ACE Fit | Exercise | Ab Exercises

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James C Parck

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Heidi Frechette

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Ab Exercises

Tighten your abdominal muscles and protect your spine with the most effective ab exercises from the American Council on Exercise (ACE). Learn proper techniques and step-by-step instruction from America's Authority on Fitness. This large collection of exercises is also featured in complete workout routines that include full-body and at-home workouts. Whether you’re looking for beginner level training or advanced fitness programs, we have something here for everyone to target core muscle groups. Choose from a wide variety of lower ab exercises, standing trunk rotations, reverse crunches and more. If you have any questions or want to hear what leaders in the industry are saying, please see our Ask the Expert section.

Stability Ball Knee Tucks
Target Body Part:	Abs,Legs - Calves and Shins
Equipment Needed:	Stability Ball
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Seated Medicine Ball Trunk Rotations
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Stability Ball Prone Walkout
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
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Bird-dog
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	No Equipment
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Front Plank
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
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Stability Ball Dumbbell Fly
Target Body Part:	Abs,Chest
Equipment Needed:	Dumbbells,Stability Ball
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Stability Ball Dumbbell Overhead Triceps Extension
Target Body Part:	Abs,Arms
Equipment Needed:	Dumbbells,Stability Ball
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Stability Ball Dumbbell Press
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Dumbbells,Stability Ball
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Stability Ball Pikes
Target Body Part:	Abs,Shoulders
Equipment Needed:	Stability Ball
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TRX ® Suspended Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
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Inverted Flyers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Bodyweight Squat
Target Body Part:	Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Activation Lunges
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Partner Assisted Bodyweight Squats
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

V Sit Partner Rotations with Medicine Ball
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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BOSU^® Lateral Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
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Childs Pose
Target Body Part:	Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Forward Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Stepping over Cones
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Cones
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Half-kneeling Lift (Hay Bailer)
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Half-Kneeling Wood Chop
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Hexagon Drill
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Cones
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Inchworms
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
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Jammer - Torso Rotations
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
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Medicine Ball Lunge to Chest Pass
Target Body Part:	Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
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Quadruped Bent-knee Hip Extensions
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Single Leg Stand
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Single-leg Stand with Airex Pad
Target Body Part:	Abs
Equipment Needed:	Airex Pad
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Standing Gate Openers (Frankensteins)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Hamstrings Curl
Target Body Part:	Abs,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Leg Extension
Target Body Part:	Abs,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Lift (Hay Bailer)
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Supine Hollowing with Lower Extremity Movements
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Supine Snow Angel (Wipers) Exercise
Target Body Part:	Abs,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

Triceps Extension with Tubing (partner resisted)
Target Body Part:	Abs,Arms,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

TRX ® Atomic Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Back Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
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TRX ® Biceps Curl
Target Body Part:	Abs,Arms
Equipment Needed:	TRX
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TRX ® Single-arm Chest Press
Target Body Part:	Abs,Arms,Chest
Equipment Needed:	TRX
View Details >

Bear Crawl
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	No Equipment
View Details >

Standing Cable Rotation
Target Body Part:	Abs
Equipment Needed:	Resistance Bands/Cables
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Hip Rotations (Push-up Position)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Wood Chop
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Bent-Knee Sit-up / Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Standing Medicine Ball Trunk Rotations
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Side Plank with Bent Knee
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Stability Ball Shoulder (Glute) Bridge
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

Supine Reverse Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

TRX ® Suspended Knee Tucks
Target Body Part:	Abs,Chest
Equipment Needed:	TRX
View Details >

Cobra
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

Stability Ball Russian Twist
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
View Details >

Lunge with Elbow Instep
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

BOSU^® Squat Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
View Details >

TRX ® Single-arm Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

Dirty Dog
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Plank (Modified)
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Supine Reverse Marches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Barbell Jammers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Forward Lunge with Arm Drivers
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Bridge
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Lateral Over Unders
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment,Raised Platform/Box
View Details >

Lunge with Overhead Press
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Medicine Ball Push-ups
Target Body Part:	Abs,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Seated Side-Straddle Stretch
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle with Side Reaches
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Side Plank with Straight Leg
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side-lying Arm Rolls (Db)
Target Body Part:	Abs,Shoulders
Equipment Needed:	Dumbbells,No Equipment
View Details >

Single-arm Medicine Ball Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Single-leg Stand with Reaches
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Stability Ball Sit-ups / Crunches
Target Body Part:	Abs
Equipment Needed:	Stability Ball
View Details >

Standing Hip Abduction
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Hip Adduction
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Low Cable Hip Abduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Standing Low Cable Hip Adduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Weight Machines / Selectorized
View Details >

Standing Single-leg Cable Rotation
Target Body Part:	Abs
Equipment Needed:	Resistance Bands/Cables
View Details >

Supine Bicycle Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Supine Dead Bug
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Supine Pelvic Tilts
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Supine Rotator Cuff
Target Body Part:	Abs,Shoulders
Equipment Needed:	No Equipment
View Details >

Supine Spinal Twist with Rib Grab and Progressions
Target Body Part:	Abs,Back,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

TRX ® Chest Press
Target Body Part:	Abs,Arms,Chest
Equipment Needed:	TRX
View Details >

TRX ® Front Rollout
Target Body Part:	Abs
Equipment Needed:	TRX
View Details >

TRX ® Suspended Pike
Target Body Part:	Abs,Shoulders
Equipment Needed:	TRX
View Details >

Upward Facing Dog
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

V-ups
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Vertical Toe Touches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Walking Lunges with Twists
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Medicine Ball
View Details >

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Ab Exercises

Exercise Library

Ab Exercises

Stability Ball Knee Tucks

Seated Medicine Ball Trunk Rotations

Stability Ball Prone Walkout

Bird-dog

Front Plank

Stability Ball Dumbbell Fly

Stability Ball Dumbbell Overhead Triceps Extension

Stability Ball Dumbbell Press

Stability Ball Pikes

TRX ® Suspended Lunge

Inverted Flyers

Bodyweight Squat

Glute Activation Lunges

Partner Assisted Bodyweight Squats

V Sit Partner Rotations with Medicine Ball

BOSU® Lateral Jumps

Childs Pose

Forward Lunge

Forward Stepping over Cones

Half-kneeling Lift (Hay Bailer)

Half-Kneeling Wood Chop

Hexagon Drill

Inchworms

Jammer - Torso Rotations

Medicine Ball Lunge to Chest Pass

Quadruped Bent-knee Hip Extensions

Single Leg Stand

Single-leg Stand with Airex Pad

Standing Gate Openers (Frankensteins)

Standing Hamstrings Curl

Standing Leg Extension

Standing Lift (Hay Bailer)

Supine Hollowing with Lower Extremity Movements

Supine Snow Angel (Wipers) Exercise

Triceps Extension with Tubing (partner resisted)

TRX ® Atomic Push-up

TRX ® Back Row

TRX ® Biceps Curl

TRX ® Single-arm Chest Press

Bear Crawl

Standing Cable Rotation

Hip Rotations (Push-up Position)

Standing Wood Chop

Bent-Knee Sit-up / Crunches

Standing Medicine Ball Trunk Rotations

Side Plank with Bent Knee

Stability Ball Shoulder (Glute) Bridge

Supine Reverse Crunches

TRX ® Suspended Knee Tucks

Cobra

Stability Ball Russian Twist

Lunge with Elbow Instep

BOSU® Squat Jumps

TRX ® Single-arm Row

Dirty Dog

Side Plank (Modified)

Supine Reverse Marches

Barbell Jammers

Forward Lunge with Arm Drivers

Glute Bridge

Lateral Over Unders

Lunge with Overhead Press

Medicine Ball Push-ups

Seated Side-Straddle Stretch

Seated Straddle with Side Reaches

Side Plank with Straight Leg

Side-lying Arm Rolls (Db)

Single-arm Medicine Ball Push-up

Single-leg Stand with Reaches

Stability Ball Sit-ups / Crunches

Standing Hip Abduction

Standing Hip Adduction

Standing Low Cable Hip Abduction

Standing Low Cable Hip Adduction

Standing Single-leg Cable Rotation

Supine Bicycle Crunches

Supine Dead Bug

BOSU^® Lateral Jumps

BOSU^® Squat Jumps