10 Workouts For Abs In 2024

Getting a toned midsection with visible abs is a common desire amongst gymgoers. While you may think only about the aesthetic aspects of having a six-pack, it helps strengthen your core and provides functional benefits.

Whether new to working out or a regular gym visitor, having a strong core and toned midsection may offer benefits beyond physical appearance.

Having a strong core may help stabilize your spine and torso during functional movements. It might reduce the risk of injury during physical activity, contribute to a healthier lower back, and improve overall health.

This article will list 10 simple exercises that target your deep core muscles and help develop those six packs. It will also mention the benefits of these ab workouts and the timeframe required to observe visible results.

10 Best Abs Workout To Get Six Packs For All Gym Goers

1. Barbell Floor Wiper

   Barbell floor wipers could help engage your core, particularly your abs and obliques. It also engages other muscle groups, including forearms, hip flexors, shoulders, and lower back.

   Here's a step-by-step guide on how to do Barbell Floor Wipers properly and safely:

   1. Place the barbell on a rack or stand at a height where you can reach it with your arms fully extended.
   2. Add weight plates to the barbell. If you're new to this exercise, start with just the bar or a lightweight.
   3. Lie on your back directly under the barbell while stretching your legs straight out, keeping them together.
   4. Maintaining shoulder-width distance, grasp the barbell with both hands, arms fully extended.
   5. Squeeze your abs and lift your legs off the ground.
   6. Slowly move your legs to the right, bringing them up to the barbell or close. Hold this position for a moment.
   7. Bring your legs back to the center. Now, move them to the left, lifting them to the barbell or close to it.
   8. Hold for a moment, then bring your legs back to the center.

   Depending on your fitness level, you should aim to perform 8 to 12 reps per set, with 3 to 4 sets total.

2. Slammed Medicine Ball

   Medicine ball slams could engage your lower body and core muscles to help protect your spine as you perform the forceful throws. Performing medicine ball slams may improve cardiovascular conditioning and aid in developing multi-directional core strength.

   Here are the exercises to do with your medicine ball:

   Overhead Slams

   1. Stand with your feet shoulder-width apart.
   2. Lift the medicine ball above your head.
   3. Slam it hard to the ground before you, slightly bending your knees to absorb the impact.
   4. Pick up the ball and repeat.

   Russian Twists

   1. Sit on the floor/mat with your knees bent and your feet off the ground (if possible).
   2. Hold the medicine ball in front of you.
   3. Twist your torso to the left, touching the ball to the ground, then twist to the right.
   4. Keep your back straight and your abs tight.

   Medicine Ball Sit-Ups

   1. Lie on the back with your feet flat and knees bent.
   2. Hold the medicine ball at your chest.
   3. Do a sit-up, bringing your upper body toward your knees.
   4. Lower yourself back down slowly and repeat.

   Medicine Ball Plank Roll

   1. Get into a high plank position with both hands on the medicine ball.
   2. Keep your body straight and your core tight.
   3. Roll the ball from one hand to the other, maintaining your plank position.

   Woodchoppers

   1. Stand with your feet shoulder-width apart.
   2. Hold the medicine ball at shoulder height.
   3. Rotate your body and “chop” the ball downward as if swinging an axe. Bend your knees slightly as you chop.
   4. Alternate sides.

   Mountain Climbers with Medicine Ball

   1. Get into a high plank position with both hands on the medicine ball.
   2. Bring your knees toward your chest, alternating quickly.
   3. Keep your body straight and your core engaged.

3. Side Jackknife

   The side jackknife exercise could help tone and strengthen the muscles in your midsection, particularly the obliques. It may target and engage the rectus abdominis, transverse abdominis, and serratus muscles, helping enhance core strength and stability.

   Here is how to perform the side jackknife exercise to tone your abs:

   1. Lie on your side (either left or right) while keeping your legs straight.
   2. Use your lower arm for support; either bend it and rest your head on it or extend it out in front of you for balance.
   3. Place your upper hand behind your head, with the elbow pointing toward the ceiling.
   4. Lift your upper body and legs simultaneously while engaging your core muscles.
   5. Try to bring your elbow and top knee toward each other.
   6. Hold for a moment at the top, then slowly lower back down.
   7. Do 10-15 repetitions on each side, aiming for 3 sets for a complete workout.

4. Dragon's Flag

   The Dragon's Flag is an advanced exercise requiring significant core strength, which is not recommended for beginners. It primarily targets your core stabilizing muscles, such as obliques, rectus abdominis, and transverse abdominis.

   Here is how to properly and safely perform the Dragon's Flag exercise:

   1. Lie on your back on a bench or the ground with something sturdy to grab above your head. It could be the edge of a bench, a heavy piece of furniture, or a strong anchor point.
   2. Grip the support firmly and lift your legs straight up toward the ceiling.
   3. Keep your body in a straight line from your shoulders to your feet. Tighten your abs, glutes, and legs to maintain this straight line.
   4. Lower your body slowly, keeping it straight until you're just a couple of inches above the bench or ground. Retain this position for a moment.
   5. Raise your body back up without arching your back or bending your knees.
   6. Focus on squeezing your core muscles to lift, not your arms or shoulders.
   7. Start with 3-5 reps per set and aim for 3-4 sets, taking breaks as needed.

5. Cable Woodchopper

   The cable woodchopper employs a cable machine to stimulate the action of chopping wood, building power and strength in the obliques and core. This compound movement engages the obliques, back muscles, shoulders, and legs, providing a full-body workout.

   Research suggests a strong rotational power in the torso could be associated with improved athletic/physical performance. Performing exercises like the cable woodchopper could help provide such benefits.

   Here are some basic instructions to consider before performing cable woodchopper:

   • Adjust the cable machine to an appropriate height. For downward woodchoppers (high to low), set it to the highest position. For upward woodchoppers (low to high), set it to the lowest position.
   • Attach a D-handle or a similar grip attachment.
   • Stand with the feet about shoulder-width apart, facing the cable machine.
   • Grab the handle with both hands.

   Based on the direction of movement, the cable woodchopper exercise may be performed as follows:

   Downward Woodchopper

   1. Start with your arms extended above your head on one side of the cable machine.
   2. Pull the cable down and across your body, finishing near your opposite hip.
   3. Rotate your torso and your hips as you pull.
   4. Return to the starting position slowly and with control.

   Upward Woodchopper

   1. Start with your arms low, near your opposite hip.
   2. Pull the cable up and across your body, finishing above your opposite shoulder.
   3. Rotate the hips and torso as you pull.
   4. Return to the starting position slowly and with control.

6. Hardstyle Plank

   The Hardstyle Plank is a more intense version of the traditional plank, which focuses on building muscle tension while holding the plank. It primarily engages the core muscles like the obliques (internal and external), rectus abdominis, and transverse abdominis.

   During a hardstyle plank, you are required to tighten or squeeze your lower body deliberately. Doing so helps increase the intensity of planks and helps strengthen your abs and core.

   Here is a step-by-step guide on how to perform hardstyle planks:

   1. Lie face down on an exercise mat or a comfortable surface.
   2. Keep your elbows directly under the shoulders with your forearms flat on the mat. You can either keep your palms down or clasp your hands together.
   3. Stretch your legs behind you and plant your toes on the mat. Your feet should be about hip-width apart.
   4. Raise your body off the ground, supporting yourself with your forearms and toes. Your body should form a straight line from your head to your heels.
   5. Tighten your abs as if you're about to be punched in the stomach. Squeeze your glutes and thighs to create even more tension.
   6. Shrug your shoulders down and away from your ears to avoid hunching.
   7. Maintain the position while keeping your muscles tight. Breathe normally—don't hold your breath.
   8. Start by holding the Hardstyle Plank for 10-20 seconds. Focus on intensity and proper form.
   9. Perform 3-5 sets, resting for 30-60 seconds between sets.

   Gradually increase the hold time to 30-60 seconds or more as you get stronger.

7. Dead Bug

   The Dead Bug exercise could help strengthen your abs and improve core stability. It's called “Dead Bug” because you lie on your back with your arms and legs in the air, like a bug on its back.

   1. Lie on your back on an exercise mat or a soft surface.
   2. Extend your arms straight up, pointing to the ceiling.
   3. Raise your legs so your knees maintain a 90-degree angle with your shins.
   4. Squeeze your abs and try to press the lower back into the mat. Keep your head relaxed on the mat, and don't let your shoulders shrug.
   5. Lower your right leg and left arm on the floor, keeping them straight.
   6. Only lower as far as you can without letting your lower back lose contact with the mat.
   7. Return to the starting position with control.

8. Dumbbell Side Bend

   The Dumbbell Side Bend could help work your obliques — the muscles on the sides of your abdomen. It helps strengthen your core and may improve the appearance of your waistline.

   1. Stand with your feet shoulder-width apart.
   2. Hold a dumbbell in your right hand, letting it hang at your side.
   3. Place your left hand on your hip or behind your head for balance.
   4. Engage the core muscles to maintain an erect spinal posture. Keep your chest lifted and your shoulders down.
   5. Bend sideways to your right, letting the dumbbell move down your leg. Try to maintain a straight back by avoiding leaning forward or backward.
   6. Bend as far as possible without twisting your torso or bending your knees.
   7. Use your obliques to pull yourself back up to the starting position.
   8. Do 10-15 repetitions on the right side, then switch the dumbbell to your left hand and repeat on the left.
   9. Aim for 3-4 sets on each side.

9. Barbell Back Squat

   The barbell back squat helps build strength in your legs, glutes, and core, primarily targeting the lower body. However, the barbell back squat requires significant core engagement, making it suitable as an abs workout.

   To perform the barbell back squat exercise:

   1. Set the barbell on a squat rack at about shoulder height.
   2. Add weight plates to the barbell if you're ready for it. If you're just starting out, use an empty barbell.
   3. Stand under the barbell with your feet shoulder-width apart.
   4. Rest the barbell across your upper back, on your trapezius muscles (not directly on your spine). Grasp the bar with both hands, slightly broader than shoulder-width apart.
   5. Keep your chest lifted and stimulate your core to protect your back.
   6. Unrack the barbell and take a step or two back. Keep your toes slightly pointed outward and feet shoulder-width apart.
   7. Lower yourself into a squat stance by bending your knees and hips. Keep your back straight and chest up.
   8. Go as low as you can while keeping your lower back from rounding. Ideally, your thighs should be parallel to the ground.
   9. Push through your heels to return to a standing position.
   10. Do 8-12 reps per set, aiming for 3-4 sets. Rest for 60-90 seconds between sets.

10. Bird Dog

    The Bird Dog exercise may target and engage the rectus abdominis, erector spinae, and glutes. Engaging these muscles could improve core strength, stability, and body balance.

    Performing the Bird Dog exercise may engage the abdominal muscles and stabilize the lower back, allowing for greater flexibility in daily movements. It could also suit people with lower back concerns by helping develop good posture and balance.

    To perform the Bird Dog exercise:

    1. Start on all fours limbs, with your hands under your shoulders and your knees under your hips.
    2. Keep your back flat and your neck in a neutral position. Look down at the floor.
    3. Tighten your abs and keep your back straight to prevent your spine from sagging or arching.
    4. Relax your shoulders and keep them away from your ears.
    5. Extend your right arm towards front and your left leg backward simultaneously. Keep them in line with your body.
    6. Aim to form a straight line from the fingertips to your toes. Keep your hips level and avoid twisting.
    7. Hold for a moment at the top, then slowly return to the starting position.
    8. Now extend your left arm forward and your right leg backward.
    9. Hold for a moment, then return to the starting position.
    10. Do 10-15 repetitions on each side (20-30 total reps).
    11. Aim for 2-3 sets with a short rest between sets.

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• 9 Best Ways to Lower Body Fat Percentage
• Benefits of Walking For Optimum Health

Benefits Of Abs Workout

1. Improved Performance In Sports

   Abdominal workouts could target core strength, balance, and stability. A strong core may improve athletic performance in challenging tasks and sports, such as running, weightlifting, swimming, or cycling.

   Regularly performing ab workouts could help transfer more energy from the core to the limbs. Such effects may improve scores and performance compared to players with weaker abdominal muscles.

2. Lower Back Pain Reduction

   Lower back discomfort affects a significant portion of the population, often due to weak abdominal muscles. Inactive lower back muscles become tight around the joints, leading to chronic lower back pain.

   Abdominal exercises could target the spine and back muscles, making them less rigid and more flexible, thereby reducing back pain. They also help improve posture, potentially reducing the risk of back pain while sitting, walking, or standing.

3. Improved Stability And Posture

   Abdominal exercises help strengthen the muscles around the spine and improve posture by distributing body weight equally. Such effects may improve body posture, contributing to better stability and balance.

   Performing abdominal exercises could help increase coordination between various muscle groups in the body. It may result in improved balance, stability, and posture.

4. Enhanced Ability In Weight-Bearing

   Abdominal exercises help strengthen the muscles in the torso, creating a solid foundation for lifting. Those who perform abdominal exercises could lift heavy weights with minimal risk of spinal injury.

5. A Perfect Waistline

   Pairing abdominal workouts with a calorie-controlled diet and regular exercise regimen may aid in reducing body fat. Increased abdominal muscle mass boosts metabolism, leading to more efficient fat-burning and a slimmer waistline.

Is It Possible To Get Abs In 30 Days?

For most people, achieving six-pack abs within 30 days might be challenging, especially for beginners. You may observe visible abs only when your overall body fat percentage decreases.

Your body fat percentage, genetics, diet, and current fitness level may influence the rate at which you notice visible abs. A body fat percentage between 10-14% may showcase visible abs. A percentage lower than this may result in shredded abs but may not be sustainable long-term.

Crash diets, severe dietary restrictions, or focusing solely on abdominal exercises will not provide overnight results. Monitoring your daily calorie intake, pairing cardio with strength training, and getting enough rest could help reduce belly fat and tone the midsection.

Building a four-pack takes perseverance, and getting six-pack abs requires serious dedication.

Conclusion

Doing countless ab crunches or leg raises may not provide you with six-packs overnight. Instead, adhering to a consistent exercise routine, proper nutrition, and targeted core exercises may help tone your midsection.

Integrate abdominal exercises like side jackknife, mountain climbers, hardstyle planks, and Russian twists in your exercise routine. These exercises could help strengthen the core, stabilize the spine, and improve posture.

Making conscious efforts to lower your body fat percentage between 10-14% might contribute to visible abs and a toned midsection. Doing different crunch variations, mastering planks, and performing cardiovascular exercises may help strengthen and tone your midsection.

Rachel Nall