Abdominal Exercises: See Pictures & Descriptions of Effective Abs Exercises

Train your Abs with a variety of effective Abdominal Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Ab exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Abdominal Workouts & Training Tips.  

Abdominal Bridge Crunch on Ball

- Lie on back on ball with ball in small of back and feet flat on floor.
- Keep knees bent at 90 and arms crossed over chest.
- Lift trunk up.
- Lower and repeat.

Abdominal Oblique Curl Up with Ball

- Lie on floor with legs resting on ball as shown.
- Cross arms over chest.
- Lift right shoulder and trunk upward, slightly twisting to right.
- Hold a few seconds, lower and repeat to left side.

Ball Curl Up

- Lie on floor with legs resting on ball as shown.
- Cross arms over chest.
- Lift trunk upward, lifting shoulder blades from floor.
- Hold, lower and repeat.

Ball Kneel & Extend

- Kneel with hands on ball as shown.
- Lean forward while pushing ball forward.
- Pelvis should rotate forward.
- Return to start position and rotate pelvic bone backward.
- Repeat.

Ball Leg Press

- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten abdominal muscles, lift ball up to chest.
- Straighten knees, lifting ball.
- Lower to chest and lower to floor.
- Repeat.

Ball Sidebend

- Lie on side with upper body supported on ball.
- Lift hips upward, straightening the trunk.
- Lower hips and repeat.

Barbell Sidebend

- Stand with barbell resting on shoulders behind head.
- Hold bar with elbows bent.
- Place feet shoulder distance apart.
- Bend sideways to left, then to right.
- Repeat

Crunch

- Lie on back with knees bent, and hands clasped behind neck.
- Raise shoulders up until they clear the floor and return to start position for one set.
- For the other two sets:
- Raise left shoulder toward right knee, return to floor.
- Lift right shoulder toward left knee, return to floor.

Crunches on Ball

- Sit on floor with shoulders on ball.
- Slowly push body backward over ball.
- Tuck chin to chest and raise shoulders off ball.
- Return to start position and repeat.

Diagonal Crunch

- Lie on back with knees bent, and hands clasped behind neck.
- Raise left shoulder up and raise right knee up, twist until they touch.
- Lower and repeat with right shoulder and left knee.

Dumbbell Front Cross Curl Up

- Lie on back on bench.
- Hold weights in hands, arms above head.
- Lift arms up and across body.
- Slightly lift upper body off bench.
- Lower body and return arms to start position.
- Repeat.

Dumbbell Trunk Sidebend

- Stand, holding weight in left hand.
- Bend to right.
- Return to start position and repeat.
- Repeat sets with weight in right hand and bending to left.

Dumbbell Trunk Twister

- Kneel on hands and knees.
- Hold weight in hand.
-Lift right arm out to side and up, twisting to right.
- Turn neck to right and follow arm by looking at arm.
- Return to start position and repeat with left arm.

Double Knee to Chest

- Lie on back.
- Bring both knees up to your chest.
- Keep hands under knees.
- Return to start position.

Kneel & Twist with Ball

- Kneel with buttocks on heels and hands on side of ball.
- Twist to right, rolling the ball.
- Twist to left, rolling the ball.
- Repeat.

Leg Up Crunch

-Lie on back with knees bent, and hands clasped behind neck.
- Position legs up over chair.
- Raise shoulders up until they clear the floor and return to start position for one set.
- For the other two sets:
- Raise left shoulder toward right knee, return to floor.
- Lift right shoulder toward left knee, return to floor.

Machine Ab Crunch

- Sit at abdominal machine.
- Place upper chest on padded bar.
- Push forward, bending at waist.
- Return to start position and repeat.

Machine Trunk Twist

- Sit in trunk rotation machine.
- Place arms in arm supports.
- Slowly twist trunk to right.
- Return to start position and twist trunk to left.
- Return to start position and repeat.

Reverse Crunch

- Lie on back with knees bent.
- Grasp a secure object above head.
- Position legs up, heels on edge of chair or box.
- Flatten low back against floor.
- Press knees together and slowly move knees toward chest about 3-4 inches.
- Slowly return to start position and repeat.

Roman Chair Bent Lift

- Position body between arm holds of chair.
- Place arms on grips.
- Tighten upper body muscles and slightly lift legs of floor by pushing down with shoulders.
- Keep knees bent and lift thighs upward, bending at waist.
- Lower legs and repeat.

Roman Chair Leg Lift

- Position body between arm holds of chair.
- Place arms on grips.
- Tighten upper body muscles and lift legs of floor by bending knees.
- Keep knees straight and lift thighs upward, bending at waist.
- Lower legs and repeat.

Side Bend Up

- Lie on side with towel roll under upper back as shown, shoulders off edge of bed or table, arms over head.
- Other person stabilizes the low back by placing hands at hips and thigh.
- Subject side bends upward.
- Relax and repeat.

Sidelying Bridge

- Lie on floor on your side, forearm supporting upper body.
- Knees should be straight, ankles together.
- Place free hand on hip as shown.
- Raise hips and thighs off floor until trunk and back are straight.
- Lower and repeat.
- Repeat exercise on other side.

Situp Folded Arm

- Lie on back with knees straight, and arms crossed on chest.
- Your legs should not be held down.
- Raise shoulders up until they clear the floor.
- Continue by bending your body until reaching a full sitting position.
- Return to start position and repeat.

See Abdominal Workouts & Training Tips

 

Major Abdominal Muscles

Rectus Abdominis

Names:
Abdominal
Abs

Heads:
Rectus Abdominis

Origin:
Pubis
- Crest

Insertion:
Ribs (5th, 6th, & 7th)
- Cartridge
Xipoid Process

Related Muscles:
Obliques

Transverse Abdominis

Names:
Transverse Abs

Heads:
Transverse Abdominis

Origin:
Thoracolumbar Fascia (Lumbar Fascia)
Ribs 6-12 (Lower 6 Ribs)
- Costal cartilages
- Inner surfaces
Ilium
- Illiac Crest
-- Inner rim
Inguinal Ligament
- Lateral third

Insertion:
Pubis
- Crest
- Ilippectineal line
Abdominal Aponeurosis
Linea Alba

Related Muscles:
Rectus Abdominis
Obliques

Obliques

Names:
Hips (Upper)
Waist (Sides)
Obliques

Heads:
External Oblique
Internal Oblique

Origin:
Ribs 5-12 (Lower 7 Ribs)
- External Surfaces
Thoracolumbar Fascia (Lumbar Fascia)
Ilium
- Illiac Crest
-- Anterior two thirds
Inguinal Ligament
- Lateral two thirds

Insertion:
Rectus Abdominis Fascia (Lower Front)
Ilium
- Anterior Crest
Inguinal Ligament
Pubis
- Crest
- Conjoint Tendon
Ribs 8-12 (Lower 2-4 Ribs)
- Inferior borders
Linea Alba

Related Muscles:
Quadratus Lumborum
Rectus Abdominis
Transversus Abdominis

Movement/Joint Articulations

Flexion: moving the spine forward; the thorax moves toward the pelvis.

Extension / Hyperextension: moving the spine back; the thorax moves away from the pelvis.

Abduction: moving the spine to the side (left or right); the thorax moves to the side toward the pelvis.

Adduction: straightening the spine from lateral flexion.
 
Rotation: turning the spine to the side (right or left); the thorax rotates to one side.

See Abdominal Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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