Exercise Description Main Target Muscles Abs Force Type Isometric Workout Type Strength training  Gym Gear Cable Fitness Level Beginner Compound/Isolated  Compound  Targeted Muscles: Abs Pallof Press Overview The Pallof press is a popular workout for strengthening the abdominal and obliques muscles. It strengthens the core by applying isometric stress to weight as you move it through a short range of motion. It's a highly adaptable workout that has spawned a slew of versions to challenge the core in a variety of ways and aid in the achievement of various objectives. The pallof press must be a regular in your core workouts if you want to improve core strength. How to Do It? Stand straight and secure a handle at chest level to a cable stack. Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position. Squeeze the handle horizontally to extend as you exhale. Go back to the initial position for fulfilling desired reps. Pallof Press Tips Stand straight and secure a handle at chest level to a cable stack. Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position. Squeeze the handle horizontally to extend as you exhale. Go back to the initial position for fulfilling desired reps.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Force Type Pull Workout Type Strength Training  Gym Gear Bodyweight Fitness Level Beginner  Compound/Isolated  Isolated Targeted Muscles: Abs Floor Toe Reach Overview The straight leg toe touch, also called floor toe touch, is an exercise that isolates the abdominal muscles. It is a version of the abdominal crunch. As you go through flexion with the upper portion of your abs, the stretched leg toe touch keeps continual stress on the lower abs. How to Do It? Lay supine so that your arms and legs are straight and in a relaxed position. Raise your legs to the point where they are perpendicular to the ground. As you exhale, extend straight up to your toes. Gradually lower yourself back to the initial point once your abs are fully tightened, and your back's upper part is off the floor. Repeat the steps for the specified number of reps. Floor Toe Reach Tips To strengthen the mind-muscle connection, exhale deeply as if you were blowing out candles. If your lower back hurts during this exercise, use more anti-extension and anti-rotation motions. Avoid putting your hands behind your head since this puts too much tension on your neck.

Exercise Description Main Target Muscles Abdominals, Glutes, Chest Secondary Target Muscles Triceps, Shoulders Workout Type Cardio Gym Gear None Fitness Level Beginner Compound/Isolated  Compound Power Move  Explosive Bodyweight Exercise  Target Muscles: Full Body, Shoulders, Core Mountain Climber Overview If you plan to build your cardio endurance, it is best to start with a mountain climber. It also works well to build your core strength and burns fat in your abdominal area. The exercise works your entire body generally. It is also known as running planks by some. The exercise also targets your quads. With your arms and shoulders, you stabilize your upper body. The core then plays a great role in stabilizing the rest of the body. The move is great for beginners to build cardio endurance, and advanced trainers can bring in some variations to the exercise, such as a sliding mountain climber with a core slider. Increasing the speed of mountain climbers is the key to burning more fat. Remember to engage your core the entire time. How to Do It Come to a high plank position. Distribute your weight evenly between your toes and hands. Your hands should be shoulder-width apart and directly under your shoulders; your back should be flat, core engaged. Your neck should be in alignment. Avoid dropping your neck. Now start by pulling your right knee to the chest as fast as possible. Switch legs by bringing the other knee in and moving the other to the original position. Your hips should not be dropping. Mountain Climber Tips Remember to breathe throughout the exercise. Make sure that you are sliding your toes, and so they should be on the ground the entire time. Similarly, it would help if you were not bouncing your toes.

Exercise Description Main Target Muscles Abs Workout Type Strength Gym Gear Kettlebell  Fitness Level Beginner  Compound/Isolated  Isolated  Power Move  Isometric Target Muscle Group: Abs Kettlebell Pullover Overview A kettlebell pullover is an exercise that strengthens the abdominal muscles. This exercise is part of the plank family tree. The kettlebell pullover is an abdominal exercise that prevents you from extending your spine. You must maintain stability while slowly lowering the kettlebell overhead. How to Do it Hold a kettlebell with the horns while you are in a supine posture. Keep your hips flexed and lower the kettlebell overhead while you exhale. Return to your starting position, and then repeat the process for as many repetitions as you wish. Kettlebell Pullover Tips You shouldn't hold your breath while doing this exercise. You can learn how to move and maintain your position without relying on your breath. Do it slowly but steadily. Control within space is the goal, not just the completion of repetitions. As your arms move overhead, exhale. Keep your ribs low and keep your lower back from hyperextending. As with ab wheel rollouts, you might not have the full range of motion at first, but you can work with what you have and gradually increase it over time.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Lower Back Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Isolation Power Move  Pull Target Muscle: Abs Plank With Feet on Bench Overview Just like a common plank, a plank with feet on the bench targets abs and lower back for strength and stability. The feet on the bench add to the challenge given to your muscles. It's a bodyweight exercise but you can add weight for increased resistance. How to Do It Set up for the exercise by placing a mat on the floor and setting a bench at right angles on one end. Put your feet on the bench, and rest your torso on your elbows. Straighten out your whole body to form a perfectly straight plank. Hold this position as long as possible. Rest for 1 min, then repeat. Tips on Planks Keep your body dead straight at all times. Do not let your midsection bend and sag Add intensity by lifting one of your feet off the bench slightly.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength  Gym Gear Dumbbell, Kettlebell or None Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle: Abs Straight-Legged Sit-Ups  Sit up is the classic abdominal exercise. It builds your packs heavily without requiring any free weights. However, the classic version requires a partner to hold your feet as you perform the move. With the straight-legged sit up variation, you build the abs just the same, but you can do it all alone.  How to Do It Lie down straight on the floor with legs fully stretched out straight. Do not bend the legs at knees as in the classic sit ups. Place your hands on your chest keeping your head in a relaxed, supine position. Inhale, squeeze your abs, and lift your upper body off the floor. Slowly lower your body back to the original position once your torso has been perpendicular to it. Completion of the number of repetitions required. 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. Avoid placing your hands behind your head, as this can cause strain to the neck.

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: Abs Suitcase Sit-Ups Overview Sit-ups are a classic abdominal exercise that work the abs, but this variation targets them more than other versions of the move. It requires intense control and engagement from your core muscles which makes it an excellent choice for those looking to tone their midsection! How to Do It Lie on your back with straight legs extended on the floor in front of you and your hands behind your head. At the same time, lift your upper body into a crunch and bring your knees to your chest so they meet your elbows. Lower your upper body back onto the floor and extend your legs long so they're hovering a few inches above the floor.  Repeat Tips on Suitcase Sit-Ups If suitcase sit-ups are too difficult for you, ease your way into them by first mastering knee tucks.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Obliques, Hips Workout Type Strength  Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle: Abs V-Sit Holds Overview The V-sit is an effective way to target the abs, obliques, and hip flexors alongside improving your core and trunk balance. Building your core strength, balance, and coordination can help you maintain good posture, avoid falls, and perform better at all physical activities everyday.  How to Do It Contract your abs and core slowly and lift your legs up to a 45-degree angle with your torso. Reach your arms straight forward or reach up toward your shins as you are able. It's important to maintain good core posture and a strong spine and static shoulders throughout the movement.  Hold this V-shaped position for several seconds to begin. As you get stronger, hold the position longer. Return to your starting position slowly while continuing to keep your abs engaged and tight. Just before you reach the floor, stop and hold the position for a few seconds. Repeat this entire movement several times. Tips on V-Sit Holds Don't hold your breath—continue to breathe deeply during the movement. Do not bend your shoulders during the performance of this exercise. Hold the V shape as long as you can

Exercise Description Main Target Muscles Abs, Chest, Obliques Secondary Target Muscles Hips, Shoulders Workout Type Strength Training Gym Gear None Fitness Level Beginner Compound/Isolated  Compound  Power Move  Explosive bodyweight exercise Target Muscles: Abs, Chest, Oblique, Hips, Shoulders Crossbody Climbers Overview Crossbody climbers are an effective exercise that targets your entire abdominal region. It also plays a critical role in strengthening your core muscles. It engages your obliques and hip flexors to a maximum level. It also strengthens your hamstrings and glutes. The exercise also stabilizes your triceps and biceps. Your upper body strength will get much better with the help of crossbody climbers. You do not need any equipment to do the exercise. It is an advanced version of a regular mountain climber. It’s important to do the exercise in a controlled and slow motion, unlike a mountain climber.  How to Do It Come to a high plank position with your entire body in one straight line. Your hands should be slightly wider than shoulder-width apart. Your core should be tight and engaged throughout the exercise. Now bring your one knee forward and touch it to the opposite side. Take it back and at the same time bring the other knee forward to touch the opposite side. Crossbody Climber Tips Be mindful of keeping your body in a straight line throughout the exercise. Your hips should not be bouncing, and your back should be in a straight line. Remember to breathe throughout the exercise.

Exercise Description Main Target Muscles Abdominal  Secondary Target Muscles Arms, Legs Workout Type Bodyweight Exercise  Gym Gear Gymnastic Rings, Pull-up Bars Fitness Level Intermediate  Compound/Isolated  Isolation  Power Move  Calisthenic  Target Muscles: Lower Ab, Arms, And Legs. Hanging Knee Raises Overview Hanging knee raises a lower ab strengthening exercise. You need to lift yourself with the help of a pull-up bar or gymnastic rings, which helps in targeting your arms. Since you also need to twist your knees, the exercise also helps to tone your obliques and core. Before doing this exercise, you need to warm up your body. It is also important to learn and master the basic technique before moving to the exercise variations. The exercise also tests your grip and solves your grip problems. Hanging Knee Raises Variations Twisting Hanging Knee Raises Hanging Leg Raises How to Do it Hang from a pull-up bar or rings with an overhand grip. Engage your core, bend your knees and use your abs to lift the legs. Your thighs should be parallel to the ground. Lower your legs slowly and in a controlled manner. Twisting Hanging Knee Raises Hang from a pull-up bar or rings with an overhand grip. Engage your core, bend your knees and use your abs to lift the legs. At this point, lift your knees across your body to your right side until your thighs are parallel to the ground. Lower the legs, and do the same on the left side. Hanging Leg Raises Hang from a pull-up bar or rings with an overhand grip. Engage your core, bend your knees and use your abs to lift the legs. Your legs should be extended and in front of your body. Keep them as straight as possible. Your legs should be parallel to the ground. Lower your legs slowly. Hanging Knee Raises Tips If you have any shoulder injury, then avoid hanging knee raises. Focus on your breathing throughout the exercise.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Compound Power Move  Isometric Target Muscle: Core  Reverse Crunch Overview  The reverse crunch is a challenging workout that targets your core. If your main focus is to build those six-packs, then this is a staple exercise to be included in your workout routine.  The exercise builds strength in your abdominis, eliminates strain from your neck, activates your core, and is fairly less stressful than other crunches. Being an isolated core exercise, it is guaranteed to improve your athletic performance drastically.   Whether you are performing a full-body workout or having an ab day, this has to be included in your workout program.  How to Do It Lie on the mat, face up and bend your knees 90 degrees. Keep your arms by your sides with palms facing down. Keeping your core squeezed, lift your feet off the ground. Raise your thighs in the air such that your hips and lower back are lifted off of the ground.  Your knees should be towards your face and raise them to the point you comfortably can. Make sure not to lift your mid-back. Hold the position there for a moment then lower yourself back to the ground.  Repeat for the desired number of reps.  Reverse Crunch Tips Keep the rep timing slow to increase the intensity of the workout.  While raising your legs, your hips and lower back should lift off the ground but the mid-back must stay in contact with the mat. Drive your palms in the ground to keep your balance intact.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength  Gym Gear Cables  Fitness Level Beginner  Compound/Isolated  Isolated   Power Move  Pull Target Muscle Group: Abs Cable crunch overview The cable crunch is an excellent exercise for targeting your rectus abdominis, or "abs." This muscle group runs along the front of your abdomen and is responsible for that six-pack look. The best part of the cable crunch exercise is that it allows you to isolate your abs by fixating your feet underneath a stable object and keeping them there throughout the exercise. This forces your abs to do all the work, resulting in a great ab workout! How to Do it? Attach the rope attachment and a high-pulley cable to the stack. Face the cable machine directly. Grab the rope behind your head, palms facing inwardly. Then, drop to your knees. Your buttocks should rest on top of your feet. Keep your elbows bent and your hands at the shoulder or head height. Crunch as low as you can. Slowly lower your body back to the original position. Repeat for the desired number of repetitions. Cable Crunch Tips  This exercise is most effective when performed slowly and with perfect form.  At all times, your buttocks should touch your heels. Instead of pivoting at your hips, focus on clenching your abs. It may feel more comfortable to rest your rope on your shoulders as you increase weight. Do not choose a weight too heavy for your lower back to withstand.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Lower Back  Workout Type Strength  Gym Gear Dumbbell, Kettlebell, Bodyweight Fitness Level Beginner Compound/Isolated  Isolated Power Move  Static Target Muscle Group: Abs Plank Row Overview Plank row is an exercise that strengthens your mid-and upper back and increases your spine and shoulder area stability. They can help to improve strength and endurance, as well as promote good posture and balance. Plank rows can also be varied to target different muscle groups, making them an ideal exercise for a full-body workout. For an added challenge, try adding weight to the row or holding the position for a longer period of time. How to Do it Set your body in a pushup position by placing your hands on a pair of dumbbells. Keep your arms straight, with your hands under your shoulders and your palms facing one another.  Keep your abs tight, your elbows close to your body, and pull one dumbbell off the ground.  While pulling your elbow up as high as possible, squeeze your shoulder blades back. Repeat with the other arm. Keep alternating until all the reps are complete. Plank Row Tips  Don't let your back turn.  Keep your hips, head, and heels straight.  While you are rowing the dumbbell up, don't allow your torso or hips to move to one side or another.

Exercise Description Main Target Muscles Abs Workout Type Strength Gym Gear Kettlebell  Fitness Level Advanced  Compound/Isolated  Compound Power Move  Isometric Target Muscle Group: Abs Kettlebell Windmills Overview  Some exercises can be very fast and require many reps to impact on your fitness. However, kettlebell windmill success is all about slowing down and being steady. This activity is not for the faint of heart. However, it's not easy to do. Although it might seem difficult to adjust to the movements of the windmill, once you do, your core strength and shoulders will be stronger, and you'll be able to increase mobility and flexibility in your hips, lower back, and legs. How to Do it Start in a standing position with your feet shoulder-width apart and your knees slightly bent.  Hold a kettlebell in each hand at shoulder height, palms facing forward.  From here, press the kettlebells overhead, straightening your arms as you go.  Return to the starting position and repeat. Exercise Tips Keep your toes turned outwards and the lifter placing weight into the right hip. Keep the back of your left hand in contact with the left leg as you move down.  Place your weights on the hip muscles and make sure to keep your right leg completely straight. No bent knees.   Feel the stretch and control in your abs, obliques, glutes, and hamstring muscles.

Exercise Description Main Target Muscles Abs, Lateral and Posterior Deltoids  Secondary Target Muscles Obliques, Quads, and Hamstrings Workout Type Strength Gym Gear Bodyweight Fitness Level Intermediate Compound/Isolated  Compound  Power Move  Push Targeg Muscle: Abs, Lateral and Posterior Deltoids Reverse Plank Overview Reverse plank targets all of your back and leg muscles. It's a posterior chain exercise.  You might have seen it in yoga too; it's a great strength training exercise if you want to strengthen your body. In short, it's a multi-purpose exercise that targets various muscle groups.  How to Do it Press into your palms and lift your hips and torso upward. Look up to the ceiling during this move. Point your toes and keep your arms and legs straight. Your entire body is strong and it should be forming a straight line from your head to your heels. Engage your core and suck in your belly button toward your spine.  Hold this position for almost 30 seconds if you can. Lower your body back to the floor, returning to the starting position. Tips on Reverse Plank When you can no longer stay in the right posture, it's time to end the exercise. Do not pressurize your knees: do the exercise with your glutes and back.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Obliques, Shoulders  Workout Type Strength Fitness Level Intermediate Compound/Isolated  Compound Power Move  Push Target Muscle Group: Core Side Plank Overview Plank is one of the most notable exercises that is a staple part of every exercise routine. It is an amazing way to perfect your posture, enhance balance body alignment, build core strength, and improve overall health. Side planks are a great way to build core strength and, more specifically, oblique strength. There are several variations to the exercise that you can try to increase the intensity and add more challenge to your workout, such as Simple planks Forearm plank Walking plank Plank with side dips How to Do it Start by lying on your side with your legs straight. Prop yourself up on your elbow, keeping your hand close to your chest. Raise your hips off the ground, aligning your body so that it forms a straight line from your shoulders to your ankles. Hold this position for 30 seconds to 1 minute, then lower back down and repeat on the other side. If this is too difficult, you can modify the exercise by placing your knees on the ground. Side Plank Tips  Don't let your midsection slide. Keep your spine straight.  To ensure that your technique is tight, do the side plank in front of the mirror!  Hold the plank for at least one minute. For greater intensity, hold the plank longer.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength  Gym Gear Dumbell, Kettlebell Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle Group: Abs Dumbbell Side Bend Overview Dumbbell side bends work the muscles of the sides of the body, including the obliques. This exercise is often included in workouts to help tone and slim the waistline. Additionally, dumbbell side-bends can help improve core strength and stability. How to do it start by standing up tall with your feet hip-width apart. Hold a dumbbell in your left hand and place your right hand on your hip.  Keeping your core engaged, bend to the side as far as you can while keeping your back straight.  Return to the starting position and repeat on the other side.  Aim for 10-12 reps on each side. Side Bend Tips Keep your core engaged throughout the entire exercise. Move slowly and with control, avoiding any jerky movements. Bend only as far as you can while keeping your back straight. Focus on using the muscles of the sides of the body to move, rather than swinging the dumbbell.

Exercise Description Main Target Muscles Abdominal Muscles Secondary Target Muscles Obliques Workout Type Strength Gym Gear None Fitness Level Beginner Compound/Isolated  Isolation Power Move  Dynamic Flexion Movement  Target Muscles: Rectus Abdominis Crunches Overview  When it comes to ab workouts, then crunches always find a place. They have been in the exercise regimen for quite a long time and are also the best to tone up the abdominals.  The exercise targets your abdominals and tones them. They also play a great role in developing your core stability and strength. The exercise also helps build your muscle, so with time, you might see the six-pack abs you have always wanted.  It is important to crunches with proper form and technique to avoid stress on the neck and lower back.  How to Do It Begin by lying down on the floor with your knees bent and hands right below your head.  Engage your core, and remember not to strain your neck.  Exhale and contract your abs and bring your shoulder blades off the floor as if you are trying to touch your knees.  Stay in this position for some seconds.  Remember to breathe throughout the exercise.  Aim to do at least 10 to 20 reps.  Crunches Tips  While doing the exercise, your aim should not be to go as high as you can. Do a subtle movement and do not stress your body.  Originate the movement from your abs and not the neck.  Make sure that your spine is neutral throughout the exercise.  Avoid doing crunches if you are pregnant.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle Group: Abs Leg Raise Overview Lying raise is an excellent exercise for targeting the muscles in your back and shoulders. This exercise helps to strengthen and tone these muscle groups, which can help to improve your posture and reduce pain in these areas. Additionally, this exercise can also help to improve your balance and coordination.  How to Do It For support, lay supine with your legs straightening and your hands under your low back. While keeping your legs straight, raise your legs towards your forehead and contract your abdominal muscles. When your abs have contracted fully, and your legs are slightly higher than the parallel, lower your legs slowly back to the original position. Complete the number of repetitions required. Exercise 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 bothers you. Avoid placing your hands behind your head, as this can cause strain to the neck.