Table of Contents
Get Those Abs Popping with These Killer Gym Exercises
1. Plank It Up
Start your ab workout with a classic exercise that targets not only your abs but also your entire core. Get into a push-up position, resting your forearms on the ground. Engage your core and hold this position for as long as you can, aiming for at least 30 seconds. Increase the duration as you build strength.
2. Russian Twists
Grab a medicine ball or a dumbbell and sit on the floor with your knees bent. Lean back slightly, keeping your back straight. Hold the weight in front of your chest and twist your torso to the right, then to the left. Repeat this movement for 10 to 12 reps on each side. Feel the burn in your obliques!
3. Cable Crunches
Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine, grab the rope with both hands, and bring it down to your forehead. Crunch your abs and pull the rope towards your knees, keeping your elbows stationary. Slowly return to the starting position and repeat for 12 to 15 reps.
4. Hanging Leg Raises
Find a pull-up bar and hang from it with your arms fully extended. Keep your legs together and lift them up until they are parallel to the floor. Slowly lower your legs back down and repeat for 10 to 12 reps. This exercise targets your lower abs and helps build a strong core.
5. Bicycle Crunches
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows out to the sides. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg. Switch sides, bringing your left elbow towards your right knee. Continue alternating for 10 to 12 reps on each side.
6. Swiss Ball Pike
Place your feet on a Swiss ball and assume a push-up position with your hands on the floor. Keeping your legs straight, use your abs to roll the ball towards your chest by lifting your hips upwards. Pause for a moment, then roll the ball back to the starting position. Repeat for 8 to 10 reps.
7. Medicine Ball Slams
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Lift the ball overhead and slam it down on the ground with force, engaging your abs and using your entire body. Catch the ball on the bounce and repeat for 12 to 15 reps. Not only does this exercise work your abs, but it also provides an excellent outlet for releasing stress!
8. Side Plank with Hip Dips
Start in a side plank position, resting on your forearm with your body in a straight line. Lower your hip towards the ground, then lift it back up to the starting position. Repeat this movement for 10 to 12 reps on each side. Feel the burn in your obliques as you stabilize your body!
9. Reverse Crunches
Lie on your back with your legs bent and your knees towards your chest. Place your hands by your sides or under your glutes for support. Lift your hips off the ground, bringing your knees towards your chest. Slowly lower your hips back down and repeat for 12 to 15 reps. This exercise targets your lower abs.
10. Captain’s Chair Leg Raises
Find a captain’s chair or a knee raise station at the gym. Place your forearms on the padded bars and hang with your feet off the ground. Engage your abs and lift your legs towards your chest, then lower them back down in a controlled manner. Repeat for 10 to 12 reps. This exercise is a classic for building strong abs.
