Exercises · Muscle group · Updated 19 October 2026

Ab exercises

Ab exercises train the rectus abdominis, the obliques and the deep transversus abdominis. Some exercises flex the trunk, some rotate it and some hold it still against a load. A good ab workout includes all three.

Most logged: Lever Seated Crunch

Exercises: 66 exercise pages
Most common equipment: Bodyweight, Dumbbell, Cable
Most logged exercise: Lever Seated Crunch

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Abdominal muscles: what ab exercises train

Rectus abdominis (rectus abdominis): Runs from the rib cage to the pubic bone and flexes the trunk forward, as in a crunch. Tendinous bands divide it into segments, which become visible when body fat is low enough.
Obliques (obliquus externus et internus abdominis): The external and internal obliques rotate the trunk and bend it to the side. They work in rotational exercises, in side planks and whenever you resist rotation, for example in a Pallof press.
Transversus abdominis (transversus abdominis): The deepest abdominal muscle wraps around the waist like a corset. It does not move the trunk but stiffens the core when you lift something heavy. Planks, dead bugs and ab wheel rollouts train it well.

Most-logged ab exercises among SisuLift users

The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.

How to train your abs

Your abs are muscles like any other: they grow from load that takes a set close to failure. When 20 reps feel easy, add resistance with a cable or extra weight instead of going on to a hundred reps.

Every week, include one exercise that flexes the trunk (a crunch or leg raise), one that resists rotation or side bending and one hold. Squats and deadlifts load the core too, but they do not fully replace direct ab work.

How many weekly sets for the abs

These are the numbers SisuLift starts your weekly volume from before you have any training history. As your logs build up, the app moves the target based on how your strength develops. Only hard sets count: a direct exercise counts as one set, and an exercise where the muscle assists counts as half a set.

Experience	Minimum	Target	Upper limit
Beginner	5 sets	9 sets	14 sets
Intermediate	7 sets	12 sets	17 sets
Advanced	8 sets	14 sets	20 sets

Minimum is the amount that usually still drives progress. Upper limit is the amount beyond which recovery usually starts to suffer. Split the weekly sets across two or three workouts.

Example workout from the most-logged exercises

The most-logged exercises from different exercise families, compound movements first. Sets, reps and rest are the same ones SisuLift uses for a muscle growth goal.

Exercise	Sets	Reps	Rest
Lever Seated Crunch	3	10–15	1.5 min
Dead Bug	3	10–15	1.5 min
Plank	3	10–15	1.5 min
Decline Crunch	3	10–15	1.5 min

Done twice a week, this adds up to 24–24 sets per week. The rep ranges are those for a muscle growth goal.

Ready-made program: Core workout program

Main exercises and their variations

These exercises have their own page with variations, sets and reps and the most common questions in one place.

All ab exercises (66)

Every exercise with a guide page in the exercise library, grouped by equipment. The equipment heading takes you to all exercises for that equipment.

Dumbbell11 exercises

Cable9 exercises

Machine5 exercises

Kettlebell4 exercises

Other equipment3 exercises

Frequently asked

What is the best ab exercise?

There is no single best one, because the abs have three different jobs. The most-logged ab exercise among SisuLift users is Lever Seated Crunch. A good basic combination is a cable or machine crunch, a hanging leg raise and a plank or dead bug. That way trunk flexion, hip flexion and core stability are all covered.

How do you train the deep abs?

The transversus abdominis works when your trunk holds its position against a load. Planks, dead bugs, bird dogs and ab wheel rollouts are good exercises as long as your lower back does not arch. Breathe out and tighten your waist as if pulling a drawstring. Heavy squats and deadlifts load the deep muscles too.

How often should you train abs?

Two to four times a week is enough. At intermediate level SisuLift starts the abs at 12 sets per week, with a minimum of 7. Abs recover quickly, so you can spread the sets over several workouts. A light daily crunch does not build muscle if the load never goes up.

Will ab exercises give me a six-pack?

Ab exercises build the abdominal muscles, but the segments only show when there is little enough fat under the skin. You cannot burn fat locally from the belly. You need both ab training and a calorie deficit, and the latter often matters more.

Are ab exercises safe with diastasis recti?

Diastasis recti is common after pregnancy. Often you do not need to avoid exercises completely. Instead, the load is increased gradually while watching whether the midline of the belly bulges. Before heavy crunches, see a physiotherapist who can assess the separation and advise on suitable exercises.