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Best Exercise For Making Abs
Mar
You have probably asked yourself, “What is the best exercise for making abs?”
You are not alone. There is a lot of confusion, random advice, and flat out myths about abs. Some people say you just need crunches. Others say abs are made only in the kitchen. The truth sits in the middle.
Visible abs come from two things working together: lowering body fat and training your core the right way. If one side is missing, your results stall.
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Diet & Weight Loss
Diet & Weight Loss
In this guide, you will learn the best exercise for making abs, why it works, and how to build a simple routine around it. You will also get easy tips for food, cardio, and habits, so your effort actually shows on your stomach.
Let’s break it down in a way that is simple, clear, and doable.
What Really Makes Abs Show (Before You Pick Any Exercise)
You can have strong abs that never show if a layer of fat covers them. That is the part most people miss. They keep hunting for a magic move instead of looking at the full picture.
Think of your abs like a cool design carved into a piece of wood. The design is there, but if you cover it with a thick coat of paint, you cannot see the details. The paint is body fat. The carving is your core muscle.
To see more of that carving, you need three basic steps working together:
- Calorie control so your body slowly uses stored fat.
- Regular movement like walking, lifting weights, and cardio.
- Targeted ab training so the muscles under the fat are strong and shaped.
You do not need a perfect diet or a crazy workout plan. You need steady, repeatable habits. For healthy fat loss, most people aim for a small calorie deficit. That means you eat a bit less than you burn, not a lot less.
If you want a deeper look at how plank style ab work fits into a routine, the article on how to do the perfect plank exercise gives a helpful breakdown of form and muscle tension.
When you understand this big picture, the search for the best exercise for making abs becomes easier. The exercise is important, but it only shines when paired with smart daily choices.
Abs are a muscle group, not a magic body part
Your abs are not a special button on your body. They are a group of muscles in your midsection.
The main ones are:
- Rectus abdominis (the “six pack” on the front)
- Obliques (on the sides of your waist)
- Deep core muscles like the transverse abdominis and muscles around the spine
These muscles respond to training like your chest, legs, or arms. They need resistance, good form, and time to grow.
If you only do quick, sloppy crunches, you do not give them much to adapt to. The best exercise for making abs will hit your whole core, not just the front six pack. That way your midsection looks firm from every angle and supports your spine in daily life.
Why low body fat matters for visible six pack abs
Everyone has ab muscles. The problem is the “blanket” of fat that covers them.
If the blanket is thick, you will not see lines, even if your core is strong. As body fat drops, that blanket gets thinner, and the shape underneath comes through.
You do not need a super shredded fitness model look. In fact, very low body fat is not healthy or realistic for most people long term. The goal is a leaner, steady level that lets some ab lines show while you still feel good and have energy.
Small daily habits help with this:
- Drinking enough water
- Eating more lean protein like chicken, eggs, Greek yogurt, beans
- Walking more during the day
- Limiting sugary drinks and constant snacking
These habits support fat loss so the best exercise for making abs actually pays off.
Spot reduction is a myth, but smart training still counts
A common myth says you can burn belly fat by doing lots of ab exercises. That is called spot reduction, and it does not work.
When you lose fat, your body pulls it from many areas, not just the spot you are training. Crunches do not melt belly fat, just like triceps dips do not melt arm fat in one place.
That does not mean ab training is pointless. Strong abs change the shape of your midsection. As you lean out, that shape shows up more.
So you cannot pick where fat leaves first, but you can choose how the muscle underneath looks. That is why picking the best exercise for making abs still matters a lot.
The Best Exercise For Making Abs: Why The Plank Variation Wins
If you had to pick one core exercise for most people, a hard plank variation would be it.
The plank trains your whole core while keeping your spine in a neutral, safe position. You support your body with your elbows or hands, hold a straight line, and brace your muscles like a solid board.
Coaches at groups like ACE Fitness explain that planks use neutral spine loading, which helps protect people with cranky backs compared to sit ups that bend the spine a lot. You can read more in this reality check on planks and core training.
Let’s look at why a hard plank is the best exercise for making abs for most people, and how to do it right.
Why a hard plank is the best exercise for making abs for most people
The plank hits many muscles at once:
- Front abs
- Deep core muscles
- Obliques
- Glutes
- Shoulders and upper back
It teaches your body to brace, which is how your core should work in real life and sports. When you pick up a box or sprint, your core does not crunch over and over. It stiffens to protect your spine.
Crunches mostly work the front abs, and if your form is off, they can bother your neck or lower back. For many beginners or people with back issues, planks are a safer choice.
The best exercise for making abs should:
- Work many parts of the core
- Be safe for most people
- Be easy to progress over time
A solid plank checks all three.
How to do a perfect plank step by step (without hurting your back)
Try this forearm plank:
- Get on the floor on your knees and elbows.
- Place your elbows under your shoulders, forearms flat.
- Step your feet back until your body forms a straight line from head to heels.
- Squeeze your glutes and tighten your thighs.
- Pull your elbows toward your toes without moving them, to create full body tension.
- Keep your head in line with your spine, eyes on the floor.
- Breathe in through your nose and out through your mouth. Do not hold your breath.
Helpful tips:
- Think “rib cage down, belly tight.”
- Imagine someone could set a glass of water on your back.
Common mistakes to avoid:
- Hips sagging toward the floor. This can strain your lower back.
- Hips too high, which turns it into more of a shoulder hold.
- Holding your breath, which makes you tense and tired fast.
Start with sets of 15 to 20 seconds. Focus on tension, not time.
For more plank variations and ideas, check out these plank exercises for a stronger core.
Beginner, intermediate, and advanced plank versions to grow your abs
You do not need to chase 5 minute planks. Progress by making the plank harder, not just longer.
Beginner level
- Wall plank: Hands on a wall, body straight, lean in.
- Knee forearm plank: Same as a normal plank, but knees on the ground.
Goal: 3 sets of 20 to 30 seconds with tight form.
Intermediate level
- Standard forearm plank: Full version on toes and elbows.
- Side plank: On one forearm, feet stacked or one in front of the other.
Goal: 3 sets of 20 to 30 seconds per position.
Advanced level
- RKC plank (hard style): Shorter hold, but squeeze your glutes, abs, and legs as hard as you can.
- Plank with shoulder taps: From a push up plank, tap each shoulder while keeping hips steady.
- Plank with leg lift: Lift one leg a few inches, hold, then switch.
Goal: 3 sets of 10 to 20 seconds or 8 to 10 controlled reps, depending on the move.
Move up a level when your current version feels solid, not shaky.
Build A Simple Ab Workout Around The Best Exercise For Making Abs
Now you know how strong a plank can be. The next step is to place it inside a short routine that hits your whole core and fits your week.
You do not need equipment. You do not need an hour. Short, focused work beats endless random crunches.
A 10 minute ab routine you can do at home with no equipment
Here is a simple circuit that keeps the plank at the center:
- Plank (beginner, standard, or advanced)
- Dead bug or lying leg raise
- Side plank (right)
- Side plank (left)
- Bird dog
How to run it:
- Work for 30 seconds, rest for 30 seconds, then move to the next exercise.
- After all 5 moves, rest 1 minute.
- Repeat the circuit 2 or 3 times.
This routine trains:
- Front abs
- Deep core
- Side abs
- Muscles that control your spine
For more plank based ab ideas, you can explore these plank exercises for tight, flat abs.
How often to train abs for results without overtraining
You do not have to hammer your abs every day. In fact, that can slow progress.
A simple plan:
- Train abs 2 to 4 times per week.
- Each session lasts about 10 to 15 minutes.
- Keep a day between hard ab days when possible.
Muscles grow and get stronger during rest, not during the workout itself. Your core is no different.
You will get better results if you:
- Pair ab sessions with full body strength training 2 to 3 times a week.
- Add some cardio like brisk walking, cycling, or light jogging most days.
This mix burns calories, builds muscle, and helps the best exercise for making abs work much better.
Small daily habits that make your ab work actually show
Your training can be perfect, but if your habits fight it, progress will feel slow.
Helpful daily habits:
- Stay in a small calorie deficit if fat loss is your goal.
- Eat lean protein at most meals, like chicken, fish, tofu, or beans.
- Drink water through the day, not just at night.
- Walk more, for example 7,000 to 10,000 steps per day.
- Sleep 7 to 9 hours most nights.
- Limit sugary drinks, alcohol, and heavy late night snacks.
These small steps support fat loss and recovery. They make your plank work and other ab exercises show up faster in the mirror.
Conclusion
There is no magic move, but for most people a strong plank variation is the best exercise for making abs. It trains your whole core, protects your spine, and carries over to real life strength.
Visible abs come from two sides working together, not one. You need smart core training plus a lower, healthy body fat level. Short, regular ab routines and steady daily habits beat long, random workouts and crash diets.
Try the 10 minute routine from this article for the next two weeks. Stay consistent, tighten up your food choices, and pay attention to how your body feels. Your core will get stronger first, then the mirror will start to show it.
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FAQ: Finding the Best Exercises For Strong, Visible Abs
What’s the single best exercise for building abs?
There’s no single best move for abs.
Your core works in several ways, so you need a mix of exercises.
A solid basic choice is the standard plank. It trains your deep core, is safe for most people, and improves stability. Add moves like crunches, hanging leg raises, and ab rollouts to hit your abs from different angles.
Are crunches really the best exercise for abs?
Crunches work the rectus abdominis, the muscle that forms the six pack. They help build size and strength there.
On their own, they are not enough. Crunches do not train your deep core very well and can stress your neck or lower back if your form is poor. Use crunches as one tool, along with planks, leg raises, and rotation work.
Are planks better than sit-ups for abs?
Planks usually beat sit-ups for most people.
Planks train your entire core, including deep stabilizer muscles. Sit-ups involve more hip flexors, which can pull on your lower back. For many people, planks feel better on the spine and build more usable core strength.
What’s the best exercise if I’m a beginner?
Start with a basic forearm plank and dead bug.
Planks teach your body to brace. Dead bugs help you control your spine while your arms and legs move. Both are low impact, safe for most healthy people, and easy to adjust by changing time or reps.
What’s the best exercise to get a six pack fast?
There is no exercise that gives a six pack by itself. Visible abs come from two things: muscle size and low enough body fat.
Use targeted moves like hanging leg raises, cable crunches, and ab wheel rollouts to build the muscle. Then create a calorie deficit with diet and overall training to lose fat.
Do I have to do hanging leg raises for great abs?
No, you do not have to do them, although they are very effective.
Hanging leg raises hit the lower part of your rectus abdominis and your hip flexors. If you cannot do them yet, use lying leg raises, reverse crunches, or captain’s chair leg raises. Progress over time if your shoulders and grip allow it.
What’s the best exercise for lower abs?
Your lower abs are part of the same muscle as your upper abs. You cannot fully isolate them, but you can put more stress on the lower region.
Exercises that move your legs toward your torso, like reverse crunches, lying leg raises, and hanging knee raises, tend to target that area more.
Are ab rollouts really that effective?
Yes, ab rollouts are one of the hardest and most effective core moves.
They train the rectus abdominis, deep core, lats, and shoulders. Start from your knees with a stability ball or ab wheel. If your lower back hurts, you are rolling too far or losing your brace. Shorten the range and build up slowly.
How often should I train my abs?
Most people do well with 2 to 4 ab sessions per week.
You already use your core in squats, deadlifts, rows, and many daily moves. Direct ab work on top of that will tire your muscles. Leave at least 1 day of rest between hard core sessions.
How many sets and reps are best for ab exercises?
For strength and muscle growth, aim for 2 to 4 sets of 8 to 15 reps for most ab moves.
For planks and static holds, start with 15 to 30 seconds and build toward 45 to 60 seconds. Quality matters more than high reps. Stop the set if your form slips.
Do heavy compound lifts count as ab training?
Yes, they do.
Squats, deadlifts, overhead presses, and carries force your core to brace under load. They build strong abs and deep core muscles. That said, direct ab work still helps fill gaps and polish your look.
Can I get abs without doing any direct ab exercises?
If you have low body fat and do lots of heavy compound lifts, your abs might show without much direct ab work.
However, targeted exercises help improve shape, density, and strength. They also address weak spots, such as anti rotation strength or lower core control.
What’s better for abs, machines or bodyweight exercises?
Both work, but bodyweight exercises are often enough for most people.
Bodyweight moves like planks, leg raises, and rollouts train your whole core, use many muscles, and carry over well to daily tasks and sports. Machines can help you add load in a controlled way once you have good form.
Do I need weights to build strong abs?
No, you can build strong and visible abs with just your body weight.
You can progress by slowing the tempo, using harder variations, or increasing range of motion. If bodyweight moves feel too easy, add load with plates, cables, or dumbbells.
What’s the best exercise for obliques?
Side planks and cable wood chops are top choices.
Side planks train your obliques as stabilizers and support spine health. Wood chops, landmine rotations, and suitcase carries train your obliques while you resist or control rotation.
Will doing more sit-ups every day give me abs?
More sit-ups alone will not give you abs.
Your abs will get stronger and might grow, but if a layer of fat covers them, they will not show. Diet, overall training, sleep, and stress all affect your body fat level.
Are bicycle crunches effective for abs?
Yes, bicycle crunches hit your rectus abdominis and obliques at the same time.
They scored high for muscle activation in EMG studies. Move slow and controlled, keep your lower back pressed into the floor, and avoid yanking on your neck.
Is it safe to train abs every day?
Light ab work every day can be fine, such as a short plank routine.
Hard ab sessions every day often backfire. Your core muscles need rest, just like any other muscle group. For heavy or high volume work, stick to 2 to 4 days per week.
What’s the best ab exercise if I have lower back pain?
For many people with mild back issues, modified planks, dead bugs, and bird dogs feel better than sit-ups or full crunches.
Keep your spine in a neutral position, brace your core, and move your arms and legs slowly. If pain persists, stop and talk with a health professional or physical therapist before you continue.
Can I “spot reduce” belly fat with ab exercises?
No, spot reduction does not work.
Ab exercises burn some calories and build muscle under the fat, but they do not choose where your body loses fat. Fat loss comes from a calorie deficit across your whole day. As you lose fat overall, your stomach area eventually leans out.
At what body fat percentage will my abs show?
For most men, abs start to show around 10 to 15 percent body fat.
For most women, abs start to show around 18 to 22 percent.
Genetics, muscle size, and fat distribution matter. Some people see abs sooner, others need to get leaner.
How long will it take to see results from ab exercises?
If you are new to training, you might feel stronger in a couple of weeks.
Visible changes usually take several weeks to a few months, depending on your starting point, diet, and how consistent you are with both training and nutrition.
Should I train abs before or after my main workout?
Most people do best when they train abs near the end of their workout.
A tired core makes heavy lifts less stable and can raise your injury risk. If core strength is your top goal, you can put ab work early on lighter training days.
Can I get good abs at home with no equipment?
Yes. You can build impressive abs with moves like planks, side planks, dead bugs, bicycle crunches, lying leg raises, and reverse crunches.
Use slow, strict form, short rest times, and harder variations over time. Add in cardio and smart eating to reduce fat and reveal the muscle you build.