stability and coordination.
How to Do It:
- Start in a standard plank position with your arms extended and hands directly under your shoulders.
- Alternate tapping each hand to the opposite shoulder while keeping your hips as stable as possible.
- Complete 3 sets of 15 reps per side, ensuring your body remains in a straight line from head to heels.
Why It’s Effective:
- Adding shoulder taps to the plank introduces a balance challenge that forces your abs to work harder to maintain stability.
Pro Tip:
- To prevent your hips from swaying, widen your feet for better balance. Engage your glutes and quads to help stabilize your lower body.
3. Side Bend
Performed with a dumbbell, this exercise specifically targets the oblique muscles, crucial for side-bending and rotational movements.
How to Do It:
- Stand upright holding a dumbbell in one hand with your other hand extended freely or placed on your waist.
- Lean to the side holding the dumbbell, allowing the weight to gently pull you down.
- Contract your opposite obliques to pull yourself back to a straight position.
- Perform 4 sets of 25 reps on each side, focusing on the contraction of the obliques.
Why It’s Effective:
- Side bends help develop the oblique muscles, which are often neglected in traditional core workouts, enhancing core definition and function.
Pro Tip:
- Avoid bending forward or backward; the movement should be strictly to the side to effectively target the obliques.
4. Cable Crunch
This exercise allows for adjustable resistance, making it an effective way to progressively train and strengthen the abdominal muscles.
How to Do It:
- Kneel below a high pulley with a rope attachment.
- Hold the cable rope and lower your head towards the floor, contracting your abs.
- Slowly return to the starting position, maintaining tension in the abs throughout.
- Perform 4 sets of 25 reps, focusing on deep abdominal contractions.
Why It’s Effective:
- Cable crunches provide constant tension throughout the exercise, significantly enhancing the intensity and effectiveness of the crunch motion.
Pro Tip:
- Keep your hips stationary and use only your abs to perform the movement. Avoid pulling with your arms.
The Final Flex
Incorporating these four best abs exercises into your routine can significantly improve your core strength and muscular endurance. By challenging your abdominal muscles in new ways, you can achieve better definition and functionality.
You might also like
