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Abs Exercises & Stretches

12 exercises that target the abs, plus 23 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

v2026.10.13

A 20-minute abs workout

What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.

  1. Dead Bug4 × 10–15
  2. Bird Dog4 × 10–15
  3. Plank4 × 20–30 s
Front
Back

Abs

Rectus abdominis · core

What it does

Flexes the spine and, more importantly, stops it from arching under load.

How to train it

Mix anti-extension holds (planks, dead bugs) with flexion (crunches, leg raises). Visible abs depend on body fat, not ab training.

Best exercises for your abs

Bird Dog: works the abs and glutes

Bird Dog

AbsGlutes· Bodyweight
Hollow Body Hold: works the abs

Hollow Body Hold

Abs· Bodyweight
Boat Pose: works the abs

Boat Pose

Abs· Yoga
Sun Salutation A: works the front delts and abs

Sun Salutation A

Front DeltsAbs· Yoga
Mountain Pose: works the abs

Mountain Pose

Abs· Yoga
Plank: works the abs

Plank

Abs· Bodyweight
Crunch: works the abs

Crunch

Abs· Bodyweight
Hanging Leg Raise: works the abs

Hanging Leg Raise

Abs· Bodyweight
Dead Bug: works the abs

Dead Bug

Abs· Bodyweight
Mountain Climber: works the abs

Mountain Climber

Abs· Cardio
Pallof Press: works the obliques and abs

Pallof Press

ObliquesAbs· Cable
Kneeling Cable Crunch: works the abs

Kneeling Cable Crunch

Abs· Cable

Also works your abs

Not the main target in these, but a hard-working supporting muscle.

Push-Up: works the chest

Push-Up

Chest
Inverted Row: works the upper back and lats

Inverted Row

Upper BackLats
Overhead Press: works the front delts

Overhead Press

Front Delts
Goblet Squat: works the quads and glutes

Goblet Squat

QuadsGlutes
Glute Bridge: works the glutes

Glute Bridge

Glutes
Burpee: works the quads and chest

Burpee

QuadsChest
High Knees: works the quads and calves

High Knees

QuadsCalves
Incline Push-Up: works the chest

Incline Push-Up

Chest
Single-Leg Glute Bridge: works the glutes

Single-Leg Glute Bridge

Glutes
Downward-Facing Dog: works the front delts

Downward-Facing Dog

Front Delts
Cat-Cow: stretches the lower back and abs and upper back

Cat-Cow

Lower BackAbsUpper Back
Warrior I: works the quads and glutes

Warrior I

QuadsGlutes
Tree Pose: works the outer hips and calves

Tree Pose

Outer HipsCalves
Triangle Pose: works the obliques

Triangle Pose

Obliques
Low Lunge: works the quads

Low Lunge

Quads
Chaturanga: works the triceps and chest

Chaturanga

TricepsChest
Garland Pose: works the quads

Garland Pose

Quads
Seated Cat-Cow: stretches the lower back and upper back and chest

Seated Cat-Cow

Lower BackUpper BackChest
Side Plank: works the obliques

Side Plank

Obliques
Russian Twist: works the obliques

Russian Twist

Obliques
Kettlebell Swing: works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings
Overhead Cable Triceps Extension: works the triceps

Overhead Cable Triceps Extension

Triceps
Cable Woodchop: works the obliques

Cable Woodchop

Obliques

Stretches for your abs

Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.

Cobra Pose: works the lower back

Cobra Pose

Lower Back
Cat-Cow: stretches the lower back and abs and upper back

Cat-Cow

Lower BackAbsUpper Back
Warrior I: works the quads and glutes

Warrior I

QuadsGlutes
Bridge Pose: works the glutes

Bridge Pose

Glutes
Sun Salutation A: works the front delts and abs

Sun Salutation A

Front DeltsAbs
Low Lunge: works the quads

Low Lunge

Quads
Upward-Facing Dog: works the triceps and lower back

Upward-Facing Dog

TricepsLower Back
Sphinx Pose: works the lower back

Sphinx Pose

Lower Back

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackObliquesGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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