When it comes to flat abs, endless crunches don’t work!

Regardless of your age, the key to a flatter stomach is training your entire core, including exercises that target different areas of your abdominals.

So, if you can’t stand crunches or simply want to mix up your core workout routine, try these 14 effective ab exercises that target all of your abdominal muscles, including your obliques, lower abs, and upper abs.

1. V-Ups Photo Credit: Get Healthy U

V-ups are one of the best ab workouts because they also develop incredible balance.

1. Lie flat on the floor and extend your arms behind your head. Keep your feet together and your toes pointed.
2. Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

Targets: transverse abdominus, rectus abdominus

2. Side Plank Dips

Side plank dips are oblique exercises for anyone looking to develop core strength and enviable side abs.

1. Start by laying on your right side with forearm below shoulder, body lifted and legs long, and feet stacked. Keep body straight, abs tight, and place left hand on hip.
2. Dip your hips down towards the mat and lift back up using your obliques and core muscles.

Targets: internal obliques, external obliques

3. Side Plank Reach Through

The side plank reach-through is one of the best ab oblique combination movements. You must keep your core engaged the entire time – you’ll be feeling this move!

1. Begin in a full side plank position with the right hand below shoulder, left arm reaching high above left shoulder, and legs long. (Modify by placing bottom knee onto mat if needed)
2. Tighten the abdominals and slowly scoop the left arm under the body, following with your eyes until you see behind you.
3. Slowly reach the left hand back to start position.
4. Repeat for the desired number of repetitions and switch sides.

Targets: transverse abdominus, internal obliques, external obliques, rectus abdominus

4. Toe Reach

The toe reach is different than the classic crunch you see in most ab workouts. This move focuses more on total core engagement.

1. Start on the back with legs long-reaching towards the ceiling.
2. Bring the head, neck, and shoulders off the mat and reach arms up towards the feet. Return to the tips of the shoulders and repeat.

Targets: rectus abdominus, transverse abdominus

5. Forearm Plank

The plank is a staple of most ab workouts because it recruits the entire core.

1. Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
2. Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged, and try not to let your hips rise or drop.

Targets: transverse abdominus

6. Bicycle Crunches

The bicycle crunch builds coordination and a strong core, and is one of the best ab movements out there!

1. Start lying on your back with feet off the floor and legs in a tabletop position. Hands are behind the head, and the head, neck, and shoulders are flexed off the mat.
2. Bring one knee in and reach the opposite elbow towards it. Repeat on the other side in a crisscross motion working the obliques.

Targets: transverse abdominus, internal obliques, external obliques, rectus abdominus

7. Boat Pose

The boat pose is deceptively simple. This move takes incredible core strength and builds core strength. A win-win.

1. From a seated position, draw your navel in toward your spine, bracing the abdominals.
2. With your hands on the floor behind you, bring your legs up off the floor with your knees bent in front of the chest.
3. Keeping abdominals tight, slowly lift hands off the floor and reach them forward and up while lengthening legs upward. Your body will look like a “V” shape. Lengthen your spine as you hold. (If your hamstrings are too tight, you can bend your knees.)
4. Keep abdominals tight and breathe. Stay for 30-60 seconds or as long as you can.

Targets: transverse abdominus, rectus abdominus

8. Sweeping Scissors

Ready for a challenge?

1. Start lying on the mat with arms over your head and legs long.
2. Sweep arms out to the sides and bring your head, neck, and shoulders off the mat.
3. Reach your arms long and lift one leg up and in towards the chest.  Reach your arms forward on the sides of the leg. Roll back to the mat, lowering your leg, and repeat on the other side.

Targets: transverse abdominus, rectus abdominus

9. Side To Side Obliques

The side-to-side oblique move is one of the best ab exercises for targeting the obliques.

1. Lie on the mat and bring your knees into the chest, forming a tabletop position. Bring the head, neck, and shoulder off the mat while coming into a crunch, reaching your arms long at the sides.
2. Exhale as you reach your right fingers to the right side in a forward motion, then return to center on the inhale. Exhale and reach left fingers to the left side in the same motion. Switch side to side without lowering onto the mat.

Targets: transverse abdominus, internal obliques, external obliques, rectus abdominus

10. Bend Extend Ab Tuck

Ab workouts don’t have to be boring. There’s always a new variation to try, just like this bend extends ab tuck.

1. Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat keeping the knees bent.
2. Keep abs tight and press your legs out long while slightly lowering your back. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.

Targets: transverse abdominus, rectus abdominus

11. Spiderman Abs

Spiderman abs is a move that hurts so good! Give it a try, and your lower abs will be at attention.

1. Start in a plank position with hands on the mat slightly wider than shoulders, legs long behind you, and abdominals and glutes squeezed tight.
2. Pull the left knee toward the outside of your left elbow and hold for one count. Return to the starting and repeat on the right side.

Targets: transverse abdominus, external obliques, internal obliques

12. Forearm Star Plank

This forearm star plank is a variation on the plank that will help you strengthen your core and those elusive lower abs.

1. Begin lying on the right side, forearm on the floor, body lifted, and legs extended long on the mat with feet stacked.
2. Tighten the abdominals and lift the left leg and arm up in the air. Hold them straight and keep the body still for the desired amount of time. Switch sides.

Targets: external obliques, internal obliques, transverse abdominus

13. Hip Dips

Hip dips really build those oblique muscles!

1. Begin in a forearm plank position with your forearms flat on the mat, making sure that your elbows are aligned directly under your shoulders, your core is engaged, and your body is in a straight line from your head to your feet.
2. Lower your left hip toward the floor until it almost touches, and then immediately raise back to the center.
3. Repeat on the right side.

Target: transverse abdominus, external obliques, internal obliques

14. Double Leg Stretch

 

You’ll definitely feel the burn with this one. (Which is a good thing!)

1. Start lying on your back with knees bent 90 degrees and arms lengthened alongside the calves. Your lower back should be pressed against the mat with your head, neck, and shoulders flexed up off the mat.
2. As you inhale, stretch your arms straight behind your head and legs straight to a diagonal position in front. As you exhale, circle your arms around and back to your legs while drawing your knees back into the 90-degree angle. Repeat for the desired number of reps.

Targets: transverse abdominus, rectus abdominus

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

While aging is inevitable, aging well is not.

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. Thesestrength training exercises are proven to get results for women over 50.

Strength Training for Women Over 50: 11 Best Moves

3 Walking Workouts For Weight Loss Photo Credit: Depositphotos

If you want to start working out or get back in shape after taking a break from exercise, there’s no better—or more convenient—form of exercise than walking. Walking is low-impact and doable for almost everyone, but if weight loss is your goal, we’re here to tell you that intensity is the key to success.

3 Walking Workouts For Weight Loss

The Best Love Handle Workout Photo Credit: Shutterstock

These five exercises specifically target the love handles and will have you feeling the burn!

Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.

The Best Love Handle Workout

Upgrade Your Ab Workout: 14 Exercises That Crush Crunches

Introduction

Crunches have long been a staple in ab workouts, but if you’re looking to take your core training to the next level,

it’s time to upgrade your routine. While crunches can be effective in targeting the rectus abdominis, there are

numerous other exercises that engage multiple muscle groups and provide a more comprehensive ab workout. In this

article, we will explore 14 exercises that will help you strengthen and sculpt your abs, providing you with a

well-rounded core workout.

The Plank

The plank is a simple yet highly effective exercise that targets your entire core, including the rectus abdominis,

transverse abdominis, and obliques. To perform a plank, start by getting into a push-up position. Lower your

forearms to the ground and ensure that your elbows are directly beneath your shoulders. Engage your core and hold

the position for as long as you can while maintaining proper form.

Mountain Climbers

Mountain climbers are a dynamic exercise that not only works your abs but also increases your heart rate, making it

a great cardiovascular exercise. Start in a push-up position and bring one knee towards your chest while keeping

the other leg extended. Alternate between legs in a running motion, keeping your core engaged throughout the

exercise.

Russian Twists

Russian twists target the obliques, which are essential for rotational movements. Sit on the ground with your knees

bent and your feet flat on the floor. Lean back slightly while maintaining a straight back. Hold a weight or

medicine ball in front of you and twist your torso from side to side, touching the weight to the ground on each

side.

Reverse Crunches

Reverse crunches focus on the lower abs, which can be challenging to target with traditional crunches. Lie on your

back with your legs raised and bent at a 90-degree angle. Use your core to lift your hips off the ground and bring

your knees towards your chest. Slowly lower your legs back down to the starting position and repeat.

Bicycle Crunches

Bicycle crunches engage both the upper and lower abs, providing a comprehensive workout for your entire core. Lie on

your back with your hands behind your head and your legs raised and bent at a 90-degree angle. Bring one knee

towards your chest while simultaneously twisting your torso and touching your opposite elbow to the knee. Repeat

on the other side in a cycling motion.

Dead Bug

The dead bug exercise targets the transverse abdominis, which is responsible for stabilizing the spine. Lie on your

back with your arms extended towards the ceiling and your legs raised with knees bent at a 90-degree angle.

Slowly lower one arm behind your head while simultaneously extending the opposite leg towards the ground. Return

to the starting position and repeat on the other side.

Plank Jacks

Plank jacks combine the benefits of planks with a cardio element. Start in a plank position and jump your feet

outwards as if performing a jumping jack. Jump them back together and continue the movement, keeping your core

engaged throughout.

Side Plank

The side plank targets the obliques and helps improve stability. Start by lying on your side with your forearm on the

ground and your elbow directly beneath your shoulder. Stack your feet on top of each other and lift your hips off

the ground, forming a straight line from your head to your feet. Hold the position for as long as you can and then

switch to the other side.

Flutter Kicks

Flutter kicks engage the lower abs and hip flexors. Lie on your back with your legs extended and your arms by your

sides. Lift your legs a few inches off the ground and kick them up and down in a scissor-like motion.

Leg Raises

Leg raises primarily target the lower abs. Lie on your back with your legs extended and your hands by your sides.

Keeping your legs straight, lift them towards the ceiling until they form a 90-degree angle with your torso. Slowly

lower them back down and repeat.

Pilates Scissors

Pilates scissors work the entire core, including the upper and lower abs. Lie on your back with your legs extended

towards the ceiling. Lower one leg towards the ground while keeping the other leg raised. Switch legs in a

scissor-like motion, engaging your core throughout.

Standing Oblique Crunches

Standing oblique crunches target the obliques and can be done with or without weights. Stand with your feet shoulder-width

apart and hold a weight or medicine ball in one hand. Lean towards the weighted side, bending at the waist and

feeling the contraction in your obliques. Repeat on the other side.

Medicine Ball Slams

Medicine ball slams are a high-intensity exercise that engages multiple muscle groups, including the abs. Stand with

your feet shoulder-width apart, holding a medicine ball above your head. Slam the ball down to the ground with

force, squatting down as you do so. Catch the ball on the rebound and repeat.

Conclusion

Crunches are not the only way to strengthen and sculpt your abs. By incorporating these 14 exercises into your

routine, you can upgrade your ab workout and target multiple muscle groups for a more comprehensive core training

session. Remember to always maintain proper form and gradually increase the intensity as you progress. Combine

these exercises with a balanced diet and overall fitness routine for optimal results.