I’m just going to say it—most ab workouts are a waste of time. If you’ve been grinding through endless crunches and wondering why your abs still look like a sad pancake, we need to talk.
The truth is, flat, strong abs don’t come from doing 500 sit-ups. They come from training your entire core the right way, combining strength, stability, and rotation—while avoiding the common mistakes that keep most people stuck.
A study found that multi-plane core exercises (ones that involve flexion, rotation, and stability) activate more muscle fibers than traditional crunches. Translation? If you want real results, you need to train your core like an athlete, not like someone chasing a six-pack in 2003.
Why Training Your Core Matters (Beyond Just Looking Good)
Yes, visible abs are cool, but a strong core does way more than just look nice in a mirror. It improves:
- Posture (so you don’t look like a shrimp hunched over your laptop)
- Lifting strength (hello, bigger squats and deadlifts)
- Athletic performance (faster sprints, stronger punches, better agility)
- Injury prevention (because back pain is not the vibe)
Most people think core training = crunches and planks. But if you actually want flat, strong abs, you need to hit every part of your core—your rectus abdominis (front abs), obliques (side abs), transverse abdominis (deep core), and even your lower back.
The 10 Best Core Exercises for Flat, Strong Abs
I’ve tested every core move under the sun, and these are the ones that actually deliver results. Whether your goal is aesthetic abs, functional strength, or just finally feeling like your core can handle real life, this list has you covered.
Let’s get into it.
1. Deadbugs: The Ultimate Core Activator
If you want strong, functional abs, start with deadbugs. This move teaches your core to brace properly, making every other ab exercise more effective.
How to do it:
- Lie on your back with arms straight up and knees bent at 90 degrees.
- Press your lower back into the floor.
- Slowly lower your right arm and left leg while keeping your core engaged.
- Return to the start and repeat on the other side.
- Do 3 sets of 12 reps per side.
Callie’s Tip: If your lower back arches, you’re not engaging your core. Keep it pressed down the whole time.
2. Hanging Leg Raises: The Lower Ab Killer
If you struggle with lower ab definition, hanging leg raises will change your life.
How to do it:
- Hang from a pull-up bar with an overhand grip.
- Keep your core braced and avoid swinging.
- Lift your legs straight up until they’re parallel to the ground.
- Slowly lower down with control.
- Do 3 sets of 10-15 reps.
Callie’s Tip: If full leg raises are too hard, start with hanging knee raises and work your way up.
Recovery Essential: The Therabody RecoveryAir PRO Compression Boots help flush out soreness so your legs (and abs) recover faster.
3. Russian Twists: The Oblique Shredder
If you want defined obliques, Russian twists are a must-do. They work the deep core muscles that help with rotation, balance, and explosive power (think: sprinting, swinging a bat, or, let’s be real, turning to check if you left your AirPods at the gym).
How to do it:
- Sit on the floor with knees bent and feet lifted slightly off the ground.
- Hold a dumbbell or medicine ball at chest level.
- Rotate your torso to the right, bringing the weight toward your hip.
- Return to the center, then twist to the left.
- Do 3 sets of 20 reps (10 per side).
Callie’s Tip: If your hip flexors take over, place your feet on the ground until your core gets stronger.
Pick: The Bowflex SelectTech 840 Kettlebell lets you adjust weight from 8-40 lbs, making it a game-changer for core workouts.
4. Ab Rollouts: The Core Killer
There’s no ab exercise more humbling than an ab rollout. This move engages the entire core, hitting your deep stabilizing muscles like nothing else. If you’ve ever tried it and thought, Wait, do I even have abs?—you’re doing it right.
How to do it:
- Start on your knees, gripping an ab wheel or barbell with plates.
- Keep your core tight and glutes engaged.
- Roll forward as far as you can without collapsing.
- Use your core to pull yourself back up.
- Do 3 sets of 10 reps.
Callie’s Tip: If full rollouts are too hard, start with shorter ranges of motion and gradually increase.
Recovery Must-Have: The Theragun PRO massage gun helps relieve deep muscle tension after brutal core sessions.
5. Hanging Windshield Wipers: Core and Grip Strength in One
Want rock-solid abs and grip strength that makes opening jars look effortless? Hanging windshield wipers are next-level for core control.
How to do it:
- Hang from a pull-up bar with an overhand grip.
- Engage your core and lift your legs to a 90-degree angle.
- Slowly rotate your legs side to side, like a windshield wiper.
- Do 3 sets of 10 reps per side.
Callie’s Tip: Keep your shoulders engaged to avoid swinging.
Training Upgrade: The Mikolo Smith Machine Home Gym gives you a commercial-grade pull-up bar and power rack in one.
6. Stability Ball Pikes: Core + Shoulder Burnout
Stability ball pikes look graceful but feel like fire. They force your deep core to engage while building shoulder strength.
How to do it:
- Start in a high plank with your feet on a stability ball.
- Engage your core and lift your hips toward the ceiling.
- Slowly return to the starting position.
- Do 3 sets of 12 reps.
Callie’s Tip: If pikes are too hard, start with stability ball knee tucks instead.
Performance Upgrade: The Lifepro Portable Infrared Sauna Blanket for Home Relaxation speeds up muscle recovery and reduces inflammation post-workout.
7. Cable Woodchoppers: The Secret to Strong, Defined Obliques
This move mimics real-life twisting motions (think: throwing a punch, swinging a golf club, or grabbing your gym bag off the floor).
How to do it:
- Set a cable machine to shoulder height.
- Stand with feet hip-width apart and grab the handle with both hands.
- Rotate your torso diagonally downward, pulling the cable across your body.
- Slowly return to start and repeat.
- Do 3 sets of 12 reps per side.
Callie’s Tip: Focus on rotating from your core, not just your arms.
8. Standing Landmine Twists: Build Power & Stability
Landmine twists are athlete-approved because they build core strength, stability, and rotational power.
How to do it:
- Place a barbell into a landmine attachment.
- Hold the end with both hands, arms extended.
- Rotate the bar from side to side, engaging your core.
- Do 3 sets of 12 reps per side.
Callie’s Tip: Keep a slight bend in your arms—don’t let the weight pull you forward.
Strength Must-Have: The PowerBlock Elite Adjustable Dumbbells replace an entire rack of weights in one set.
9. Plank to Push-Up: Total Core & Upper Body Burn
This move torches your core while building shoulder stability and endurance.
How to do it:
- Start in a forearm plank.
- Push up onto your right hand, then left hand.
- Lower back to forearms.
- Do 3 sets of 12 reps.
Callie’s Tip: Keep your hips still—no wiggling!
10. Reverse Crunches: The Ultimate Lower Ab Finisher
If lower abs are your struggle zone, reverse crunches are a game-changer.
How to do it:
- Lie on your back with legs bent.
- Engage your core and lift your hips off the ground.
- Slowly lower down without arching your back.
- Do 3 sets of 15 reps.
Callie’s Tip: Use slow, controlled movement—momentum is cheating.
The Takeaway
Getting flat, strong abs isn’t about doing thousands of crunches. It’s about training your entire core with the right exercises, smart recovery, and consistency.
Recap of Must-Have Gear for Next-Level Training:
- Best for Recovery: Therabody RecoveryAir PRO Compression Boots
- Best adjustable weight: Bowflex SelectTech 840 Kettlebell
- Best Home Gym Machine: Mikolo Smith Machine Home Gym
- Best Post-Workout Recovery: Theragun PRO & HigherDOSE Red Light Therapy Face Mask
So, pick a few of these exercises, train smart, and remember—strong abs are about more than just looks. They’re the foundation for everything you do.
Now go crush that core workout.
About Callie Mercer
Callie Mercer is the founder of FitWoman Glow, a fitness expert, and a passionate advocate for strength training, holistic wellness, and biohacking for women. With years of experience in personal training, injury recovery, and high-performance fitness, she’s on a mission to help women unlock their strongest, healthiest selves—without the nonsense. Follow her for expert advice, unconventional training tips, and a no-BS approach to building a body you love.
Affiliate Disclaimer
Some links in this post are affiliate links, meaning I may earn a small commission if you purchase through them—at no extra cost to you. I only recommend products I genuinely trust and believe in, all aligned with FitWoman Glow’s mission to help you train smarter, recover better, and feel amazing in your body.
