--- title: "Ab and core exercises" description: "Exercises for the abs and deep core: planks, leg raises, rotations and crunches. Technique on video, with equipment and without." locale: en url: "https://hi.fitness/exercises/muscles/core" count: 178 type: muscles code: CORE --- # Ab and core exercises The core is more than the rectus abdominis. It also covers the obliques, the transverse abdominis and the spinal stabilizers that keep your torso stiff when you lift, run or carry a load in one hand. So the atlas has three kinds of movement: crunches that bend the torso, anti-movement work like the plank, where the job is to refuse to bend, and rotations. A good plan uses all three. ## How do you train the core? The abs are a muscle like any other and they respond to load, not to rep counts. Three sets of 30 crunches with no resistance will do less than three sets of 10 with weight or in a harder position. Two sessions a week, two or three exercises each, is usually enough. ## Do ab exercises burn belly fat? No. Spot reduction does not work, and whether the muscle shows depends on your body fat level, which comes down mostly to diet and overall energy expenditure. Core work builds the muscle and improves how well you brace, which shows up as better squats and deadlifts. ## Common mistakes - **Pulling on your head** - Your hands only touch your temples. Pulling on your neck loads the neck and adds nothing for the abs. - **Lower back coming off the floor** - On leg raises, press your lower back into the floor. Without that the hip flexors take over. - **Crunches only** - Add anti-rotations and carries. In everyday movement the abs resist twisting far more often than they bend the torso. ## By equipment - [Bodyweight](https://hi.fitness/exercises/muscles/core/bodyweight) - 88 exercises - [Dumbbell](https://hi.fitness/exercises/muscles/core/dumbbell) - 20 exercises - [Bench](https://hi.fitness/exercises/muscles/core/bench) - 12 exercises - [Ab wheel](https://hi.fitness/exercises/muscles/core/ab-wheel) - 11 exercises - [Suspension trainer](https://hi.fitness/exercises/muscles/core/suspension-trainer) - 8 exercises - [Resistance band](https://hi.fitness/exercises/muscles/core/resistance-band) - 8 exercises - [Stability ball](https://hi.fitness/exercises/muscles/core/stability-ball) - 7 exercises - [Barbell](https://hi.fitness/exercises/muscles/core/barbell) - 6 exercises - [Cable](https://hi.fitness/exercises/muscles/core/cable) - 5 exercises - [Roman chair](https://hi.fitness/exercises/muscles/core/roman-chair) - 5 exercises - [Mat](https://hi.fitness/exercises/muscles/core/mat) - 4 exercises - [Squat rack](https://hi.fitness/exercises/muscles/core/squat-rack) - 3 exercises - [Pull-up bar](https://hi.fitness/exercises/muscles/core/pull-up-bar) - 3 exercises - [Medicine ball](https://hi.fitness/exercises/muscles/core/medicine-ball) - 2 exercises - [Machine](https://hi.fitness/exercises/muscles/core/machine) - 1 exercises - [Kettlebell](https://hi.fitness/exercises/muscles/core/kettlebell) - 1 exercises - [Other](https://hi.fitness/exercises/muscles/core/other) - 1 exercises - [Weight plate](https://hi.fitness/exercises/muscles/core/weight-plate) - 1 exercises - [Dip bars](https://hi.fitness/exercises/muscles/core/dip-bars) - 1 exercises ## All Ab and core exercises - [Plank on Elbows](https://hi.fitness/exercises/plank-on-elbows) - Core · Bodyweight - [Abdominal Crunches](https://hi.fitness/exercises/abdominal-crunches) - Core · Bodyweight - [Situps](https://hi.fitness/exercises/situps) - Core · Bodyweight - [Hanging Knee Raises](https://hi.fitness/exercises/hanging-knee-raises) - Core · Pull-up bar - [Russian Twist](https://hi.fitness/exercises/russian-twist) - Core · Bodyweight - [Lying Leg Raise](https://hi.fitness/exercises/lying-leg-raise) - Core · Bodyweight - [Side Plank](https://hi.fitness/exercises/side-plank) - Core · Bodyweight - [High Cable Kneeling Crunch](https://hi.fitness/exercises/high-cable-kneeling-crunch) - Core · Cable - [Bicycles](https://hi.fitness/exercises/bicycles) - Core · Bodyweight - [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Ab wheel - [Abdominal Crunches Machine](https://hi.fitness/exercises/abdominal-crunches-machine) - Core · Machine - [Crunch Floor](https://hi.fitness/exercises/crunch-floor) - Core · Bodyweight - [Reverse Crunch](https://hi.fitness/exercises/reverse-crunch) - Core · Bodyweight - [Captains Chair Leg Raise](https://hi.fitness/exercises/captains-chair-leg-raise) - Core · Roman chair - [Dead Bug](https://hi.fitness/exercises/dead-bug) - Core · Bodyweight - [Hollow Hold](https://hi.fitness/exercises/hollow-hold) - Core · Bodyweight - [High Plank](https://hi.fitness/exercises/high-plank) - Core · Bodyweight - [V Up](https://hi.fitness/exercises/v-up) - Core · Bodyweight - [Decline Sit Up](https://hi.fitness/exercises/decline-sit-up) - Core · Bench - [Leg Raises (Straight Legs)](https://hi.fitness/exercises/leg-raises-straight-legs) - Core · Roman chair - [Flutter Kicks](https://hi.fitness/exercises/flutter-kicks) - Core · Bodyweight - [Dumbbell Side Bend](https://hi.fitness/exercises/dumbbell-side-bend) - Core · Dumbbell - [Air Bike](https://hi.fitness/exercises/air-bike) - Core · Bodyweight - [Standing Cable Oblique Twist](https://hi.fitness/exercises/standing-cable-oblique-twist) - Core · Cable - [Cable Twist](https://hi.fitness/exercises/cable-twist) - Core · Cable - [Mountain Climbers](https://hi.fitness/exercises/mountain-climbers) - Core · Bodyweight - [Plank Shoulder Taps](https://hi.fitness/exercises/plank-shoulder-taps) - Core · Bodyweight - [Alternate Heel Touches](https://hi.fitness/exercises/alternate-heel-touches) - Core · Bodyweight - [Oblique Crunch](https://hi.fitness/exercises/oblique-crunch) - Core · Bodyweight - [Bird Dog](https://hi.fitness/exercises/bird-dog) - Core · Bodyweight - [Barbell Rollout](https://hi.fitness/exercises/barbell-rollout) - Core · Barbell - [Russian Twist Weighted Ball](https://hi.fitness/exercises/russian-twist-weighted-ball) - Core · Medicine ball - [Crunch with Medicine Ball](https://hi.fitness/exercises/crunch-with-medicine-ball) - Core · Medicine ball - [Crunch (On Stability Ball)](https://hi.fitness/exercises/crunch-on-stability-ball) - Core · Stability ball - [Ball Sit-up](https://hi.fitness/exercises/ball-sit-up) - Core · Stability ball - [Hanging Oblique Crunches](https://hi.fitness/exercises/hanging-oblique-crunches) - Core · Pull-up bar - [Captains Chair Straight Leg Raise](https://hi.fitness/exercises/captains-chair-straight-leg-raise) - Core · Roman chair - [Barbell Side Bends](https://hi.fitness/exercises/barbell-side-bends) - Core · Barbell - [Decline Sit Ups Dumbbells](https://hi.fitness/exercises/decline-sit-ups-dumbbells) - Core · Dumbbell - [Dumbbell Ab Crunch](https://hi.fitness/exercises/dumbbell-ab-crunch) - Core · Dumbbell - [Dumbbell Russian Twist with Legs Floor Off](https://hi.fitness/exercises/dumbbell-russian-twist-with-legs-floor-off) - Core · Dumbbell - [Plank Knee Tucks](https://hi.fitness/exercises/plank-knee-tucks) - Core · Bodyweight - [Side Plank with Hip Lift](https://hi.fitness/exercises/side-plank-with-hip-lift) - Core · Bodyweight - [Plank Jack](https://hi.fitness/exercises/plank-jack) - Core · Bodyweight - [Scissors Kick](https://hi.fitness/exercises/scissors-kick) - Core · Bodyweight - [Heel Touches](https://hi.fitness/exercises/heel-touches) - Core · Bodyweight - [Wind Wipers](https://hi.fitness/exercises/wind-wipers) - Core · Bodyweight - [Dumbbell Decline Sit-up](https://hi.fitness/exercises/dumbbell-decline-sit-up) - Core · Dumbbell - [Seated V Up](https://hi.fitness/exercises/seated-v-up) - Core · Bodyweight - [Ab Mat Sit-up](https://hi.fitness/exercises/ab-mat-sit-up) - Core · Bodyweight - [Bench Knee Tucks](https://hi.fitness/exercises/bench-knee-tucks) - Core · Bench - [Diagonal Chop Cable](https://hi.fitness/exercises/diagonal-chop-cable) - Core · Cable - [Cable Twist (Up-down)](https://hi.fitness/exercises/cable-twist-up-down) - Core · Cable - [Crunch (Legs on Stability Ball)](https://hi.fitness/exercises/crunch-legs-on-stability-ball) - Core · Stability ball - [Raised Leg Crunch](https://hi.fitness/exercises/raised-leg-crunch) - Core · Bodyweight - [Long Arm Crunches](https://hi.fitness/exercises/long-arm-crunches) - Core · Bodyweight - [Crunch (Hands Overhead)](https://hi.fitness/exercises/crunch-hands-overhead) - Core · Bodyweight - [Crunch (Arms Straight)](https://hi.fitness/exercises/crunch-arms-straight) - Core · Bodyweight - [Alternating Leg Lifts](https://hi.fitness/exercises/alternating-leg-lifts) - Core · Bodyweight - [Dumbbell Overhead Sit-up](https://hi.fitness/exercises/dumbbell-overhead-sit-up) - Core · Dumbbell - [Over Head Weight Sit Up](https://hi.fitness/exercises/over-head-weight-sit-up) - Core · Weight plate - [Kettlebell Situp Press](https://hi.fitness/exercises/kettlebell-situp-press) - Core · Kettlebell - [Dumbbell Suitcase Carry](https://hi.fitness/exercises/dumbbell-suitcase-carry) - Core · Dumbbell - [Crunch (On BOSU Ball)](https://hi.fitness/exercises/crunch-on-bosu-ball) - Core · Stability ball - [Seated Flutter Kicks](https://hi.fitness/exercises/seated-flutter-kicks) - Core · Bench - [Reverse Crunch with Kick Out](https://hi.fitness/exercises/reverse-crunch-with-kick-out) - Core · Bodyweight - [Decline Bent Leg Reverse Crunch](https://hi.fitness/exercises/decline-bent-leg-reverse-crunch) - Core · Bench - [Decline Bench Full Sit Up](https://hi.fitness/exercises/decline-bench-full-sit-up) - Core · Bench - [Abdominal Crunches with Hold](https://hi.fitness/exercises/abdominal-crunches-with-hold) - Core · Bodyweight - [3-4 Sit-up](https://hi.fitness/exercises/3-4-sit-up) - Core · Bodyweight - [Assisted Sit-up](https://hi.fitness/exercises/assisted-sit-up) - Core · Other - [Band Side Bend](https://hi.fitness/exercises/band-side-bend) - Core · Resistance band - [Band Bicycle Crunch](https://hi.fitness/exercises/band-bicycle-crunch) - Core · Resistance band - [High Resistance Band Kneeling Crunch](https://hi.fitness/exercises/high-resistance-band-kneeling-crunch) - Core · Resistance band - [Band Kneeling Crunch](https://hi.fitness/exercises/band-kneeling-crunch) - Core · Resistance band - [Band Decline Sit Up](https://hi.fitness/exercises/band-decline-sit-up) - Core · Resistance band - [Lying Abs Resistance Band](https://hi.fitness/exercises/lying-abs-resistance-band) - Core · Resistance band - [Resistance Band Lying Bent Knee Raise](https://hi.fitness/exercises/resistance-band-lying-bent-knee-raise) - Core · Resistance band - [Resistance Band Upper Body Dead Bug](https://hi.fitness/exercises/resistance-band-upper-body-dead-bug) - Core · Resistance band - [Ab Wheel Halfway Out](https://hi.fitness/exercises/ab-wheel-halfway-out) - Core · Ab wheel - [Standing Ab Wheel Rollout](https://hi.fitness/exercises/standing-ab-wheel-rollout) - Core · Ab wheel - [Reverse Ab Wheel Rollout](https://hi.fitness/exercises/reverse-ab-wheel-rollout) - Core · Ab wheel - [Ab Wheel Plank](https://hi.fitness/exercises/ab-wheel-plank) - Core · Ab wheel - [Ab Wheel Pulses](https://hi.fitness/exercises/ab-wheel-pulses) - Core · Ab wheel - [Ab Wheel Left Out](https://hi.fitness/exercises/ab-wheel-left-out) - Core · Ab wheel - [Ab Wheel Right Out](https://hi.fitness/exercises/ab-wheel-right-out) - Core · Ab wheel - [Ab Wheel Take It or Leave It](https://hi.fitness/exercises/ab-wheel-take-it-or-leave-it) - Core · Ab wheel - [Wheels to Heaven](https://hi.fitness/exercises/wheels-to-heaven) - Core · Ab wheel - [Wheels to Toes](https://hi.fitness/exercises/wheels-to-toes) - Core · Ab wheel - [Ab Tuck](https://hi.fitness/exercises/ab-tuck) - Core · Dip bars - [Alternate Arm Leg Plank](https://hi.fitness/exercises/alternate-arm-leg-plank) - Core · Bodyweight - [Alternate Arm Leg Plank Hold](https://hi.fitness/exercises/alternate-arm-leg-plank-hold) - Core · Bodyweight - [Alternate Arm Leg Plank Rest Pause](https://hi.fitness/exercises/alternate-arm-leg-plank-rest-pause) - Core · Bodyweight - [Bird Dog (Version 2)](https://hi.fitness/exercises/bird-dog-version-2) - Core · Bodyweight - [Dead Bug Extended Arms](https://hi.fitness/exercises/dead-bug-extended-arms) - Core · Bodyweight - [Body Saw Plank](https://hi.fitness/exercises/body-saw-plank) - Core · Bodyweight - [Exercise Ball Body Saw](https://hi.fitness/exercises/exercise-ball-body-saw) - Core · Stability ball - [Spider Plank](https://hi.fitness/exercises/spider-plank) - Core · Bodyweight - [Plank Cross Knee Drive](https://hi.fitness/exercises/plank-cross-knee-drive) - Core · Bodyweight - [Plank Reach Through](https://hi.fitness/exercises/plank-reach-through) - Core · Bodyweight _100 / 178 - https://hi.fitness/exercises/muscles/core_