7 Exercises That Will Give You Abs

Wondering how to build stronger abs? Abs that look more defined?

Unfortunately, despite common advice, crunches alone won't do the trick. Building your abdominal muscles takes consistent training, while making them visible also depends on factors like body fat and genetics.

These 7 exercises target different parts of your core, helping you build strength and ab muscle definition over time.

Key Takeaways

• Train your abs two to three times per week, allowing time for recovery.
• Combine exercises that challenge your abs through different movements.
• A balanced diet and sustainable fat loss can help reveal visible abs.
• Strength training, cardio, walking, and adequate sleep support your results.
• Genetics influence how your six-pack looks, even when your core is strong.

See More: 5 Things to Consider When Choosing a Gym

How to Get Abs

Carriejune, founder of Minibeast, says:

"Getting abs isn't about doing hundreds of crunches every day or working out as fast as possible. To get that clear definition, you need to challenge your core and build muscle consistently, which can take longer than people expect. You also need to pay attention to your nutrition. In a nutshell, focus on getting stronger, and give your body time to respond."

Sports scientists suggest that to get abs, you focus on two things: developing your abdominal muscles and, if necessary, reducing body fat so that muscle definition becomes more visible.

Core exercises strengthen the muscles beneath your abdominal fat, but they aren't a reliable way to lose fat in that area.

And remember, you also don't need a visible six-pack to have a strong, healthy core.

Understanding Your Abdominal Muscles

Your core includes several muscles working together to stabilize and move your body.

The main ones include:

• The rectus abdominis muscle runs down the front of your stomach and creates the familiar six-pack appearance.
• The external obliques and internal obliques help rotate and stabilize your torso.
• The transverse abdominis muscles wrap around your midsection, providing deep abdominal support.

Although people often discuss upper and lower abs separately, the rectus abdominis is one continuous muscle. 

Different movements can emphasize different regions, but they don't isolate completely separate muscles.

Training these core muscles improves stability, balance, and control during daily activities and compound exercises.

7 Best Ab Exercises for a Stronger Core

These seven ab exercises include body weight movements and resistance training options. 

Before you start, remember to choose a manageable difficulty, move slowly through each exercise, and prioritize technique.

1. Reverse Crunch Lifts

Reverse crunches challenge the rectus abdominis, particularly when you focus on curling your pelvis upward instead of swinging your legs.

How to do them:

1. Lie flat on the floor with your knees bent and arms beside you.
2. Bring your knees toward your chest.
3. Curl your hips slightly off the floor using your abdominal muscles.
4. Slowly lower your hips without letting momentum take over.

Aim for 2 to 3 sets of 10 to 15 repetitions.

2. Kneeling Cable Crunches

Weighted crunches make it easier to increase resistance as your ab muscles become stronger, supporting muscle growth.

How to do them:

1. Kneel beneath a cable machine with a rope attachment.
2. Hold the rope near your head and brace your stomach.
3. Curl your rib cage toward your pelvis without pulling with your arms.
4. Return slowly to the starting position.

Try 2 to 3 sets of 10 to 12 repetitions with a manageable weight. Don’t go for the heaviest right off the bat!

3. Hanging Leg Raises

Hanging leg raises challenge your abdominal muscles, hip flexors, and grip strength.

How to do them:

1. Hang from a pull-up bar with your arms extended.
2. Brace your core and keep your upper body steady.
3. Raise your legs straight in front of you without swinging.
4. Slowly lower your legs to the starting position.

Start with 2 sets of 6 to 10 repetitions. 

If keeping your legs straight is too challenging, bend your knees or try hanging knee tucks.

4. Barbell Rollouts

Rollouts train your abs to resist excessive spinal extension. They're particularly effective for developing core control.

How to do them:

1. Kneel on a mat and hold a securely loaded barbell.
2. Brace your abs and keep your hips controlled.
3. Roll the bar forward while maintaining a stable spine.
4. Pull the bar back without allowing your lower back to sag.

Begin with 2 sets of 6 to 8 controlled repetitions. Keep the movement short until you can maintain good form throughout.

5. Oblique Plank Fly

The oblique plank fly variation challenges your oblique muscles while developing core endurance and stability.

How to do it:

1. Start in a side plank with your supporting forearm beneath your shoulder.
2. Keep your body in a straight line from head to feet.
3. Perform the controlled arm movement shown in the Minibeast demonstration.
4. Maintain steady hips and avoid twisting uncontrollably.

Try 2 sets of 8 to 10 controlled repetitions per side. For an easier option, keep your lower knee on the floor.

6. Butterfly Sit-Ups

Sit-ups train the rectus abdominis alongside the hip flexors. This variation uses a butterfly leg position to make the movement comfortable for some people.

How to do them:

1. Sit with the soles of your feet together and your knees falling outward.
2. Lie back with your shoulder blades resting on the floor.
3. Engage your abs and sit up toward your feet.
4. Slowly lower your upper body with control.

Complete 2 to 3 sets of 10 to 15 repetitions.

Personal trainers recommend avoiding jerking your neck or using excessive momentum.

7. High-to-Low Woodchops

Woodchops develop rotational strength and challenge your obliques, helping your core work with your upper abs and body.

How to do them:

1. Stand sideways to a resistance band anchored above shoulder height.
2. Hold the band with both hands and keep your knees slightly bent.
3. Pull diagonally across your body toward the opposite hip.
4. Return slowly, keeping your torso controlled.

Aim for 2 to 3 sets of 10 to 12 repetitions per side. 

The MiniBeast Resistance Band Set comes with 5 levels of resistance bands (10 to 30 pounds) to help you find the right resistance for your ab workout routine.  

Other Ways to Target Your Core Muscles

Want to switch things up? These moves challenge your core from different angles without repeating your usual ab workouts.

• Mountain climbers
• Russian twists
• Medicine ball slams

Try mountain climbers by starting in a plank with your legs extended. Drive your right knee toward your chest, then alternate with your left knee while keeping your hips steady.

Add Russian twists by sitting with your feet flat, knees bent, and rotating your torso from side to side. Keep your movements controlled.

Grab a medicine ball for overhead slams. Brace your abs, lift the ball overhead, and slam it toward the floor to engage several muscles and burn calories.

These moves add variety to the seven above, but remember, getting abs fast still takes consistency and may not be possible for everyone.

How Often Should You Do Ab Workouts?

For most people, training abs two to three times per week is a practical starting point.

You don't need to complete all seven exercises every session. Choose three or four movements, complete two or three sets each, and gradually increase repetitions or resistance.

Progressive overload is important for building muscle. Research suggests higher weekly resistance-training volume can promote muscle growth, but 16 sets of 10 repetitions isn't a universal minimum.

Allow recovery between challenging sessions. Building strong abs takes consistent effort over several months, not a week of nonstop sit-ups. It’s okay to go slow and at your own pace.

How Does Body Fat Affect Visible Abs?

You can have strong abdominal muscles without having a visible six-pack.

The amount and distribution of body fat covering your stomach influences how much muscle definition you can see.

Some fitness guidance suggests visible abs may appear around 10 to 20% body fat for men and 18 to 28% for women, with particularly defined six-pack abs sometimes appearing toward the lower end of those ranges.

However, these aren't guaranteed thresholds or targets everyone should pursue. A lower body fat percentage isn't automatically healthier, so you do not always need to build muscle in a calorie deficit. 

Genetics also influence your body composition, where you store fat, and the appearance of your rectus abdominis. The connective tissue dividing the muscle, including the linea alba, contributes to its shape.

The uncomfortable truth is that not everyone can build visible abs. Some cannot achieve a six-pack due to genetics.

That's why two people with similar fitness levels may have very different-looking bodies. It’s totally normal. 

Bonus: Do Squats Actually Make Your Butt Bigger?

Can a Balanced Diet Help You Get Abs?

If reducing body fat is appropriate for your goals, nutrition plays a major role.

Fat loss generally requires a sustained calorie deficit, meaning you consume less energy than your body uses. But aggressive dieting can interfere with recovery and muscle maintenance.

Make nutritional choices and select whole foods over processed alternatives.

Focus on a healthy diet built around:

• Lean meats, fish, eggs, beans, and other protein sources
• Vegetables, fruit, and whole grains
• Healthy fats and adequate hydration
• Reasonable portions of foods you enjoy

Protein supports muscle tissue and can promote fullness, making a balanced diet easier to maintain. Minibeast’s IsoDelight isolate protein powder is formulated to help you meet your protein goals without scrimping on taste.

Reducing excess added sugars and refined carbohydrates may help lower overall calorie intake, but you don't need to eliminate them entirely.

Some dietary interventions have reported meaningful fat reductions over 16 weeks, although results vary considerably. Sustainable habits matter more than chasing a particular percentage.

Is Cardio or Strength Training Better for Fat Loss?

Combining cardiovascular exercise with resistance training is a useful approach when your goal is reducing body fat while maintaining muscle.

Strength training supports muscle development, while cardio workouts help burn calories and improve cardiovascular fitness.

High-intensity interval training (HIIT) can also be effective.

A 2019 research review reported 28.5% greater reductions in total absolute fat mass with interval training compared with moderate continuous exercise. That doesn't mean everyone will lose 28.5% more fat, or that HIIT is always superior.

Walking and other daily activities also contribute to energy expenditure and overall fitness.

Personal trainers advise you to choose an exercise routine you can maintain rather than relying exclusively on intense sessions!

The Added Benefits of Sleep, Hydration, and Recovery

Your muscles need time to adapt after challenging workouts. That means time without being pushed to the max!

Aim for seven to nine hours of quality sleep each night. Adequate sleep supports recovery, energy regulation, and normal hormonal function — and will leave you feeling better when it’s time to hit the gym.

Stay hydrated throughout the day, too. Water supports digestion, temperature regulation, and exercise performance. Dehydration can contribute to fatigue and may increase the likelihood of exercise-related discomfort.

Rest days aren't wasted time. They’re just as important as the ab days, as they're part of building muscle and staying consistent.

Conclusion

Learning how to get abs involves choosing the right exercises, and these seven movements can help you build a strong core.

However, remember that visible muscle definition also depends on body fat, genetics, nutrition, and recovery. If you want better ab definition, start with manageable workouts and focus on progress you can sustain 

Frequently Asked Questions

Can You Get Abs in 30 Days?

You can improve core strength in 30 days, but noticeable muscle growth and visible abs usually take longer. Your starting fitness level, body composition, and consistency will all affect the timeline to well-defined abs.

Do You Need to Lose Weight to Get Abs?

Not necessarily. If you already have relatively low body fat, building muscle may improve definition without fat loss. Losing weight isn't appropriate or necessary for everyone.

Are Planks Better Than Sit-Ups for Abs?

Both have benefits for your muscles. Planks develop core endurance and stability, while sit-ups train trunk flexion and involve the hip flexors. Including different movements, such as the seven above, helps build a well-rounded core.

Keep Reading: What to Eat Before a Workout (And What to Avoid)

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