Do 3 sets of 5–8 reps per side, making sure to exhale fully. If reverse crunches are too hard, even when holding on to an immovable object as your counterbalance, try core-engaged dead bugs. Progression: Lower yourself down slower, and use a lighter counterweight Instead, try the reverse crunch, which puts the spine and pelvis in the perfect position to target your entire midsection. Sit-ups primarily target the hip flexors, while crunches are notorious for making slouched-shoulder posture worse. The two most common flexion-based ab exercises - sit-ups and crunches - are actually pretty lousy for training the abs. We’re confident almost anyone can do these, but just in case, we’ve included a regression of each exercise to make it a bit easier. With four movement categories, we’ve hand-picked our favorite exercise from each one. Instead, focus on ab exercises that resist movement to get strong and stay pain-free. Why no rotation? Aren’t some of the best ab exercises rotational in nature? Sure, exercises like Russian twists can create a good “burn” in your abs, but the lumbar spine (lower back) isn’t mean to rotate very much, and frequent rotation from the lower back may lead to pain or injury. Anti-Rotation: preventing the spine from rotating side to side Anti-Lateral Flexion: preventing the spine from bending to the sideĤ. Anti-Extension: preventing the spine from archingģ. Flexion: bending the spine toward the feetĢ. To optimize your ab workouts, make sure to hit your midsection with exercises that target each of the four functions of the core:ġ. A stronger set of abs will enhance your appearance and strength, which makes everyone happy. They either do countless sit-ups and crunches, putting their lower backs at risk of injury, or they ignore core training altogether because they think compound exercises like squats and deadlifts will get the job done.īoth camps need to reconsider their approach and directly target the abs with the right mix of exercises. Most people miss the mark when it comes to training their abdominals.
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