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Basic abdominal muscle exercises
Last reviewed: 08.07.2025
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Most men try to build abs with crunches and leg lifts, simple moves that strengthen the abdominal muscles. But to avoid injury and to put special emphasis on the abdominal muscles, you also need to strengthen the rest of the muscles that surround the abdominals and lower back. That's what these unconventional exercises are designed to do.
High Block Pulldown
With its diagonal movements, this exercise will give you great conditioning. Strengthening your core muscles improves coordination when the opposite shoulder and hip work together – so this exercise helps protect your lower back in any exercise that requires twisting your torso.
How to do it:
- Attach the cable to a high pulley and hold it with an overhand grip, hands wide apart. Turn your right side to the pulley. Drop to your left knee, right leg bent at 90 degrees.
- Pull the cable down diagonally across the body. Do not rotate the body while performing this movement.
- Raise your right arm forward as if you were pushing the cable away from your torso. Then return your arm to the starting position. Perform 8-10 reps. Turn your left side to the block. Perform 3 sets on each side.
Kneeling Arm Press
This exercise will teach your body to resist rotational force, and resistance is one of the main functions of your core. This exercise is ideal for people who play sports that require constant rotational movements, such as golf, tennis, and baseball.
How to perform the exercise:
- Attach the cable at hip level to a crossover machine and sit on your knee on the right side of the cable.
- Grab the D-handle with both hands, arms pressed to the chest. Straighten your arms, fix in this position for 15 seconds, then press your arms to the chest again. Perform this exercise 2-3 times, then turn to the block with your left side. Repeat 2-3 more times.
Bent over jumps with resistance band
By stretching your leg muscles, you stabilize your spine and strengthen your thigh muscles.
How to perform the exercise:
- Attach the resistance band to the top of a power rack or pull-up bar, making sure the loop is underneath. Get into a push-up starting position (keep your torso straight from your shoulders to your feet) and place your feet in the loop of the resistance band so they are off the floor.
- Bend at the waist and tuck your knees underneath you. Your hips should be underneath and your back should be straight. Return to the starting position; do 3 sets of 8-10 reps.