Ab exercises: 8 exercises for straight and oblique abdominal muscles

Updated: October 2026

The abdomen is the centre of the core and important for posture and back. There's also a weekly plan and the answer to the question of whether belly fat can be trained away. Our back exercises.

What abdominal muscles are there and what do they do?

The abdominal muscles consist of several layers. The straight abdominal muscle (rectus abdominis) flexes the trunk and is the part that can become visible as a six-pack. The oblique abdominal muscles rotate and tilt the trunk, and the transverse abdominal muscle acts like an inner corset and stabilises the spine.

Good ab training takes all three groups into account and combines stabilising (plank) with movement (crunch, twist).

The abdomen almost always works along in everyday life: when getting up, lifting, coughing and breathing. A trained core relieves the lower back and improves posture. That also works without a six-pack goal, because function counts more than looks.

Which 8 ab exercises are suitable for home?

All exercises need no equipment. Keep your neck relaxed and breathe out as you tense.

1. Plank (forearm support): Body in a straight line, tense abs and glutes. 20 to 40 seconds, 3 rounds.
2. Crunch: Lying on your back, lift shoulders slightly, don't pull on your head. 12 to 15 repetitions.
3. Leg raise: Lying on your back, lift straight legs and lower them in a controlled way, lower back stays on the floor. 10 repetitions.
4. Dead bug: Arms and legs up, lower opposite sides. 8 per side.
5. Russian twist: Sitting, upper body leaning slightly back, rotate the trunk from side to side. 12 per side.
6. Side plank: Support yourself sideways on the forearm, hips up. 20 to 30 seconds per side.
7. Mountain climbers: Press-up position, pull knees alternately to the chest. 20 repetitions in total.
8. Bicycle crunch: Elbow to the opposite knee. 12 per side.

Between sets, give yourself a 30 to 45 second break.

Beginner or advanced? If the plank is still too hard, support yourself on your knees. If the exercises feel easy, lengthen the hold times, slow down the movement (3 seconds up, 3 seconds down) or add a light weight for the Russian twist. Slow, controlled repetitions challenge the abs more than fast jerking up.

What does a weekly plan for the abdominal muscles look like?

Three sessions a week are enough. Muscles need breaks between sessions to adapt.

After two weeks, increase hold times by 5 to 10 seconds or repetitions by two. An additional training stimulus is more important than an additional training day.

A circuit on Friday keeps the training varied: 40 seconds exercise, 20 seconds rest, then on to the next. If you also move more, for example by walking or cycling, that complements the plan sensibly. You'll find inspiration for exercise throughout the year in Exercise in autumn.

Can you train away belly fat?

No, targeted fat loss in one body area is a myth. Ab exercises strengthen the muscles, but the body loses fat overall, not where you train. A visible ab muscle depends on body fat percentage.

What works: a moderate calorie deficit, enough protein, everyday movement, strength training for the whole body and enough sleep. The basic rules for losing weightgive guidance. You'll learn more about energy use at Boost your metabolism.

Diet also influences how the belly looks: bloating, large meals and salt can make it look temporarily puffed up without any change in fat. If that applies to you, read our post on bloated belly.

What mistakes should you avoid in ab training?

The most common mistakes are momentum, pulling on the head and an arched lower back. Anyone who trains too fast works the hip flexors and back more than the abs.

• Breathe out when you tense, and don't hold your breath.
• Press the lower back towards the floor during leg exercises.
• Skip hundreds of repetitions, more quality is enough.
• Also train back and legs so the core stays balanced.

If you have back problems, disc problems, after operations and after childbirth (diastasis recti), have the training checked first.

Breathing and posture count too: anyone who holds their breath during training raises the pressure in the abdominal cavity unnecessarily. Breathe evenly and don't let the rib cage flare forward.

How often can you train the abdominal muscles?

Two to four times a week makes sense, with at least one rest day between intense sessions. The abs recover like other muscle groups and benefit from rest, protein and sleep.

Start every session with two to three minutes of warming up, such as cat-cow or relaxed marching on the spot, and finish with a gentle stretch like child's pose. That makes the training more pleasant and helps you stay with it.

Pain in the abdomen or groin is not normal muscle soreness. With sudden pain, a visible bulge or nausea during exertion, see a doctor. This article does not replace medical advice. After training, water or a cold-pressed juice is a nice break.

Matching from frank.

After training, a small sip is fine too: the Organic Ginger Shot Immunity (95 ml, cold-pressed) contains ginger, turmeric, pepper, orange, echinacea and acerola. A shot replaces neither a meal nor protein and has nothing to do with building muscle.

You might also be interested in

• Basic rules for losing weight
• How can you boost your metabolism?
• Where Should Your Energy Go? - Exercise in autumn

Frequently asked questions about ab exercises

How often should you do ab exercises?

Two to four sessions a week make sense, with rest days in between. Daily training doesn't automatically bring more.

Which ab exercise is most effective?

There isn't one exercise. A mix of plank, crunch, leg raise and rotation exercises covers all abdominal muscles.

How do I get a flat stomach?

A flat stomach depends on body fat, predisposition and digestion. Training, exercise and a balanced diet work together.

Are crunches bad for the back?

Done cleanly, they are suitable for many people. With back complaints, plank and dead bug are often gentler; if in doubt, ask a physiotherapist.

Is plank alone enough?

Plank trains mainly stability. Add movement and rotation exercises to address all abdominal muscles.

Note: This article is for general information and does not replace medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.