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Oh the abs - the quintessential icon of health and fitness. Everything is built around your core, every move utilizes your core, and everyone dreams of having a fit and trim midsection. But as the saying goes: Abs are built in the kitchen.
Well, they're built in the gym, but DISPLAYED in the kitchen.
It takes a good diet to trim down and show your athletic midsection, but abs are built with discipline and exercise. Training your abs doesn't have to be hard work though.
Here are a few easy and effective ab exercises you can do at home and at the gym.
Ab Anatomy
Believe it or not, the primary function of the abs is not just to look good on the beach, but to stabilize your body against outside forces acting on the spine. We often use the terms "abs" and "core" interchangeably, but they're technically different things.
The Abs are a collection of muscles in the front of the torso. The coveted six-pack (rectus abdominis), the obliques, serratus anterior, and the deep stabilizing muscle of the transverse abdominis.
The Core, though, is the collection of muscles that include all of your abdominal muscles PLUS your back muscles, deep stabilizing muscles, and even lower torso and upper leg muscles.
When most people talk about doing ab work, they often include other core muscles in a generalization. As a fitness instructor and strength and conditioning coach who's been in the game for over 10 years, I get that most people want to SEE their abs, and WORK their core.
So let's do both!
Here are a few "easy" ab exercises that target your abs AND core muscles with minimal equipment. But let me be clear that when I say EASY, I mean simple. They're not easy. I choose these exercises because they use many different muscles with minimal torque or stress on the spine and back.
Easy Ab Exercises
The Dynamic Plank
The dynamic plank requires a ton of stabilization through the obliques, the serratus anterior, and flexion of the rectus abdominis. Not to mention some extra shoulder and leg work with all that movement.
I like to do this plank variation from my elbows to prevent unnecessary pressure on my wrist. I recommend 2-3 sets of 5-8 reps on each side.
Dying Bug
This exercise requires total control of the abs and core muscles. And it's much more difficult than it looks. Make sure to keep your head up off the floor while you alternate opposing arms and legs. I suggest 2-3 sets of 5 reps on each side to get started. Add more reps or go slower to make it harder.
Hollow Body Pullover
A more advanced version of the dying bug, this exercise hits the rectus abdominis (six pack) hard. It also stresses the hard-to-reach lower abs and strengthens the back muscles.
Make sure to keep your head off the floor, and bend your knees if you need assistance. I would start with 2-3 sets of 8-12 reps. Make it more difficult by going slower, or holding a heavier weight.
Body Saws
Another exercise that hits the coveted six-pack muscles without having to crunch or twist the spine. It also hits your serratus anterior which helps keep your shoulders strong and healthy, and maintains good posture. Make sure your back doesn't cave in as you saw backward. Your abs have to do a lot of work. Sets of 8-12 will work. You'll need a foam roller for this one.
Paloff Press
This exercise creates a lot of rotational force on your core muscles, which have to work to stabilize the spine. It hits the obliques pretty hard, and can help reduce chronic back pain.
Start with a wide stance and do 2-3 sets of 10-15 reps on each side.
Rope AR Press
Using a band or rope attachment on a cable machine, this exercise creates a lot of force and rotation on the abs and core muscles. Just like the pallof press above, the goal of this exercise is to resist any excess rotation of your torso. Only your arms move. Keep your head and belly button point straight ahead. I recommend 2-3 sets of 10-12 reps each side.
Get At It!
No need to do thousands of crunches or situps, these exercises will strengthen every ab and core muscle with minimal stress on your spine. Incorporate them into your strength program for maximum efficiency with minimal effort.
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