Looking to carve out those killer abs but tired of the same old routine? These seven intense ab exercises will not only work your core but also challenge muscles you didn’t even know you had. Warning: these aren’t your run-of-the-mill moves. If you’re serious about results, grab your mat, and let’s get started!
We all want that strong, defined core—not just for show but for real functional strength. Here’s the kicker: most people stick to the basics and miss out on game-changing exercises. It’s time to break free from the ordinary and push your abs to their limit. These seven intense ab moves target the entire core, focusing especially on the elusive lower abs. Let’s dive in, starting with a weighted powerhouse.
The information for this article is largely based on a video recently shared by Cori Lefkowith who talked about incredible ab exercises that most people skip (and you shouldn’t).
Cori Lefkowith founded Redefining Strength in 2014 with a mission to empower people through fitness, nutrition, and proper supplementation. She is a former Division I athlete who wants to train smarter, not harder. Cori also has a YouTube channel with nearly 1 million subscribers that you can check out.
Weighted Crunches: Amplify the Basics
Highlights:
- Why add weight to crunches?
- Pullover crunch for next-level challenge.
- Modifications for all fitness levels.
Crunches alone don’t cut it anymore. Adding weight increases resistance, helping you build stronger abs. The pullover crunch variation? A must-try. Holding a weight overhead challenges your abs to resist extension while keeping your lower back safe.
Pro Tip: Use a lighter weight if your lower back takes over. Modify with single-knee tucks if needed—because quality beats quantity every time.
Leg Lowers with a Twist
Highlights:
- Lower abs engagement with spinal flexion.
- Why resisting extension matters.
- Best hand placement for control.
Classic leg lowers get an upgrade with a raise and spinal flexion at the top. Not only do you control the descent, but lifting your pelvis at the end flexes the abs intensely.
Pro Tip: Place your hands overhead or beside you for support. Keep those movements slow to avoid momentum doing the work!
Slider Body Saw: The Stability Test
Highlights:
- Core stability meets anti-extension.
- Tips for proper plank alignment.
- Modifications for beginners.
Think planks are easy? Not this one. Using sliders, extend into an elongated plank without letting your hips sink. The further you slide, the more your abs scream.
Pro Tip: If sliders are too intense, start with plank rocks or do the move on an incline. Build stability before going full throttle.
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Dip Hold Curl-Up: Small Move, Big Burn
Highlights:
- Ab curl with bonus upper-body engagement.
- Why spinal flexion is the star.
- Ground-based modifications.
Dip bars aren’t just for dips. This small, precise move forces your lower abs to hollow out as you tuck and curl. It’s all about rounding the spine—not just bending at the hips.
Pro Tip: No bars? Try a ground variation by pushing off the floor. Foot-assisted versions also reduce resistance while keeping it effective.
Incline Bench Abs: Gravity’s Core Challenge
Highlights:
- How incline adds resistance.
- Serratus engagement alongside abs.
- Controlled lowering for maximum effect.
Take reverse crunches to the next level. The incline bench makes you fight against gravity to curl up and lower down. It’s not about speed; it’s about the squeeze.
Pro Tip: Adjust the incline if it’s too challenging. Keep control on the way down—no flopping back!
Ab Extensions: Stretch and Strengthen
Source: MART Production on PexelsHighlights:
- The beauty of extended planks.
- Choosing your tool: ab wheel, sliders, or stability ball.
- Modifications for controlled range.
Whether using an ab wheel or sliders, this move stretches your core to its limit while demanding stability. Keep your hips slightly tucked and move deliberately.
Pro Tip: Beginners can limit the range or try single-arm extensions. Advanced? Add instability with a suspension trainer.
Bench V-Ups: Full-Body Crunches
Highlights:
- Bigger range of motion than floor v-ups.
- Abs, quads, and hip flexors working together.
- How to prevent lower back strain.
Seated on a bench, this full-body move lets you extend further than floor crunches, targeting every inch of your core. Want a challenge? Add a weight between your feet.
Pro Tip: Keep your spine rounded as you crunch. Avoid letting your lower back arch—this move is all about the abs.
Making It a Routine
Quick Routine Idea:
- Weighted Crunches: 3 sets of 15 reps.
- Leg Lowers: 3 sets of 12 reps.
- Slider Body Saw: 3 sets of 30 seconds.
- Dip Hold Curl-Up: 3 sets of 10 reps.
- Incline Bench Abs: 3 sets of 12 reps.
- Ab Extensions: 3 sets of 10 rollouts.
- Bench V-Ups: 3 sets of 15 reps.
For a finisher, combine three or four exercises for a high-intensity interval, working for 30 seconds each with 15 seconds of rest in between. Repeat for 2-3 rounds.
Conclusion
Your core is capable of so much more than crunches! Incorporate these seven moves to hit every part of your abs while challenging your endurance, strength, and control. Remember to modify as needed and focus on feeling your abs—not your lower back—working hard. Now go smash your next ab workout and get those results you’ve been chasing!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.