28 Exercises for Flat Abs

One of the most common exercise questions is “what exercises will give me a flat stomach”? Here are twenty-eight killer ab exercises. Some require equipment, but some could be done almost anywhere. There are almost enough exercises here to do one every day for a month, but picking two exercises and performing them three times a week as part of a regular routine should be enough to see substantial results in no time! Most of these exercises can be done in three sets of at least twenty repetitions, but you can add or remove sets and reps based on your personal level of fitness.

Bicycle Crunches:
Laying on a mat, perform a crunch and work your legs in and out as if you were pedaling a bicycle. As you approach your bent knee, twist sideways and touch your opposite elbow to that knee. For more effort, clutch a medicine ball and use it as you twist. One rep is the full rotation of both legs. This exercise works both the rectus abdominus and the obliques.

Half Butterfly Crunches:
Laying on a mat, bring your legs up to a casual reclining position (feet on the ground, knees bent about 90 degrees) and put your hands behind your head. Working one side of the body at a time, crunch up and touch your elbow to your opposite knee, exhaling on your upward motion. This exercise targets the obliques.

Figure Eights:
Laying on a mat while holding a medicine ball, begin as if you were doing bicycle crunches. As you bring a knee towards you, pass the medicine ball behind your bent knee, and over your straightened leg. As your leg bends towards you, pass the ball under that knee and over your other leg. The ball will make a figure-8 around your legs. The heavier and larger the ball the more intense the workout. One repetition is a full figure-8. These are good for the obliques and abs.

Around-the-Worlds:
On a mat with a medicine ball, assume a reclining position. Lift both feet together as you crunch up and circle the medicine ball under, around, and over your knees as you crunch. One repetition is one full orbit around your knees. This exercise works the obliques.

Decline Sit-Ups:
Essentially you are performing a normal sit-up, however by doing so on a decline (with your head lower than the rest of your body) you add significantly more work for your abs to perform. Be sure you are performing a full sit-up, where your shoulder blades and back lift up from the bench, and not just a crunch where only your shoulder blades will lift. This exercise works the abs very well.

Decline Oblique Sit-Ups:
On the upward motion of a decline sit-up, twist your torso at the waist and touch your elbow to the opposite knee at the top of the movement. Works the obliques.

Supermans:
Lay back on a decline bench with a medicine ball or weight. Extend your arms above your head, holding the weight as far out as possible and perform a crunch to a sitting position. This works only the abs.

Roman Leg Lifts:
Using a Roman Chair, keep your legs and back straight and lift your legs straight up to waist level without bending your knees. Add weight for more intensity. This exercise works the abs.

Roman Leg Tucks:
Similar to the Roman leg lifts, these are the “traditional” form of the exercise; bring your legs up (bent) and tuck your knees to your chest. Weight can be added for more intensity. This works the abs.

Roman Oblique Tucks:
Same as the above, but twist your legs as you raise them so you’re pulling with your obliques. Works the obliques.

Roman Pendulum:
On a Roman chair, keep your legs straight and use your abs and obliques to move your legs from side to side, as far to the sides as you can comfortably. Make sure the movement is controlled rather than a “swing”. One repetition includes a lift to each side.

Ball Lifts:
Laying on your back, squeeze a large inflatable exercise ball with your feet. Keeping your hands at your sides and your head back, raise your legs as high as you can and lower slowly. This works your abs.

Ball Sit-Ups:
Recline on a large inflatable exercise ball. The small of your back should rest on the ball, your feet should be solidly on the floor. Keep your hands on top of your head and sit up all the way from the recline to the point where your elbows touch your knees. Move your feet closer together or hold a weight for more intensity. This exercise works the abs.

Standing Oblique Twists:
Stand with your legs shoulder-width apart and hold a medicine ball. Twist your trunk from side to side at the waist. One rep includes a twist to both sides.  This exercise works the obliques.

Vertical Crunches:
Laying on a mat, keep your arms at your sides with palms down on the mat. Lift your legs so that they are pointing straight up to the ceiling. Use your abs to lift your pelvis a few inches off the floor and return in a controlled manner. It is important to keep your head back and to resist the temptation to rock or bend your legs during this exercise; just lift your legs (via your abs) a few inches and return. Works the abs.

Bench Tucks:
Laying flat crosswise on a bench, grip the bench lightly and crunch your torso to your knees. Your feet should not touch the ground and you should return to a prone position between reps. Reps are usually done at a fast pace, but attempting to balance while performing slow reps ads intensity. This works the abs.

Bench Oblique Tucks:
Lay crosswise on a bench as in the Bench Tucks, but roll over onto one hip. Keeping the body horizontal, extend your legs and then bring them back in as you crunch your torso. Use one hand flat on the bench to balance yourself. This works the obliques.

Pike Ups:
Lay flat on a mat on your back, with your hands to your sides. Lift your legs upwards together and keep your legs straight as you curl your abs and reach to touch your toes. This exercise works the abs.

Ball-Toss Sit-Ups:
Sit facing a solid wall with your legs stretched in front of you and hold a medicine ball. Throw the medicine ball against the wall and as you catch it on the return, lie back and perform a controlled sit-up. This exercise works the abs.

Assisted Ab Curls:
The are done on a machine, be it a full abdominal curl machine where your legs are stationary or an ab crunch machine where your arms and legs move in tandem. The machine assists in the movement through the crunch or curl, helping to target the abdominal muscles.

Hanging Crunches:
Hanging from a pull-up bar, slowly tuck your knees to your chest, taking care not to rock your pelvis.

Hanging Oblique Crunches:
Hanging from a pull-up bar, keep your knees bent and crunch to one side. Imagine pulling your hip up to meet your shoulder when doing this movement. Hold for a short count of two or three, then release in a smooth, controlled motion.

Knees to Elbows:
Hanging from a pull-up bar, or anything that keeps your feet off the ground, keep your pelvis stable and lift your knees up as high as you can. Lean backwards and attempt to touch your knees to your elbows. Just go as high as you can, knees to elbows is fairly difficult to master. This works the abs.

Hanging L-Tucks:
Hanging from a pull-up bar, keep your legs together and straight as you lift them to ninety-degrees. Hold this “L” shape for a count of two, and lower in a smooth, controlled movement. This works the abs.

Oblique Pulls:
Grab a weight with one hand and hold it at your side. Raise the dumbbell from knee-level to waist level, pulling with your obliques. This exercise works the obliques.

Cable Crunches:
Use a top-mounted cable and pulley system, with a rope handle or wide-grip handle. Face away from the pulley and hold the grips just behind your head. Crunch forward far enough that your elbows touch your knees. This exercise works your abs.

Oblique Cable Crunches:
Essentially the same as normal cable crunches, but twist your body so that your elbow touches the opposite knee. This works the obliques very well.

V-Ups:
Lay on a mat with your arms fully extended above your head and your legs straight and together in front of you. Crunch your entire body together, touching your toes and fingers above you; your body should not bend, but rather fold like a hinge. Each contraction should work your entire rectus abdominus well.