Having strong abs isn’t just about looking fit, they’re important for everyday things too. From lifting weights at the gym to carrying groceries, your abs help support your back and keep your body steady. A strong core helps protect your spine, improves your balance, and boosts how well you move. That’s why it’s important to work on your core strength.
Here are eight great exercises that can help you test and improve your ab strength.
These moves are more advanced than regular crunches or sit-ups. They challenge your abs in different ways like holding your body steady, resisting twisting, and carrying weight. You’ll work on strength, balance, and coordination all at once.
By the time you finish, you’ll have a stronger, more stable core that supports you in the gym and in everyday life and maybe even some visible abs too.
The Exercises
Exercise #1: Plank Up-Downs
Why Do It:
Plank up-downs are a tougher version of the regular plank. They work your abs hard because you have to keep your body stable while moving up and down. This move also works your shoulders and hips. The main challenge is keeping your body from twisting as you move it helps build full-body control, strength, and stability. Plus, it gets your heart rate up and boosts core endurance.
How To Do It:
- Start in a high plank with your hands under your shoulders and your body in a straight line.
- Lower your right forearm to the ground, then your left, so you’re in a forearm plank.
- Press back up, starting with your right hand, then your left, returning to the high plank.
- Keep your hips as steady as possible to avoid twisting.
- Switch arms each time so both sides get equal work.
Try This:
- Do 3 sets of 10–12 reps (that’s 5–6 reps per side).
Exercise #2: Plank with Shoulder Taps
Why Do It:
Plank shoulder taps look simple, but they’re super effective. Each time you lift a hand to tap your opposite shoulder, your abs have to work extra hard to keep your body from twisting or wobbling. It’s a great test of core control and stability. Your shoulders also get a workout as they help keep you steady. If regular planks feel too easy, this move will definitely turn up the heat.
How To Do It:
- Start in a high plank with your hands under your shoulders and your body straight from head to heels.
- Lift your right hand and tap your left shoulder — don’t let your hips twist!
- Put your right hand back down and tap your right shoulder with your left hand.
- Keep your movements slow and steady to stay in control and really work your core.
Try This:
- Do 3 sets of 8–12 taps per side.
Exercise #3: Reverse Crunch
Why Do It:
Reverse crunches might look easy, but they really hit your lower abs — one of the hardest spots to target. The key is to move slowly and with control. Instead of just lifting and dropping your hips, you use your abs to lift and lower them smoothly. This makes your muscles work harder and gives you that satisfying burn that means it’s working.
How To Do It:
- Lie on your back with your arms by your sides and your legs bent at a 90-degree angle.
- Use your abs to lift your hips off the floor and pull your knees toward your chest.
- Slowly lower your hips back down, keeping your abs tight the whole time.
- Don’t rush or use momentum — focus on using your core to control every part of the movement.
Try This:
- Do 3 sets of 12–15 reps.
Exercise #4: Weighted Forearm Plank
Why Do It:
Adding weight to a plank might seem simple, but it seriously ups the challenge. With the extra load on your back, your core has to work much harder to keep your body steady and straight. It’s not just a test of physical strength — it challenges your mental focus, too. Can you stay tight and strong, even when it gets tough? This version turns the regular plank into a true strength-builder.
How To Do It:
- Get into a forearm plank — elbows under your shoulders, body straight from head to heels.
- Have a partner carefully place a weight plate on your upper back (or wear a weighted vest).
- Keep your core tight and avoid letting your hips drop or rise.
- Hold the position, breathing deeply and staying as still as possible.
Try This:
- Do 3 sets, holding for 30 to 60 seconds each time.
Exercise #5: Weighted Side Plank
Why Do It:
Six-pack abs look cool, but your side abs called obliques are just as important. If you ignore them, your core won’t be as strong or balanced. The weighted side plank targets these side muscles and pushes your stability to the limit. By adding weight, you make your body work harder to stay straight and lifted. It’s a simple move with powerful results, especially for core balance and control.
How To Do It:
- Lie on your side with your elbow directly under your shoulder and legs stacked on top of each other.
- Lift your hips to form a straight line from your head to your feet — this is your side plank.
- Hold a dumbbell or place a weight plate on your top hip.
- Keep your hips lifted high and your body straight.
- Don’t let your hips sag — that’s when it stops working.
Try This:
- Hold for 20 to 40 seconds per side.
- Do 3 sets on each side.
Exercise #6: Side Plank with Hip Dips
Why Do It:
Most core exercises help you stay still and stable, but building endurance is just as important. That’s where side plank hip dips come in. This move strengthens your side abs (obliques) while also giving them a good stretch. The dipping action adds a challenge and helps your core keep working over time. Do enough reps, and you’ll definitely feel the burn — in a good way!
How To Do It:
- Get into a side plank with your elbow under your shoulder and your body in a straight line.
- Lower your hips down slowly, close to the ground but don’t let them touch.
- Lift your hips back up to the starting position.
- Keep your body straight — no twisting or leaning.
Try This:
- Do 3 sets of 12–15 dips on each side.
Exercise #7: Pallof Press
Why Do It:
Exercises like the Pallof press don’t look flashy, but they’re super effective. Your core’s job isn’t just to move — it’s to resist movement, especially twisting. This move teaches your body to stay strong and stable when outside forces try to pull you off balance. It targets your abs, shoulders, and even glutes. Great for improving control, balance, and strength for everyday life and workouts.
How To Do It:
- Hook a resistance band to something sturdy at chest height.
- Stand sideways to where it’s anchored and grab the handle with both hands at your chest.
- Step away to create some tension in the band.
- Press your hands straight out in front of you, keeping your body still.
- Pause for a second, then bring your hands back to your chest — stay strong and don’t let the band pull you sideways.
Try This:
- Do 3 sets of 10–12 presses on each side.
Exercise #8: Heavy Farmer Carries
Why Do It:
If you want real-world strength, farmer carries are a must. They’re simple but powerful: just carry something heavy and walk. This move works your entire body, especially your core, back, glutes, and grip. The challenge is to stay upright without leaning or hunching — your core has to stay tight the whole time. It’s one of the best ways to build strength that translates to everyday tasks like carrying groceries or lifting kids.
How To Do It:
- Grab a heavy dumbbell or kettlebell in each hand.
- Stand tall — shoulders back, chest up, abs tight.
- Walk forward slowly with small, steady steps.
- Keep your body straight — don’t let the weights pull you down or make you lean.
Try This:
- Do 3 sets of 40–60 seconds of walking. Keep it controlled and stay focused on posture.