Abdominals Exercises

The abdominals area is probably the area of the human body that most individuals feel most self-conscious about. When most individuals gain weight they gain weight they tend to gain the majority of the noticeable weight around their mid-section. The reason for this is that there are a large number of fat cells that exist around the abdominals area. One reason for this is that fat cells provide insulation and protection for the internal organs.

While it is not possible for an individual to actually reduce the number of fat cells in their body (unless they undergo liposuction) it is, however, possible to reduce the size and mass of each of the fat cells. In our opinion at Fitnesshealth101 we believe that the best approach to reducing excess body weight is to regularly perform some form of exercise and consume a healthy nutritionally balanced diet.

There are a variety of different abdominals exercises that can be performed. Below, we have divided the abdominals exercises by exercise type for ease in browsing. Once you have chosen the abdominals exercise type to perform you can then view all of the abdominals exercises under that exercise type.

Each specific abdominals exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Body Weight Exercises

Abdominals Butt Raises

This exercise targets the upper and lower abdominals areas and, other than a floor mat, requires no equipment to perform. The exercise is fairly easy to perform. Recommended frequency: perform this exercise two to three times per week.

Abdominals Crunches

This exercise is considered the traditional abdominals crunch exercise and requires no additional equipment to perform. This exercise is fairly easy to perform. Recommended frequency: perform this exercise two to three times per week.

Abdominals Flutter Kicks

This exercise conditions the lower abdominals and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Abdominals Sit Ups

This exercise is very similar to the traditional abdominals crunch and requires only a floor mat to complete. This exercise is fairly easy to perform. Recommended frequency: perform this exercise one to five times per week.

Abdominals Toe Touchers

This exercise is of moderate difficulty and exercises both the lower and upper abdominals. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise one to five times per week.

Abdominals Tuck Crunches

This exercise is of moderate difficulty and can be performed using only a floor mat. This exercise will exercise both the lower and upper abdominals areas. Recommended frequency: perform this exercise two to three times per week.

Bent Knee Abdominals Hip Raises

This exercise focuses on the lower abdominals area and can be performed without any equipment. In addition, this exercise is fairly easy to perform. Recommended frequency: perform this exercise two to three times per week.

Decline Abdominals Crunches

This exercise focuses on the lower and upper abdominals areas. This exercise requires a declined workbench and is of moderate difficulty. Recommended frequency: perform this exercise two to three times per week.

Fingers To Toes Abdominals Crunches

This exercise targets the upper and lower abdominals and is of a moderate level of difficulty to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Pull Ins

This exercise focuses on working both the upper and lower abdominals areas. This exercise requires a workbench and is a fairly simple exercise to perform. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Raises

This exercise conditions the lower abdominals area and requires a flat workbench to be performed correctly. Recommended frequency: perform this exercise two to three times per week.

Hanging Knees To Chin Raises

This exercise works the lower abdominals area and requires a pull up bar to perform correctly. This exercise is of moderate difficulty. Recommended frequency: perform this exercise one to three times per week.

Lying Reverse Abdominals Crunches

This exercise targets the lower and upper abdominals areas and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise one to three times per week.

Overhead Abdominals Crunches

This exercise is slightly more difficult than a standard abdominals crunch. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Parallel Bar Abdominals Knee Raises

This exercise requires parallel bars to perform. The focus of this exercise is to work the lower abdominals area and is of moderate difficulty to perform. Recommended frequency: perform this exercise one to three times per week.

Reverse Abdominals Crunches

This exercise targets both the upper and lower abdominals areas. This exercise requires no equipment to perform, however, a floor mat is recommended. Recommended frequency: perform this exercise two to three times per week.

Reverse Decline Crunches

This exercise focuses on the lower abdominals area and requires a declined workbench to perform. This exercise is of moderate difficulty. Recommended frequency: perform this exercise two to three times per week.

Straight Arm Abdominals Crunches

This exercise is similar to the traditional abdominals crunch and is fairly easy to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Core Training Exercises

Elevated Leg Curl Up

This exercise targets both the upper and lower abdominals areas. This exercise is of moderate difficulty and requires no equipment other than a floor mat. Recommend frequency: perform this exercise one to five times per week.

Russian Twists

This exercise targets obliques muscles and the entire abdominals region. This exercise is moderately easy to perform and requires no equipment. Recommended frequency: perform this exercise one to three times per week.

Scissor Cross

This exercise is of moderate difficulty and targets the lower abdominals area. Other than a floor mat, for added comfort, no equipment is required. Recommended frequency: perform this exercise one to five times per week.

Side Bridge Crunch

This exercise is of moderate difficulty and requires no equipment to perform. This exercise targets the obliques region of the abdominals. Recommend frequency: perform this exercise one to five times per week.

Squirm Crunch

This exercise targets the entire abdominals area and is of moderate difficulty. This exercise requires no equipment other than a fllor mat. Recommend frequency: perform this exercise one to five times per week.

Starfish Crunch

This exercise targets the entire abdomen area and is fairly difficult to perform. This exercise requires only a floor mat to perform. Recommend frequency: perform this exercise one to five times per week.

Exercise Ball Exercises

Abdominals Crunches w/Exercise Ball

This exercise is of moderate difficulty to perform and will exercise the upper and lower abdominals muscles. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise two to four times per week.

Abdominals Leg Raises

This exercise focuses on working the lower abdominals muscles and is of moderate difficulty. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Abdominals Crunches

This exercise is fairly easy to perform and focuses on the upper abdominals area. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Abdominals Pull Ins

This exercise targets the entire abdominals area and is fairly difficult to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Inverted Exercise Ball Leg Pull Ins

This exercise is moderately difficult to perform and targets the entire abdominals region. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Legs On Exercise Ball Abdominals Crunches

This exercise focuses on the upper abdominals area and is fairly easy to perform. This exercise utilities an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Crunches on Exercise Ball

This exercise targets the upper abdominals area and uses an exercise and a medicine ball. This exercise varies in difficulty based on the weight of the medicine ball. Recommended frequency: perform this exercise two to three times per week.

Oblique Crunches

This exercise conditions the obliques muscles in an alternating fashion and is fairly easy to perform. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Oblique Side Crunches

This exercise is fairly easy to perform and is executed using an exercise ball. This exercise targets the obliques and works one side of the obliques at a time. Recommended frequency: perform this exercise one to three times per week.

Kettlebell Exercises

Crunches

This exercise conditions the abdominals and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Crunches With Knees In

This exercise conditions the abdominals and provides a low to moderate cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Jack Knife

Russian Twist

Sit Ups With Legs Up

Medicine Ball Exercises

Abdominals Crunches

This exercise targets the upper abdominals muscles and is fairly easy to perform. This exercise requires the use of an exercise ball and a medicine ball. Recommended frequency: perform this exercise two to three times per week.

Ball Rotation

This exercise focuses on the obliques and the entire core area and is of moderate difficulty. This exercise requires the use of both an exercise ball and a medicine ball. Recommended frequency: perform this exercise one to five times per week.

Floor Crunches

This exercise is fairly easy to perform and targets the upper abdominals. This exercise requires only a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Leg Crunches

This exercise focuses on the upper and lower abdominals and is of moderate difficulty to perform. This exercise requires the use of a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Long Arm Oblique Twists

This exercise works both sides of the obliques and is easy to perform. This exercise is performed using a medicine ball. Recommended frequency: perform this exercise one to five times per week.

Lying Torso Twists

This exercise targets the obliques, one side at a time, and is of moderate difficulty to perform. This exercise requires the use of a medicine ball. Recommended frequency: perform this exercise one to five times per week.

Medicine Ball Leg Raises

This exercise is of moderate difficulty and targets the upper and lower abdominals. This exercise requires a medicine ball to be performed properly. Recommended frequency: perform this exercise two to three times per week.

Standing Oblique Twists

This exercise targets one side of the obliques at a time and is easy to perform. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise one to five times per week.

Standing One Legged Twists

This exercise targets the obliques, one side at a time, and is easy to perform. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise one to five times per week.

Twist Crunches

This exercise works the entire abdominals area and the obliques and is moderately easy to perform. This exercise requires two medicine balls to perform. Recommended frequency: perform this exercise one to five times per week.

Stretching Exercises

Abdominals Stretch

This exercise focuses on stretching the abdominals and lower back muscles. This exercise is performed without the use of any equipment, although, a floor mat is recommended. Recommended frequency: this exercise can be performed daily.

Abs Active

This exercise stretches the abdominals and lower back muscles. This exercise does not require the use of any equipment and is easy to perform. Recommended frequency: this exercise can be performed daily.

Abs Passive

This exercise stretches the entire abdominals area and the lower back muscles and is fairly easy to perform. This exercise requires the use of an exercise ball to perform. Recommended frequency: this exercise can be performed daily.

Weight Training-Lower Abdominals Exercises

Abdominals Flutter Kicks

This exercise is fairly difficult to perform and works the lower abdominals muscles. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Bent Knee Abdominals Hip Raises

This exercise targets the lower abdominals and is of moderate difficulty. This exercise requires no equipment to perform other than a floor mat for comfort. Recommended frequency: perform this exercise two to three times per week.

Decline Abdominals Crunches

This exercise focuses on the lower abdominals and is moderately difficult to perform. This exercise requires a decline bench to perform. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Abdominals Pull Ins

This exercise is fairly difficult to perform and works the lower abdominals. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Pull Ins

This exercise is relatively easy to perform and focuses on the lower abdominals. This exercise is performed using a flat bench. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Raises

This exercise is moderately difficult to perform and focuses on the lower abdominals. This exercise is performed using only a flat bench. Recommended frequency: perform this exercise two to three times per week.

Hanging Abdominals Leg Raises

This exercise is difficult to perform and works the lower abdominals. This exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise two to three times per week.

Hanging Knees To Chin Raises

This exercise targets the lower abdominals and is relatively difficult to perform. This exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise one to three times per week.

Hanging Knees To Head Raises

This exercise is difficult to perform and targets the lower abdominals. This exercise utilizes a pull up bar when performed. Recommended frequency: perform this exercise two to three times per week.

Inverted Exercise Ball Leg Pull Ins

This exercise targets the lower abdominals and is moderately difficult to perform. This exercise requires the use of an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Reverse Abdominals Crunches

This exercise targets the entire abdominals area and is moderately difficult to perform. This exercise require no equipment to perform. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Leg Raises

This exercise is difficult to perform and targets the entire abdominals region. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Parallel Bar Abdominals Knee Raises

This exercise is fairly easy to perform and focuses on the lower/middle abdominals. This exercise requires the use of parallel bars or an abdominals crunch machine. Recommended frequency: perform this exercise one to three times per week.

Reverse Abdominals Crunches

This exercise is of moderate difficulty and targets the entire abdominals region. This exercise is performed without any equipment. Recommended frequency: perform this exercise two to three times per week.

Reverse Decline Crunches

This exercise targets the lower abdominals and is moderately difficult to perform. This exercise requires a decline bench or abdominals board to perform. Recommended frequency: perform this exercise two to three times per week.

Weighted Hand to Leg Abdominals Crunches

This exercise targets the upper and lower abdominals, one side at a time, and is moderately difficult. This exercise requires the use of a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Weight Training-Middle & Upper Abdominals Exercises

Abdominals Butt Raises

This exercise is fairly easy to perform and targets the middle abdominals muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals Cable Crunches

This exercise works the upper/middle abdominals and varies in difficulty based on the amount of weight used. This exercise requires a standing cable machine. Recommended frequency: perform this exercise two to three times per week.

Abdominals Crunches

This exercise is easy to perform and targets the upper abdominals area. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals Crunch Machine

This exercise targets the upper/middle abdominals and varies in difficulty based on the amount of weight used. This exercise utilizes an abdominals crunch machine. Recommended frequency: perform this exercise two to three times per week.

Abdominals Sit Ups

This exercise targets the upper abdominals and to relatively easy to perform. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to five times per week.

Abdominals Toe Touchers

This exercise targets the entire abdominals region and is moderately difficult to perform. This exercise does not require any equipment to perform. Recommended frequency: perform this exercise one to five times per week.

Abdominals Tuck Crunches

This exercise is moderately easy to perform and works the entire abdominals region. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Barbell Abdominals Rollouts

This exercise s difficult to perform and targets the entire abdominals area. This exercise requires the use of a barbell. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Abdominals Crunches

This exercise is fairly easy to perform and works the upper and middle abdominals muscles. This exercise require an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week.

Fingers To Toes Abdominals Crunches

This exercise is difficult to perform and targets the entire abdominals region. This exercise does not require the use of any equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Legs On Exercise Ball Abdominals Crunches

This exercise is easy to perform and conditions the upper abdominals muscles. This exercise is performed with the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Crunches on Exercise Ball

This exercise targets the upper and middle abdominals. This exercise requires the use of an exercise ball and a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Overhead Abdominals Crunches

This exercise is moderately easy to perform and works the middle and upper abdominals. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Raised Knee Barbell Crunches

This exercise is difficult to perform and targets the upper/middle abdominals. This exercise requires a barbell and varies in difficulty based on the weight of the barbell. Recommended frequency: perform this exercise two to three times per week.

Straight Arm Abdominals Crunches

This exercise targets the upper and middle abdominals muscles and is fairly difficult to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals Exercises

Body Weight Exercises

Core Training Exercises

Exercise Ball Exercises

Kettlebell Exercises

Medicine Ball Exercises

Stretching Exercises

Weight Training-Lower Abdominals Exercises

Weight Training-Middle & Upper Abdominals Exercises

Weight Training-Oblique Exercises

Exercises by Type

Exercises by Muscle Group