6 Abdominal Exercises: A Guide to a Flat Abdomen

Did you know that ab exercises don’t just help you get a “six pack” or a toned, flat stomach? A strong core is essential for good posture, stability, physical performance and overall health.

In this article I’m going to show you several exercises that you can include in your training program.

In my experience as a Personal Trainer I can affirm that incorporating abdominal exercises into your workout routine will allow you to achieve a more complete and balanced physical state, with benefits that extend beyond the mid-body area.

6 Exercises for the abdomen

Want to strengthen your core area and don’t know what to do? Then these abdominal exercises will help you take your first steps. You don’t need special equipment and you can do them in the comfort of your own home.

1. Leg lifts

The leg raise is one of the most effective abdominal exercises, you will be able to work the lower abs. It is adaptable to train both at home and outdoors. I give you some recommendations to perform it:

Place a mat on the floor
Lie on your back, put your feet together and bend your knees slightly.
Raise your legs together towards the ceiling, controlling the movement.
Lower your legs slowly without touching the floor and repeat the exercise.
Variations: You can perform the leg raise with your legs bent at 90 degrees or with one leg at a time.

2. Isometric plank

The isometric plank is a fundamental exercise to strengthen the central area of the body that includes abdominal, oblique and lumbar muscles. It is a simple exercise to perform, but very effective, as it works several muscle groups at the same time. To perform it you can follow these instructions:

Lie face down on a mat.
Rest your forearms on the floor, with your elbows under your shoulders.
Lift your body in a straight line, keeping your legs straight and your feet flat on the floor.
Contract your abdomen and buttocks, keeping your back straight.
Hold the position for 30 seconds or as long as you can.
Breathe deeply throughout the exercise.

3. Bicycle Kicks

Bicycle kicks are classic exercises to effectively sculpt your abdomen and strengthen your core. It consists of lying on your back with your legs extended and feet slightly off the ground

Place your arms behind your head or cross them over your chest.
Bend your knees to 90 degrees
Form a right angle with your hips
Initiate the movement by bringing one knee to your chest while turning your torso to the opposite side.
Try to touch the elbow with the knee
Extend the bent leg and repeat the movement with the other leg.

Extend the bent leg and repeat the movement with the other leg, alternating sides. Remember to keep your abdomen contracted throughout the exercise and breathe regularly.

4. Russian Twist

The Russian Twist Abs is a dynamic and effective exercise to work the entire abdominal muscles, including the rectus abdominis, obliques and transverse abdominis.

Lie on your back with your legs bent and feet flat on the floor.
Cross your arms over your chest or place your hands behind your head.
Raise your trunk, bringing your hands to the right, to the center and then to the left.

5. Cable Crunch

The Cable Crunch is perfect for strengthening the upper abdomen safely. Unlike traditional crunches, it maintains neutral posture, reducing lower back strain and the risk of injury.

Kneel in front of the pulley machine.
Adjust the height of the cable to your chest.
Grasp the handle with both hands, keeping arms extended.
Contract your abs and slowly lower your torso backwards.

6. V-Up

To finish this series of exercises for the abdomen I recommend the V-Up, a challenging exercise that works several muscle groups simultaneously, such as the abdomen, back, obliques and hip flexors.

Lie on your back.
Extend arms and legs in a V-shape.
Lift torso and legs.
Try to touch your feet, lower slowly.

Importance of performing abdominal exercises

My training as a sports science graduate has given me a deep understanding of the benefits of an abdominal exercise routine, here are a few:

Makes everyday tasks easier: it gives you more strength to perform tasks such as lifting heavy objects or bending over.
Improves breathing: training the abdomen helps you breathe better, oxygenating your body better.
Reduces the risk of falls: a strong core improves your balance, which helps you avoid falls and injuries.
Increases physical performance: it gives you greater power and stability when performing activities such as running, swimming or playing sports.

How to choose the best exercises for the abdomen?

If you are looking to improve your fitness, define your abdomen or strengthen your core, I can help you design a customized training program that fits your needs.

I am a certified Personal Trainer with experience in abdominal strengthening exercises and training.

You already know some exercises for the abdomen, if you want professional help online or in the best gyms remember that you can count on Personal Trainer Online.