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Great looking abs100 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 PictureName of Abdominal Exercise
1.Medicine Ball Woodchoppers on Exercise Ball -  ExerciseMedicine 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 -  ExerciseExercise 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 -  ExerciseExercise Band Ab Ball Crunches : Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lyin...
4.Twisting Crunches -  ExerciseTwisting Crunches :
Start with lying on your back with your knees at a ninety degree angle and your hands ...
5.Crunches -  ExerciseCrunches : Crunches are taught many different ways, but there is a consistant element. Start with ly...
6.Weighted Cable Ball Crunch -  ExerciseWeighted Cable Ball Crunch : Start by leaning backward on the ball and grabbing a cable. Now with your body firmly pla...
7.Ball Crunches -  ExerciseBall Crunches : Lie back on a big ball with your shoulder blades on the ball, with your hips level with th...
8.Bridge -  ExerciseBridge : Start with your body raised off the ground clenching your abdominals. Now hold your body ...
9.Side Bridge -  ExerciseSide Bridge : Start by lying on a mat with your legs straight out. Turn sideways holding your body up w...
10.High to Low Woodchoppers -  ExerciseHigh 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 -  ExerciseLow to High Woodchoppers : Stand upright with the cable perpindicular to your foot. Now with two arms grab the weigh...
12.Cable Crunches -  ExerciseCable Crunches :
Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down...
13.Ball Rollout -  ExerciseBall Rollout : Start with the ball infront of you and with your hands on the ball. Now lower your body b...
14.Pelvic Thrust -  ExercisePelvic 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 -  ExerciseAbdominal Barbell Rollouts : To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder wi...
16.V-Up -  ExerciseV-Up : Start the V-Up by lying flat on a mat and then raise both your legs and arms together whil...
17.Jack Knives -  ExerciseJack Knives : This exercise can be performed with your knees bent or kept straight. Lie on the ground (...
18.Air Bike -  ExerciseAir Bike : Start with your back flat on the ground. Now raise your opposite arm and leg together (as...
19.Lying Leg Raises / Throwdowns -  ExerciseLying 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 -  ExerciseExercise 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 -  ExerciseMedicine 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 -  ExerciseTwisting Leg Raises :
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg ra...
23.Ball Knee Crunches -  ExerciseBall Knee Crunches : Start with your body cradled over the ball and then roll your body out with your hands. H...
24.Abdominal Dragon Flags -  ExerciseAbdominal Dragon Flags : Begin abdominal dragon flags by lying down on a bench as shown with your arms above your h...
25.Roman Chair -  ExerciseRoman Chair :
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg ra...
26.Exercise Ball Abdominal Leg Raises -  ExerciseExercise Ball Abdominal Leg Raises : The exercise ball leg raises exercise can be performed by having an exercise ball between ...
27.Exercise Ball Oblique Twists -  ExerciseExercise Ball Oblique Twists : Start the exercise ball oblique twists by holding an exercise ball above your head and the...
28.Cable Side Bends -  ExerciseCable Side Bends : Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight...
29.Dumbbell Side Bends -  ExerciseDumbbell 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 -  ExerciseBall Side Crunches or Bends : Start by draping yourself over the ball front first. Then slowly staggar your legs front ...

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


ImageName of Plyometric
55High to Low Medicine Ball Twists - Abdominal Plyometric ExerciseHigh to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core s...
56Ball to Ball Twists - Abdominal Plyometric ExerciseBall to Ball Twists: This exercise is especially good for developing core strength.

Start back to back ...
57Seated Twists - Abdominal Plyometric ExerciseSeated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other sid...
58Stablizing on the ball - Abdominal Plyometric ExerciseStablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals.

Start ...
59Double Knee Jumps - Abdominal Plyometric ExerciseDouble Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees int...
60Double Stair Jumps - Abdominal Plyometric ExerciseDouble Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bring...
61One Foot Box Jumps - Abdominal Plyometric ExerciseOne Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down a...
62Side Box Jumps - Abdominal Plyometric ExerciseSide Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off hori...
63Jump Rope - Abdominal Plyometric ExerciseJump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit <...
64Burpee - Abdominal Plyometric ExerciseBurpee: Start by standing tall and then drop to your hands and end up in push-up form (this may ta...
65Clap Push Up - Abdominal Plyometric ExerciseClap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explod...

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

ImageName of Stretch/Flexibility ExerciseMuscle Group
80Abdominal Lat Stretch - StretchAbdominal 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)
81Abdominal on Ab Ball Stretch - StretchAbdominal 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
82Abdominal Twists- Dynamic Stretch - StretchAbdominal 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
Abdominal Exercise PictureName of Abdominal Compound Abdominal Exercise
83.Back Dumbbell Row Back Dumbbell Row: Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm ...
84.Exercise Band Back Lat Pulldowns Exercise Band Back Lat Pulldowns: This exercise band lat pulldown exercise can be performed by tying the elastic/exercise ba...
85.Exercise Band Standing Back Row Exercise Band Standing Back Row: This is a great home exercise. All that is required is an exercise band, a stationary obj...
86.Snatch Snatch: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your kne...
87.Medicine Ball Chest Pushups Medicine Ball Chest Pushups: Begin this the medicine ball pushups by lying face down in a pushup position with your but...
88.Decline Press Decline Press:
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at a...
89.Dumbbell Pullovers Dumbbell Pullovers:
Lie down with your upper back across a bench and your body perpendicular to the bench....
90.Cable Pullovers Cable Pullovers: Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a ...
91.Dumbbell Flat Bench Chest Press Dumbbell Flat Bench Chest Press: This compound dumbbell flat chest press can be performed lying supine on a bench with your...
92.Exercise Ball Pushups Exercise Ball Pushups: These exercise ball pushups are much harder than ground pushups because you are doing them...
93.Push Ups Between Benches (Push Up) Push Ups Between Benches (Push Up): Pushups between benches are performed as shown by placing your body between a bench in a p...
94.Close Grip Bench Press Close Grip Bench Press:
Lie on a flat bench holding a bar with your hands about six inches apart and above you...
95.Hack Squat Hack Squat: With your body firmly under the pads and your feet slightly out raise the machine with you...
96.Straight Leg Deadlifts Straight Leg Deadlifts:
While standing, hold a barbell with extended arms in front of your thighs. Keeping you...
97.One Legged Smith Split Squat One Legged Smith Split Squat: Stand underneath a smith machine with the bar lying against your trapezius muscles. With ...
98.Deadlift (Bent Leg) Deadlift (Bent Leg): Bend over with your hands as an alternate grip. With your knees slightly bent and your ar...
99.Walking Lunges Walking Lunges: To begin a walking lunge stand upright with or without weights in your hands. Now take a ...
100.Squats (Elastic Band) Squats (Elastic Band): Start with the band underneath your feet and the other ends over your shoulders with both ...
 
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