Ab exercises
The abs are the rectus abdominis (loosely split into upper and lower) and the obliques on the sides. The rectus flexes the spine, the obliques twist and bend the torso, and together they keep it rigid under load — which is why they are called the core. Most ab exercises need no equipment, so they work at home too. Below are all the ab exercises, sorted by muscle, with technique and a load map.
How to train it
Combine three kinds of movement: spinal flexion (Crunches, Cable crunch), lifting the pelvis and legs for the lower abs (Reverse crunch, Hanging leg raise), and holds or twists for the obliques (Side plank, Russian twist, Bicycle crunch). Move slowly and curl through your spine instead of pulling on your head. 6–10 sets a week is usually enough: the abs also work hard in squats, rows and standing presses. Visible abs come from low body fat, not from the number of crunches.
Exercises by muscle
All core exercises 11 exercises
Weekly sets for this group in ready-made programs
A set counts once for the group even when several of its muscles work, and as half a set where the group only assists. The training log counts the same way.
Other muscle groups
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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