For Strongest Core Follow this workout or incorporate these movements into your daily routine.
abs! Having strong abdominal muscles is a common goal among both men and women. And yet, abs too often remain elusive. Different trainers prefer different abdominal exercises. Here are 5 scientifically-backed exercises. We’ve found them to be some of the most effective at creating strength and definition.multiple fitness experts and studies:
You can incorporate these moves into your own ab routine or follow the workout outlined below.
Exercises
- Plank
- Dead bug
- Russian twist
- Bird dog
- Leg raises
1. Plank
How to do it: Begin in a push-up position with your forearms on the ground and body in a straight line from head to heels. Engage your core, squeeze your glutes, and hold the position.
Why it’s effective: Planks target your entire core, including the abdominals, obliques, and lower back. They also help with shoulder stability and posture.
2. Dead Bug
- How to do it: Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the ground, then return to the starting position. Repeat on the opposite side.
- Why it’s effective: Dead bugs are excellent for engaging the deep core muscles, improving stability, and teaching proper coordination and control of the abdominal muscles.
3. Russian Twists
Why it’s effective: This exercise targets the obliques and engages the entire core, helping with rotational strength and improving balance.
How to do it: Sit on the floor with your knees bent and feet lifted off the ground, holding a weight (like a medicine ball or dumbbell). Lean back slightly and twist your torso from side to side, tapping the weight on the floor beside you.
4. Bird Dog
- How to do it: Start on your hands and knees. Extend your right arm forward and left leg back, keeping your back flat and your core engaged. Hold briefly and return to the starting position. Repeat with the opposite arm and leg.
- Why it’s effective: The bird dog targets the core while also engaging the lower back, glutes, and shoulders, promoting balance and stability.
5. Leg Raises
- How to do it: Lie flat on your back with legs straight and arms at your sides. Slowly raise your legs toward the ceiling while keeping them straight, then lower them back down without letting them touch the ground.
- Why it’s effective: Leg raises primarily target the lower abdominals and hip flexors, challenging your core to maintain stability as you lift and lower your legs.
