Learn wheel vs planks effectiveness for core workouts and find out whether you prefer the ab wheel or the ab rollout alternative.

Learn How long does it take to get a six pack and how can you speed up the process. Achieve amazing results by following this guide.

Discover effective abs and oblique workouts with the DMoose ab roller wheel. Strengthen your core and sculpt your sides. Learn how in this detailed guide!

Ab Roller vs Sliders unbiased comparison. Learn ab slider exercises & slider workouts, benefits of slider exercises & ab slider workouts & where to buy tips

Exercise Description Main Target Muscles Abs Force Type Isometric Workout Type Strength Training Gym Gear Band Fitness Level Beginner Compound/Isolated Compound Target Muscle: Abs Banded Pallof Press Overview The banded Pallof press is a great exercise for strengthening the core muscles and stabilizing the spine. It can be done with a variety of equipment, including a resistance band, cable machine, or TRX system. The exercise works the muscles of the abdomen, hips, and lower back. It also helps to strengthen the stabilizing muscles of the shoulder girdle. The banded Pallof press is a great exercise for athletes who need to develop core strength and stability, such as tennis players, golfers, and baseball players. It is also an excellent exercise for people who have lower back pain or other injuries that limit their ability to perform other exercises. How to Do It Attach the band to an anchor point at chest level. Grab the opposite ends of the band in both hands and step away from the anchor point, facing your back towards it. Stand sideways and slowly extend the band in front of your body. Hold for a second, then slowly bring it back to your chest. Repeat for the desired number of reps. Banded Palloff Press Tips: Keep your motion slow and controlled. Do not allow your body to twist towards the anchor point.

Exercise Description Main Target Muscles Core, Lower Rectus Abdominal Muscles Secondary Target Muscles Hip Flexors Force Type Pull Workout Type Cardiovascular Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Targeted Muscles: Core Flutter Kicks Overview Exercises like flutter kick target your core muscles, particularly the lower rectus abdominal muscles and your hip flexors. They are carried out on dry land, although they resemble swimming strokes. You can carry out these exercises while lying on your back or if you wish to improve your back muscles while lying on your stomach. How to Do It? Lie down with your back to the ceiling. Put your hands beneath your buttocks. Lift the right leg off the floor just past hip height while keeping your lower back firmly planted on the floor. Lift the left leg just a few inches off the ground. Hold for 2 seconds, then change the leg positions and kick with a flutter. Lift your head and neck off the floor to make the exercise more challenging. Continue doing this for up to 30 seconds. Flutter Kicks Tips Keep your legs straight and together as you kick. Point your toes and keep your knees slightly bent. Keep your back and hips straight, and do not arch your back. Do not hold your breath while kicking; breathe regularly. Kick from the hip, not the knee. Practice regularly to improve your technique and increase your endurance.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Obliques Workout Type Strength  Gym Gear Dumbbells, Kettlebell or None Fitness Level Beginner Compound/Isolated Isolated Power Move  Pull Target Muscle Group: Abs Sit-Ups Overview Sit ups are one of the most effective and common exercises for abs. They work by using your body weight to tone and strengthen your abdominal muscles. Sit ups can also help to improve your posture and relieve back pain. Sit-ups can be done as part of the ab exercise or total body workout. How To Do It? Simple Sit-ups Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and slowly curl your upper body towards your knees, keeping your lower back pressed firmly against the floor. Return to the starting position and repeat. Completion of the number of repetitions required. Sit-ups With Kettlebells Start by sitting on the ground with your knees bent and feet flat on the floor. Place the kettlebell in front of you, between your legs. Lie back onto the ground, keeping your back straight. Reach forward and grab the kettlebell with both hands, keeping your arms straight. From this position, lift the kettlebell up overhead and then back down again behind your head. Reverse the motion, bringing the kettlebell back up overhead, and then sit all the way up, contracting your abs as you do so. Return to the starting position and repeat for 12-15 reps. Sit Up Tips To improve your mind-muscle connection, exhale as if you are blowing out candles. You can choose to do more anti-extension or anti-rotation movements if your lower back is bothering you.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Kettlebell Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Targeted Muscles: Abs Kettlebell Side Bends Overview Kettlebell side bends exercise the obliques as well as the side muscles of the body. This exercise is frequently incorporated into routines to assist tone and reduce waist circumference. Kettlebell side bends can also strengthen the core and increase stability. How to Do It? Start by taking a tall stance and spreading your feet apart. Your right hand should be on your hip while your left hand is holding a kettlebell. Bend as far to the side as you can while maintaining a straight back while keeping your core active. Repeat on the other side, then go back to your starting position. Complete 10–12 repetitions on each side. Kettlebell Side Bends Tips Maintain a strong core throughout the entire exercise. Avoid jerky motions by moving gently and under control. Keep your back straight and only bend as far as you can. Instead of swinging the kettlebell, concentrate on using the side muscles of the body to move.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Kettlebell Fitness Level Beginner Compound/Isolated Isolated Power Move Push Targeted Muscles: Abs Kettlebell Ab Pullover Crunch Overview The ab muscles can be strengthened with the kettlebell ab pullover workout. The move is descended from the family of plank moves. As an anti-extension abdominal workout, the kettlebell ab pullover requires you to maintain spinal stability while progressively lowering the kettlebell overhead. How to Do It? Holding a kettlebell by the horns, position yourself supine with your legs bent 90 degrees at the hips and knees and your arms reaching upward. As you exhale, lower the kettlebell overhead while keeping the hips contracted. Once you've completed the required amount of total repetitions, return to your starting position and repeat. Tips for Kettlebell Ab Pullover Crunch Breathing should not be held in, as you shouldn't be using it to make up for instability. Learn to keep your stance while moving without needing to breathe. Move methodically and slowly. Instead of finishing repetitions, the objective is to control the given space. Make sure to breathe out as the arms rise overhead. The intention is to keep the ribs down and avoid hyperextending the lower back. Like ab wheel rollouts, start with what you have and gradually expand over time. You might not have a full range of motion at first.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Shoulders Workout Type Strength Gym Gear Barbell Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscle Group Ab rollout is an exercise that targets the core muscles. This includes the rectus abdominis (lower back), and the obliques (rectus abdominis). The ab rollout targets the upper back and shoulders as well. Barbell ab rollouts are similar to planks, except that you don't place your arms or hands on the mat. Instead, you place them on the barbell. The barbell's instability means that the core muscles have to work harder. This is why the barbell-ab rollout is considered to be an intermediate or advanced move. Do a traditional plank for 30-60 seconds before you attempt this move. How to Do It Place your knees on the mat or floor and grab the barbell with a grip that is wider than your shoulder width. Each side should have 5-10lb plates. Keep your back straight and your arms straight. Next, roll the barbell in front of your body until your arms are fully extended. Tendon your abs and gently roll the barbell towards your knees. Ab Rollout Tips Always keep your back and arms straight. Slowly do the exercise and focus on using your abdominal muscles for pulling the barbell towards you. Standing barbell rolls can be added intensity.

Exercise Description Target Muscle Group Core Secondary Muscles Shoulders Glutes, Hamstrings Exercise Type Strength Equipment Required Core Slider Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscle: Core Core Slider Ab Pike Overview Performing the core slider ab pike is an excellent way to work your rectus abdominis muscles. The sliding pike will improve your posture, balance, and overall flexibility. Adopting a correct V posture might be difficult at first, but you'll quickly get used to it if you persevere. Be sure to use controlled movements and engage your abs throughout the entire exercise to get the most benefit from it! How to Do Commence in a high plank position, with your hands placed on the floor and your feet on top of the core slider. Keeping your abs engaged, slide your feet forward so that your body forms a "V" shape. From here, pike your hips up towards the ceiling, using your abs to pull your knees into your chest. Reverse the movement back to the starting position, and repeat for 10-12 reps. Core Slider Ab Pike Tips Keep your abs engaged throughout the entire exercise to ensure that you are targeting the muscle group effectively. Use a controlled movement when sliding your feet forward and piking your hips up - don't let the momentum carry you through the exercise. If this exercise is too challenging, start in a modified plank position on your knees instead of your toes. You can keep your hands on an elevated surface as well (such as a chair or bench) to make the exercise easier. Add a weight vest or ankle weights to make the exercise more challenging. You can also keep your hands on an unstable surface, such as a stability ball.

Exercise Description Target Muscle Group Core Secondary Muscles Shoulders, Arms Exercise Type Strength Equipment Required Core Slider Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscle: Core Core Slider Double Arm Push Out Overview The Core Slider Double Arm Push Out is a great exercise for toning your arms and shoulders. It also works your core muscles, making it a great all-around workout. It is an excellent workout to include in your workout routine to add some challenge and twist. How to Do It Lower your body on your fours, holding the core slider under both hands. Bend your elbows and get as low as you can, without touching the floor From here, push the slider out in front of you, extending your arms fully Reverse the motion and bring the slider back to your chest. That's one rep. Aim for 12-15 reps and 3-4 sets. If you find this exercise too easy, try adding weight by holding dumbbells or a weight plate. Core Slider Double Arm Push Out Tips Keep your core braced throughout the entire movement. Don't let your shoulders shrug up to your ears - keep them down and back. Breathe smoothly and evenly throughout the exercise.

Exercise Description Main Target Muscles Core Secondary Target Muscles None Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscle: Core Burpees Overview Burpees are a simple but effective way to get your heart rate up and tone your muscles. The key to doing this exercise correctly is to keep your core engaged the entire time. It is an excellent way to pump up your blood and shed off your belly fat. How to Do It Start in a standing position with your feet shoulder-width apart. Lower into a squatting position, then place your hands on the ground in front of you. Kick your legs back so that you end up in a push-up position. Quickly return to the squatting position and then jump up into the air as high as you can. Repeat this process for 30 seconds to 1 minute for a great cardio workout. If you want to add more of a challenge, do 2 or 3 sets of this exercise. Burpees Tips Keep your core engaged the entire time to get the most out of this exercise. Make sure to jump up high enough to extend your arms overhead fully. Land softly on your feet to avoid injury. If you want more of a challenge, do 2 or 3 sets of this exercise.

Exercise Description Main Target Muscles Core Secondary Target Muscles None Workout Type Strength Gym Gear Battle Rope Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscle: Abdominals Battle Rope Overview Battle ropes are a great way to add intensity to your workouts. They can be used for a variety of exercises, including upper body and core work. This exercise will strengthen your core, improve your upper body strength, increase your grip strength, and enhance agility. How to Do It? Start by standing in the center of the rope Hold the rope with both hands, one hand on each side Keep your arms extended and your shoulders down and back Engage your core and move your arms in a wave-like motion Repeat for the desired number of reps Exercise Tips Use a variety of exercises to target different muscle groups. Incorporate battle ropes into your cardio workouts for an added challenge. Start with a lightweight rope. You can always move to heavier ropes and increase the speed as you get stronger. Focus on using good form. This will help prevent injury and ensure that you are getting the most out of each exercise. Make sure to warm up before your workout and cool down afterwards. This will help prepare your body for the workout and reduce the risk of injury.

Exercise Description Target Muscle Group Core Secondary Muscles Glutes, Legs, Triceps, Shoulders Exercise Type Strength Equipment Required Core Slider Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscle: Core Core Slider Mountain Climber Twist Overview The Core Slider Mountain Climber Twist is a great way to work your core muscles. The mountain climber twist is a dynamic exercise that works several muscle groups at the same time and raises your heart rate, which causes the metabolism to speed up to convert more calories into energy. This exercise improves your aerobic fitness, agility, and flexibility. How to Do Start off with a plank position; resting your body on your palms opened slightly more than shoulder width and toes upon the core sliders, opened shoulder width apart Once your body is straight aligned from head to toe, bring in your left knee towards your right elbow, return your knee back to its original position and then bring in your right knee towards your left elbow continue alternating your legs until desired repetitions. Exercise Tips Keep your body in a straight line throughout the entire exercise. Do not allow your hips to sag or rise as you twist from side to side. Exhale as you twist to extend your knee and inhale as you return to the starting position.

Exercise Description Target Muscle Group Core Secondary Muscles Shoulders, Glutes, Triceps, Legs Exercise Type Strength Equipment Required Core Slider Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscle: Abdominals Core Slider Mountain Climber Overview The core slider mountain climber exercise is a great way to work your abs and obliques while also getting a good cardio workout. Using a slider can add an extra challenge to the exercise. Just be sure to keep a good form, move slowly and control to avoid injury. If you start to feel fatigued in your arms, take a break and rest for a few seconds before continuing. How to Do Commence in a tall plank position with your feet on the sliders, keeping them shoulder-width apart. Keeping your core engaged, slide one knee at a time towards your chest, then back to the starting position. Repeat with the other knee. Continue with this movement as quick as possible while maintaining good form for 30 seconds to 1 minute. Exercise Tips Make sure to keep your abdominal muscles engaged throughout the entire exercise to get the most benefit from it. Use a slow and controlled movement when sliding your hands back and forth to avoid injuring yourself. If you feel fatigue in your arms, take a break and rest for a few seconds before continuing.

Exercise Description Target Muscle Group Core Secondary Muscles Triceps, Forearms, Deltoids, Upper Pecs Exercise Type Strength Equipment Required Core Slider Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscle: Abdominals Core Slider Spider-Man Push-Up Overview The core slider is a great way to get a full-body workout in a short amount of time. The slider is compact and easy to store, making it perfect for small spaces. The Spider-Man Push Up is a challenging exercise that works the chest, shoulders, and triceps. This exercise is sure to give you a fantastic pump! How to Do Place the Core Slider under your feet. Start by getting in a high push-up position with your palms grounded on the floor and your legs extended behind you. While lowering into a push-up, extend your right knee towards your right elbow. Push back up and slide your leg back to the starting position. Then repeat with your left knee towards your left elbow. Repeat for the desired number of reps. Exercise Tips: Ensure to keep your core braced throughout the entire exercise. This will help you stay stable and avoid injury. Emphasize on contracting your chest muscles as you push up. Breathe out as you push up and inhale as you lower back down. Begin with 3 sets of 10 repetitions and work your way up from there!

Exercise Description Target Muscle Group Core Secondary Muscles Obliques, Triceps, Hamstrings, Glutes Exercise Type Strength Equipment Required Core Slider Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscle: Abdominals Core Slider Double Knee Tuck Overview The core slider double knee tuck exercise is a great way to work your core muscles. Knee tucks are a bodyweight core exercise that works your abs and hip flexors. This move also challenges your balance and coordination. How to Do Start in a push-up position with your hands grounded on the floor and your legs stretched behind, in a straight position Keeping your core engaged, slide both your knees in toward your chest. Return to the starting position and repeat. Continue for 30 seconds till you reach fatigue. Exercise Tips Keep your back straight and avoid arching your lower back. Engage your core muscles throughout the move. Move slowly and in a controlled manner. If you feel any pain, stop and consult a doctor or physical therapist.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Forearms Workout Type Strength Gym Gear Bodyweight Fitness Level Advanced Compound/Isolated Isolation Power Move Pull Target Muscle: Abs Hanging Leg Raises Overview Hanging leg raises are a spectacular way to build strength in your upper body, particularly in your shoulders, back, and lats. It enhances your hip flexor strength, flexibility, and functional strength. If your fitness goal is to improve leg definition and build core strength, hanging leg raises are perfect. How to Do It Step up on an elevated platform to hang; it can be a chin-up bar or a tree. Tense your midsection as soon as you are in the hanging position. Start by keeping your legs straight, then slowly lift them up. Lift them as high as possible. Pause for a second, then lower your legs back to the starting position. Repeat for the desired number of reps. Hanging Leg Raises Tips Make sure you do not swing your legs. Using momentum will not benefit your abs. Keep your torso as still as possible. You can add the weight of a dumbbell on your feet as well for an advanced level.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Exercise Ball Fitness Level Intermediate Compound/Isolated Isolation Power Move Pull Target Muscle: Abs Ball Crunch Overview The balance ball eliminates the impact of the hard surface and allows you to perform your movements way much more efficiently. The exercise is fantastic in enhancing lower body strength, promoting better posture, and minimizing lower back injury risk. Whether you perform core exercises or full-body workouts, this would be an excellent addition to your routine. How to Do It Sit on the ball and place your feet on the floor. Step forward to let your lower back roll on the ball. Keep the tips of your fingers on the sides of your head. This is the starting position. Pull the torso up to aim your elbows towards your knees to perform a crunch. Make sure to keep your abs braced. Lower your upper body back to the initial position. Repeat for the desired number of reps. Ball Crunch Tips Hold the crunch to the count of 2 at least to work harder on the abs.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Power Move N/A Target Muscle: Abs Decline Abdominal Reach Overview This is an extraordinary exercise to develop core strength, enhance body balance, and strengthen the shoulders. It also provides better stability and mobility, positively affecting your fitness and daily routine. Along with the core formulation, it reinforces your oblique as well. Therefore, it must be a staple part of your fitness routine. How to Do It Adjust the decline bench at 30 to 45 degrees. The higher the bench, the more challenging it will be. Place your head at the lowest end of the bench. To get in the starting position, place your hands together, point them at the ceiling, raising your shoulder blades slightly off the bench. Keeping your hands together, reach straight towards the ceiling as far as possible. Get back to the starting position. Repeat for the desired number of reps. Decline Abdominal Reach Tips Increase the intensity by including a dumbbell and pausing for two seconds at the top of the movement. Don’t let your shoulder blades get in contact with the bench throughout the movement.