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Strength Training

9 Effective Exercises For Rock Hard Abs

Whether you want a flat, toned stomach or a sculpted 6-pack, these exercises will help you get fitter, have a stronger core and look great. It will take some discipline and dedication but its worth it. A strong core sets you up for life with better balance and better posture.

For a visible six-pack, you need to target a range of muscles, so you’ll need a range of exercises to reach the deepest core parts. These 9 exercises are designed to train your entire core and get that gut rock hard.


  • Lie on your back with your hands on the back of your head and your legs raised.
  • Tense your stomach and, as you breathe out, lift your entire upper body towards your knees until it forms a vertical line.
  • Look forward and old position briefly.
  • Inhale and lower your upper body again without putting your shoulders down completely.

Do 3 sets of 20 repetitions

Targets: abdominal rectus and pyramidal muscles

Change up: In the upper holding position, tap feet alternately on the floor.


  • Get into the quadruped position, supporting yourself on your forearms. Elbows are at right angles just below the shoulders.
  • One after the other, stretch your legs backwards and place your feet close together.
  • Keep looking the floor while keeping your head in line with your spine.
  • Tense your stomach and keep a stable line without hollowing your back

Hold 3 planks for 20 seconds

Targets: all core muscles

Change up: Lift your right leg and left arm off the floor at the same time. Hold it short and switch sides.


  • Lie on your back and stretch your arms beside your body. Stretch your legs out and keep them together.
  • Lift your entire torso from the floor up to your shoulder blades, with the weight on your shoulders.
  • Lift your legs so your toes are pointing directly to the ceiling. Arms are still firmly on the mat. Tense your stomach and hold this position for 3 seconds.
  • Lower your legs again to just above the floor.

Do 3 sets of 10-12 repetitions

Targets: abdominal rectus and pyramidal muscles

Change up: Lower your feet briefly behind your head.


  • Lie on your back with your legs straight. Arms are bent with hands are on the back of the head.
  • Lift your shoulder blades and legs off the floor or mat.
  • As you exhale, bring your right elbow and left knee together, keeping your right leg straight in the air. Your upper body is curved in a cross shape.
  • Inhale and lower your upper body and bent leg back to the starting position without putting them down completely.
  • Change sides with the next exhalation.

Do 3 sets of 15 repetitions per side

Targets: straight abdominal muscle, oblique abdominal muscle and pyramidal muscle

Change up: The deeper the stretched leg, the more intensely the muscles are used.


  • Lie on your back with your arms folded close to your upper body.Lift your head slightly from the mat as you keep your eyes on the ceiling.
  • Lift your straight legs slightly off the floor and tense your abdominal muscles.
  • Bring your left leg towards the ceiling and cross it over your right.

Do 3 sets of 20 seconds

Targets: Upper, middle + lower part of the straight abdominal muscles

Change up: Loosen upper body with hands fixed on the back of the head.


  • Stand hip-width apart, crouching slightly while tensing your stomach.
  • Place your hands behind your neck with your elbows pointing outwards.
  • Exhale as you stand up, lifting your right leg and bringing it to your left elbow, twisting your torso diagonally.
  • Put your leg down again, straightening your upper body. Return to the starting position.

Do 3 sets of 15 repetitions per side

Targets: Abs straight muscles and hip flexors

Chane up: At the highest point, bring your legs and elbows together 3 times.



  • Lie on the ball and roll forward to the push-up position. Rest your lower legs on the ball with your arms straight down and hands on the floor.
  • The abdomen is tense and your head is in line with your spine.
  • As you exhale, bend your knees to a right angle and roll the ball to your elbows. Hold the bent position briefly.
  • As you inhale, stretch your legs to return to the starting position.

Do 3 sets of 10 repetitions

Targets: Abs straight muscles and hip flexors

Change up: When rolling forward, raise your buttocks up to half a handstand with only the backs of the feet still on the floor.


  • Lie down with your upper body on the side of the ball.
  • With your legs stretched and firm, place your hands behind your head with elbows pointing out. Tense your stomach.
  • As you exhale, straighten your upper body and tilt it slightly to one side. Only the stomach should be resting on the ball.
  • Slowly bring your upper body back down as you inhale.

Do 3 sets of 10 repetitions per side change sides

Targets: Straight and lateral abdominals and core

Change up: Spread the upper leg and hold it.


  • Lie on your back with your legs bent and raised. Hold the ball behind your head with your arms straight.
  • As you exhale, lift your shoulders from the floor while moving your legs upwards. Place the ball between your straight legs.
  • Holding the ball between your lower legs, lower your legs and arms back to the starting position.
  • Bring your legs and arms upright again and put the ball back into your hands.

Do 3 sets of 10 repetitions

Targets: Abs and core straight muscles

Change up: Hold in the starting position for 5 seconds.

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