8 Best Ab Workouts & Exercises for Men & Women

Many people struggle with getting rid of unwanted belly fat and revealing the coveted six-pack abs underneath. While there isn’t a “tried and true, works for everyone” way to get abs fast, there are ways to shed the fat.

How long does it take to get abs? It all depends on where you’re starting from and what your diet consists of. As we learned in How to Lose Belly Fat Fast, there are five rules you can follow to help you get results:

• Eat small meals frequently
• Eat a clean diet
• Increase muscle to help burn fat
• Stop trying to spot reduce
• Consider intermittent fasting (here are more tips to make it work for you)

Along with eating better and smarter, exercising with the best ab workouts will help you get enviable abs. Not only will you look better, but improving your core strength can help you

• Run faster
• Be more flexible
• Lift and squat heavier
• Reduce or eliminate back pain

You can do these ab exercises and workouts at home or the gym and they will work for ladies and men. To complete the entire circuit, all you need is a Swiss ball and a dumbbell, plus some floor space.

1. Hardstyle Plank

The traditional plank is a great exercise not only for the abs, but as a full-body workout. If you’re a beginner, start with the plank first before you move onto this more challenging ab exercise. To perfect your form, here is a step-by-step guide.

The hardstyle plank is also known as the RKC plank, or Russian Kettlebell Challenge Plank. It helps build core stability by putting your entire body under tension. 

How to do it:

• Begin in a standard plank position, with your feet hip-width apart. Activate your core, press your shoulder blades down and in.
• Maintain a 45-degree angle with your elbows on the floor and move your forearms in so you can clasp your hands together.
• Continue to feel the tension throughout your entire body, down your posterior chain, into your legs, throughout the upper back and arms.
• Keep your knees straight and tilt your pelvis slightly up and back so your butt is up in the air. Maintain a neutral spine and straight legs.

Hold in place for 5 – 10 seconds for 4 – 6 sets. Take 30 – 45 second rest periods between sets as needed. Max out at 10 seconds per hold, but feel free to increase up to 10 sets once you’ve mastered this pose.

Learn more about the hardstyle plank with a video showing how to do it.

2. Dumbbell Side Bend

This is one of the best ab workouts for men who want to get defined internal and external obliques. This is also one of the best flat tummy exercises for great female abs to help define the waist.

For this exercise, you’ll want to use a medium-weight dumbbell. Too light and you won’t feel the burn, and too heavy means you’ll take the focus on keeping the abs tight.

How to do it:

• Decide which side to start on and hold the dumbbell in that hand with your palm facing inward. Stand with your feet hip-width apart and keep your back straight throughout the movement.
• Activate your core and bend at the waist, allowing the dumbbell to move towards the ground.
• Go as far as you can on that side, hold for a second before you move back up to the starting position. Don’t forget to breathe normally while you’re completing each rep.

Complete 10 – 12 reps on each side for three sets per side. Rest up to 45-seconds as needed between sets.

3. Bird Dog

Let’s work more on stability and control with this bodyweight exercise. You’ll engage the glutes, erector spinae, and the rectus abdominis or the upper ab muscles with this workout.

Complete one side at a time or alternate between sides to finish each set. It is usually easier to complete one side then move to the next. Feel the muscles engage and create tension on the exhale of each breath. 

How to do it:

• Start out on all fours, with your wrists under your shoulders and knees under your hips.
• Activate your core while lifting your arm and the opposite leg. Kick back with a flexed foot until your leg is straight.
• Keep your palm facing inward and extend your arm straight out. Keep your arm on the floor from locking, maintain a slight bend so the tricep will help hold you up.
• Hold the pose for a second before you move backward. To really work the ab muscles, bring your arm and leg back until your knee and elbow touch. Repeat to complete the set.

Complete 8 -10 reps per side and do three sets. Take up to 30-seconds to rest if needed between sets. 

To get a visual on completing this ab exercise, check out this video.

4. Dead Bug

This is one of the best ab workouts and favored by runners, as it helps build powerful trunk muscles. The movements involved can build left-right coordination and even improve cognitive function.

The erector spinae, along with the obliques, rectus abdominis, and transverse abdominis all come into play during this exercise. You don’t need equipment for this one, making it one of the best at-home or gym ab workouts.

How to do it:

• Lay flat on your back on the floor or use a yoga mat.
• Lift your arms straight up in the air and bend your knees so they align with your hips. Your calf should be at a 90-degree angle with your thigh.
• Lower one arm down to the floor so it’s above your head while you’re lowering the opposite leg down to the floor.
• Pause at the bottom for a moment and then bring your arm and leg back to the starting position.
• Switch sides and repeat. Be sure to keep your lower back in contact with the floor throughout the movement. Don’t forget to breathe!

Complete 12 – 15 reps per side and three sets total. Rest up to 30-seconds between sets if needed before moving on.

5. Leg Raise/Leg Lift

This is one of the best ab workouts that targets the lower abs and the external and internal obliques. You’ll also strengthen the hip flexors with this move. 

This is another bodyweight exercise that has you lying on the floor. This move looks easy, but once you’ve done a few reps, you’ll feel the burn in your core.

How to do it:

• Lay flat on the floor or a mat.
• Draw your stomach in towards your spine and keep your core engaged. Your shoulders and head will remain down on the floor throughout the exercise.
• Keep your legs straight and your feet together. Lift your legs up in a smooth motion until your body forms an L-shape and then lower back down to the floor.
• If there is any lower back pain during this move, you can put your hands under your sacrum to provide lift.

Advanced: If this move isn’t challenging enough for you, then try this at the top. Before you move your legs back down, lift your hips up towards the ceiling and then bring them back down. Then lower your legs back to the floor and repeat.

Complete three sets and do 10 – 12 reps for each set. Once you’ve mastered this, you can increase to 15 reps per set. Take up 50 45-seconds between sets to rest as needed.

6. Flutter Kicks/Scissor Kicks

Flutter kicks will work the hip flexors as well as the rectus abdominis and both sets of obliques. Done right, you will feel the burn quickly and we’ve also included some variations to increase the challenge.

This one is also a bodyweight ab workout done on the floor, perfect for any woman and men as well. If you have back problems, especially with the lower back, this one might not be the best to try.

How to do it:

• Lay flat on the floor with your legs extended and your arms at your sides. You can also place your hands under your sacrum to support your low back if needed.
• Lift your legs about six inches off the floor, and squeeze your abs while doing the kicks.
• Move your legs up and down, one at a time, in a scissor motion.
• You can also move your legs in and out while moving them up and down, so one is on top of the other.

Variations: While doing the kicks, move your legs up and down, being careful not to touch the floor. You can also prop yourself up on your elbows while performing the kicks.

Complete 12 – 15 reps or for 30 seconds and finish three sets. Take up to 30-seconds to rest between sets if needed.

7. Swiss Ball V-Up and Pass

This is one of the best ab workouts for men because it gives a one-two punch to the core. The entire movement requires you to both stabilize and flex your core to complete the motion. You’ll also strengthen your hip and back muscles when completing this exercise.

How to do it:

• Lay flat on your back with the swiss ball between your ankles and your arms extended over your head.
• Simultaneously move your legs and arms towards your middle with your core engaged.
• Pass the ball from your ankles to your hands and then move back to the starting position. Repeat the movement, this time passing the ball back to your ankles.

Complete three sets and do 10 – 12 reps per set. Take 45 to 60 seconds to rest between sets as needed.

8. Swiss Ball Rollout

This one is more of a challenge and will test your stability while doing it. Your entire core will be engaged when doing this maneuver.

Take it slow until you get the hang of the movement; too fast and you could end up face first on the floor!

How to do it:

• Begin with your forearms on the ball at a 90-degree angle with your legs extended behind you.
• Engage your core and start to roll the ball forward in a controlled motion until your arms are straight.
• When you begin to feel your abs losing tension, roll the ball back to the starting position.

Complete 8 – 10 reps for three sets, working up to 12 reps. Take 45 to 60 seconds to rest in between sets when needed.

Final Thoughts

You can get a very effective ab workout with minimal equipment. When done correctly, you will get one of the best ab workouts, and you can probably do right at home.

Exercise is only part of the equation when working to build six-pack abs. Eating healthy will help remove any unwanted fat and give you the energy needed to complete this workout.

Of course, you don’t want your belly fat to hide your progress. Consider combining these exercises with Vintage Burn™ – our very own fat-burning supplement that helps you preserve muscle gains and lose weight faster.

What have been some of the most effective ab workouts you’ve tried? How has your experience been with building up your abs? Let us know in the comments below!