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6 best exercises for strengthening abdominal muscles
Last reviewed: 08.07.2025
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Twisting with weights on straight arms
This exercise is designed to strengthen the upper abdominal muscles. Lie on your back with your knees bent and your heels on the floor. Hold light dumbbells in your hands and extend your arms straight behind your head. Now do crunches without bending your arms. Do not push yourself with your arms alone. Do 12-15 reps.
Seated Abdominal Crunches
Sit on the edge of the bench. Grab the edge and lean back slightly, straighten your legs, feet 10-15 cm from the floor. Bend your legs and slowly lift your knees to your chest. At the same time, lean your body forward so that your thighs are pressed to your chest. Return to the starting position. Perform a set of 12 repetitions.
Corkscrew exercise
This exercise targets both the lower and oblique abdominal muscles. Lie on your back with your legs straight up and down. Your knees should be slightly bent. Your arms should be at your sides with your palms facing down. Use your lower abs to lift your hips off the floor and bend your legs toward your chest, lifting your feet straight up. At the same time, rotate your hips to the right. Hold this position, then return to the starting position. Repeat the movement, rotating to the left. Do 10 reps on each side.
Single-sided weighted crunches
This exercise targets both the upper and oblique abdominal muscles. Lie on your back with your legs bent and your feet flat on the floor. Hold a dumbbell in both hands and press it to your right shoulder. Lift your torso up and twist it to the left. Lower yourself onto your back, then repeat the exercise on the other side, pressing the dumbbell to your left shoulder. Do 3 sets of 8 reps on each side.
Kneeling crunches with lat pulldown
Kneel down facing the pulley and grab the ends of the rope attached to the high pulley. Place your hands on the sides of your face. Bend your torso forward. Return to the starting position, then repeat the movement, this time bending over your left knee. Return to the starting position, then bend over your right knee. That’s one rep. Do 3 sets of 8 reps.
Combination of crunches and side bends
This exercise targets both the upper and oblique abdominal muscles. Lie on your back with your knees bent, feet on the floor, and hands behind your head. Lift your shoulder blades off the floor and bend forward. Then twist your torso to the left, bringing your left armpit toward your left thigh. Straighten up, then twist to the right. Lower yourself back to the starting position and repeat the movement. Do 3 sets of 8 reps on each side.
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