100 Abdominal Exercises

Abdominal exercises are extremely important for a strong lower back and a well defined ripped midsection. Abs are also important for sports and daily activities.

This exhaustive abdominal exercise list is to help the athletes achieve their best. If you're not an athlete and you just want ripped washboard abdominals you're in the right place.

Isolation exercises vs. Compound

Abdominals define the fastest by increasing metabolism and building muscle mass to your entire body. To efficiently do this one must complete compound exercises which build muscle mass throughout the body. These compound exercises include power exercises such as squats, clean and jerk, deadlifts and bench press. Make sure to vary your compound exercises into your abdominal routine.

Here is a list of 100 abdominal exercises

Abdominal Exercise Picture	Name of Abdominal Exercise
1.	Medicine Ball Woodchoppers on Exercise Ball : Begin this wood chopper exercise with the medicine ball to your side while sitting on an e...
2.	Exercise Ball Abdominal Russian Twists : This is an advanced abdominal exercise that is performed by starting with a dumbbell above...
3.	Exercise Band Ab Ball Crunches : Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lyin...
4.	Twisting Crunches : Start with lying on your back with your knees at a ninety degree angle and your hands ...
5.	Crunches : Crunches are taught many different ways, but there is a consistant element. Start with ly...
6.	Weighted Cable Ball Crunch : Start by leaning backward on the ball and grabbing a cable. Now with your body firmly pla...
7.	Ball Crunches : Lie back on a big ball with your shoulder blades on the ball, with your hips level with th...
8.	Bridge : Start with your body raised off the ground clenching your abdominals. Now hold your body ...
9.	Side Bridge : Start by lying on a mat with your legs straight out. Turn sideways holding your body up w...
10.	High to Low Woodchoppers : Start by standing perpindicular to the cable machine while the cable is place in the top p...
11.	Low to High Woodchoppers : Stand upright with the cable perpindicular to your foot. Now with two arms grab the weigh...
12.	Cable Crunches : Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down...
13.	Ball Rollout : Start with the ball infront of you and with your hands on the ball. Now lower your body b...
14.	Pelvic Thrust : Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at y...
15.	Abdominal Barbell Rollouts : To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder wi...
16.	V-Up : Start the V-Up by lying flat on a mat and then raise both your legs and arms together whil...
17.	Jack Knives : This exercise can be performed with your knees bent or kept straight. Lie on the ground (...
18.	Air Bike : Start with your back flat on the ground. Now raise your opposite arm and leg together (as...
19.	Lying Leg Raises / Throwdowns : Start by lying on a mat with your legs straight out. Lift your legs straight up using onl...
20.	Exercise Ball Medicine Ball Throw : The medicine ball throw is a great exercise to increase your speed and distance with any t...
21.	Medicine Ball Ab Wood Choppers : To begin this wood chopper exercise start in a squat position holding a medicine ball at y...
22.	Twisting Leg Raises : Hang from a chin-up bar or some gyms have benches specifically made for hanging leg ra...
23.	Ball Knee Crunches : Start with your body cradled over the ball and then roll your body out with your hands. H...
24.	Abdominal Dragon Flags : Begin abdominal dragon flags by lying down on a bench as shown with your arms above your h...
25.	Roman Chair : Hang from a chin-up bar or some gyms have benches specifically made for hanging leg ra...
26.	Exercise Ball Abdominal Leg Raises : The exercise ball leg raises exercise can be performed by having an exercise ball between ...
27.	Exercise Ball Oblique Twists : Start the exercise ball oblique twists by holding an exercise ball above your head and the...
28.	Cable Side Bends : Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight...
29.	Dumbbell Side Bends : While standing with one both arms at your side grab a dumbbell with one arm and then lower...
30.	Ball Side Crunches or Bends : Start by draping yourself over the ball front first. Then slowly staggar your legs front ...

Picture	Abdominal Cardiovascular Exercise	How to do
31	Recumbent Bike	This exercise is very popular for people who do not want to jog and run. Make sure to adj
32	Treadmill	This is the most popular cardiovascular exercise. Due to the impact on the knees and othe
33	Elliptical or Cross Trainer	This is the newest in cardiovascular equipment, and because of its low impact on the knees
34	Rowing Ergometer	This piece of equipment is an excellent back workout. However, proper form is required.
35	Stepper	This exercise was made popular by the popular myth of spot reducing (you cannot los
36	Hockey	Hockey is a great sport that can be played by just about anyone at any age. Performance r
37	Squash	Squash is a great anaerobic exercise that can be played by all ages. Here are some great
38	Swimming	Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great r
39	Shuttle Run	To begin this exercise stand in the middle of two lines. In this example we will use the
40	Skiing	Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of inst
41	Running or Jogging	Jogging is probably one of the most popular exercises in the world and with good reason.
42	Biking or Cycling	Biking or cycling is a tremendous cardiovascular workout and requires very little equipmen
43	Walking	While intense walking is a good aerobic exercise it is probably more used as a weight loss
44	Aerobics	Aerobics is the most popular aerobic exercises performed mostly by women. There are many
45	Cross-Country Skiing	Similar to the elliptical machine but this exercise is a sport. It is mostly performed at
46	Baseball	Baseball needs no introduction, this sport is known around the world as a moderate intensi
47	Sprinting	Sprinting involves 100% intensity followed by a period of rest. This could be deemed a hig
48	Yoga	Yoga isn't usually considered a cardio exercise but it does make you sweat and improves yo
49	Soccer	Soccer is the worlds sport as it is offically the most popular sport in the world. Usuall
50	Football	American football is america's most popular sport and involves high intensity exercise for
51	Golf	Golf is the most popular sport for people over the age of 40 and is growing rapidly. This
52	Boxing	This is definitely one of the most intense cardiovascular exercises known to man. Boxing
53	Housework or Cleaning	While most people wouldn't call this a cardiovascular exercise, it certainly is one. Clea
54	Dancing	Dancing is an excellent cardio workout that can be done by anyone at any level.

Image	Name of Plyometric
55	High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core s...
56	Ball to Ball Twists: This exercise is especially good for developing core strength. Start back to back ...
57	Seated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other sid...
58	Stablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals. Start ...
59	Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees int...
60	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bring...
61	One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down a...
62	Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off hori...
63	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit <...
64	Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may ta...
65	Clap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explod...

Image	Name of Abdominal Pilate
66	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree ...
67	Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your h...
68	One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now low...
69	Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while worki...
70	Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring yo...
71	Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight ...
72	Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the...
73	Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if y...
74	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your ...
75	Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now...
76	Alternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side....
77	Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles ...
78	Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now s...
79	Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bri...

Image	Name of Stretch/Flexibility Exercise	Muscle Group
80	Abdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bo...	abdominals, latissimus dorsi, obliques, serratus anterior (Back)
81	Abdominal on Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle ...	abdominals, serratus anterior (Shoulder), Abs, Core, Upper Body, Stabilizers
82	Abdominal Twists- Dynamic Stretch: To perform the abdominal twist exercise begin with a broom, wide grip bar, hockey stick or...	Abdominals, Spinae Erector, Obliques, Stabilizers, Core Strength