Here is a library of some the best ab exercises that we have compiled from our programs. These exercises are tried tested and true over the last 15 years with 100’s of clients in our personal training studio in Vancouver B.C.. The best ab workouts consist of ab exercises that work all of the abdominal muscles from all the angles and body positions. Standing, seated, Prone and Supine.

The complete ab program consists of a complete balance of both dynamic and isometric exercises that work the each of the major muscle groups in your CORE which consist of your “Outer” and “Inner” units. The “Outer Unit” consists of the Internal and External Obliques, Rectus Abdominis and the Erector Spinae muscle. The “Inner Unit” consists of the Transverse Abdominal, Multifidus, Pelvic floor and Diaphragm.

A balanced development of these muscle groups, will make for a strong functional core that will improve your balance, strength and performance. AND if…..no, WHEN you eat a balanced whole food nutrition plan, then everyone will be able to see your lean, sexy waistline!

We hope you find these ab exercises helpful!

Inner Unit Ab Exercises

Dead Bug Swiss ball  

This is one of the best ab exercises for the inner unit muscles, specifically: Transverse Abdominals, Diaphragm  and Pelvic floor. Body is in a Supine position and muscle contraction is mainly Static.

Quadraped with Variations

This is one of the best ab exercises for the Multifidus, Erector Spinae, Transverse Abdominals, and Obliques. Body is in a Prone position and muscle contraction is mainly Static. A great exercise for rehab and/or injury prevention.

Bio-Feedback Cuff Heel Slide

This is one of the best ab exercises for the Pelvic Floor,  Transverse Abdominals, and Obliques. Body is in a Supine position and muscle contraction is mainly Static. A great exercise for activating your inner unit.

CHEK Bridge with Variations

This is one of the best ab exercises for core stability, this ab exercise works both the inner and outer units. Body is in a Prone position and muscle contraction is mainly Static. Start with the basic movements and work up to the more advanced versions.

Stomach Vacuum

This is one of the best ab exercises for learning to contract the inner unit. Body is in a standing or supine position on the floor and muscle contraction is Static. Start with 10-20 second contractions and build up to 1-2 minutes.

Heel Drop on Foam Roller with Variations

 

Deadbug Variations

Some of the best ab exercises for the inner unit muscles, specifically: Transverse Abdominals, Diaphragm  and Pelvic floor. Body is in a Supine position and muscle contraction is mainly Static. Great exercises for core stability and injury prevention.

Deadbug

When performed correctly this is one of the best ab exercises for the inner unit muscles, specifically: Transverse Abdominals, Diaphragm  and Pelvic floor. Body is in a Supine position and muscle contraction is mainly Static. This exercises is a challenge to keep your butt off the ground.

Deadbug Swiss Ball

Another more challenging variation from the “dead bug” family and again one of the best ab exercises for the inner unit muscles, specifically: Transverse Abdominals, Diaphragm  and Pelvic floor. Body is in a Supine position and muscle contraction is mainly Static.

 

Heel Drop

 

 

Hollow Rock

Lower Ab Exercises

Knee Raise With Rotation

L Sit

Lower Ab Exercises

Swiss Ball Jack Knife and Progressions

Swiss Ball Leg Raise with But Lift

Quadraped with Variations

Bent Knee Raise Roman Chair

Front Lever with Variations

Hanging Leg Raises

Leg Raise Roman Chair

Rollout (Evil Wheel)

Swiss Ball JackKnife

Upper Ab Exercises

BOSU Crunch

Overhead Cable and Med Ball Chop

Plank Variations

Sit Up on GHD

Swiss Ball Roll Out with Variations

V Sit Up with Variations

Plank Up

Fetal Flip

Kneeling Cable Crunch

Pushp up Plank on Bosu

Swiss Ball Cable Crunch

Swiss Ball Crunch w/Variations

Oblique Exercises

Seated Swiss Ball Wood Cutters

Crunch With Twist

Bicycle Crunch Isometric Hold

Pallof Press

Swiss Ball Plank with Knee to Elbow

Windshield Wiper on Swiss Ball

Bicycle Crunch

Bosu Crunch with Twist and Leg Extension

Front Plank with same side Knee to Elbow

Military Crunch

Kneeling Woodcutter

Olympic Bar Rock Singers

Quadraped Horizontal w/ Elbow to Knee

Swiss Ball Knee to Elbow(Cross-body and same side)

Seated Russian Twist

Swiss Ball Knee to Elbow(Cross-body and same side)

Side Plank w/ Variations

Side Plank

Torture Twist

Windshield Wipers

Lower Back Exercises

Reverse Hollow Rock

Glute Bridge with Variations

[/one_half_last]

Good Morning with Variations

Prone Mat Exercises

Sky Diver and Variations

Supine Lateral Ball Roll

Swiss Ball Glute Bridge With Variations

Swiss Ball Reverse Back Extension

Swiss Ball Superman

Quadraped with Variations

Swiss Ball Glute Bridge w/ Shoulder Rotation

Single Leg Glute Bridge (w/ arm resistence)

Quadraped with opposite Arm and Leg reach

Quadraped Vertical