Your abdominals are some of the hardest-working muscles in your body. They contract every time you cough, climb stairs, pick something up, or twist your torso. Beyond keeping you upright and stable, a strong core boosts balance, protects against injuries, and—if hypertrophied—creates that coveted “thick” six-pack look.
Because your abs are constantly working, they require intentional overload through focused, intense training to grow. Below are 10 of the best exercises to shock your core, build thicker abs, and develop serious functional strength.
1. Roman Chair Leg Raise
A staple in most gyms, the Roman chair trains both the hip flexors and abs. Once your thighs travel past parallel and the pelvis tucks toward the ribcage, your abdominals fire hard. Keep legs straight for maximum difficulty.
How to do it: Rest forearms on the pads, let legs hang, then raise knees or straight legs past parallel. Control the descent.
2. Abdominal Crunch
Simple, but effective. Crunches target the rectus abdominis with a small range of motion, unlike sit-ups that rely heavily on hip flexors.
How to do it: Lie flat, knees bent, hands near ears. Raise shoulders off the floor, pause, then return slowly.
3. Exercise Ball Crunch
By extending the torso over a stability ball, you create a deeper stretch and contraction than a floor crunch. Ball size and positioning matter—pick one that supports your lower back comfortably.
4. V-Ups
A challenging move that combines a crunch with a leg raise, hitting abs, obliques, and hip flexors.
How to do it: Lie flat, arms and legs extended. Raise both simultaneously, touching hands toward toes at the top. Lower under control.
5. Cable Crunch
Great for progressive overload since you can add weight. Ideal for bodybuilders aiming for hypertrophy or athletes chasing strength.
How to do it: Kneel in front of a cable stack with a rope attachment. Crunch forward, focusing on ribcage-to-pelvis movement.
6. Hip Raise (Leg Raise)
When performed with a hip lift at the top, this move emphasises the lower portion of the rectus abdominis.
How to do it: Lie flat, hands by your sides. Raise legs until vertical, then lift glutes off the floor before lowering slowly.
7. Side Bends
Perfect for targeting obliques, especially with added resistance. Keep the motion strictly lateral.
How to do it: Stand tall, holding a dumbbell in one hand. Bend sideways at the waist, then return to neutral.
8. Machine Crunch
Like the cable crunch, but with seated support and adjustable resistance. Best for working in hypertrophy rep ranges (10–15).
9. Hanging Leg Raise
A classic, but often mistaken as only a lower-ab move. The abs engage strongly once the thighs pass parallel and the pelvis curls.
How to do it: Hang from a pull-up bar, lift knees (or straight legs) past parallel, then slowly lower.
10. Side Bridge
An isometric core move that strengthens obliques and stabilisers. Great for spine health and injury prevention.
How to do it: Lie on your side, prop up on one forearm, and lift your hips until your body forms a straight line. Hold.
Summary
Building thicker abdominals requires more than just casual core work—you need targeted overload. These 10 exercises challenge your abs from multiple angles, combining dynamic and isometric contractions for maximum growth.
Remember: visible abs aren’t just about strength. For men, a body fat level below ~10% and for women below ~15% is typically required. Combine these exercises with smart nutrition, and your abs won’t just support your posture—they’ll stand out.
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