10 Exercises for Abs That Work Your Entire Body

Fitness experts share a selection of effective exercises to strengthen your core. Visible results can be achieved in a month with a combination of training and balanced nutrition.

Apr 28, 2026

A demonstration of the vertical plank exercise, an accessible alternative to the classic plank.
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Shutterstock/Fotodom.ru

Many people strive for a toned figure, and one of the common problems is fat accumulating in the abdominal area. The main causes are a sedentary lifestyle and an unbalanced diet, if there are no serious medical factors. Fitness training is a popular way not only to correct your figure but also to improve your health.

An illustration of the farmer«s carry exercise that develops stability and engages deep core muscles.

It’s important to understand: there is no magic exercise that selectively burns belly fat. Reducing volume requires a comprehensive approach, including a calorie deficit. However, targeted work on the core muscles is key to strengthening the abs, improving posture, and maintaining overall tone. Fitness trainer Artyom Opalnitsky has selected five effective exercises that, combined with proper nutrition, will help make your torso more defined and strong.

The bug exercise improves coordination and engages all core muscles while training the vestibular system.

1. Vertical plank

Hanging leg raises target the lower abs and hip flexors, with the abs acting as stabilizers.

This is an accessible alternative to the classic plank that can be performed anywhere — even at work. Stand straight in front of a mirror, look ahead. Take a deep breath in for three seconds, then a forced exhale for six seconds, trying to empty your lungs as much as possible. After exhaling, hold your breath for four seconds while maintaining tension in your abdomen. Repeat the cycle three times with a one-minute rest, then rest for two minutes and do two more such sets.

A body raise with ball toss adds a gamification element to ab workouts and engages arm and shoulder muscles.

2. ‘Farmer on the spot’

Demonstration of the reverse plank on forearms with a leg kick, mainly loading the core muscles.

This exercise develops stability and engages the deep core muscles. Stand straight, pick up a dumbbell weighing 10–12 kg in one hand. Lift the opposite leg, bending at the knee, and maintain balance. Your body should remain straight — if your abdominal muscles are relaxed, you will lean to the side. Do three lifts with each leg in one set, alternating the hand holding the weight. Three sets total.

Side plank with diagonal touch develops chest and quadratus lumborum muscles, improving posture and stability.

3. ‘Bug’

This movement improves coordination and engages all core muscles. Get on all fours, balancing on your hands and knees. Simultaneously lift your left arm and right leg, extending them at the shoulder and hip joints. Try not to sway. This exercise not only strengthens the abs but also trains the vestibular system. Start with 10–15 lifts on each side in three sets.

4. Hanging leg raise

A classic exercise that engages not only the abs but also the leg and forearm muscles. Hang from a bar, slowly lift your knees bent towards your stomach. Experienced athletes can try lifting straight legs. Here the abs act as stabilizers, preventing arching in the lower back. Perform 10 repetitions in 2–3 sets.

5. Body raise with ball toss

A fun exercise that adds variety to your workouts. Lie on your back, holding a light ball. Raise your torso as in a standard crunch, and at the top point toss the ball upward, then catch it. This adds a gamification element and engages the arm and shoulder muscles. Do 20 repetitions in three sets.

Artyom Opalnitsky notes that this set engages different muscle groups — core, legs, arms. Simple movements allow you to fully engage the body. First changes can be noticed within a month, and with a calorie deficit, reduce waist size by several centimeters.

6. Reverse plank on forearms with leg kick

Sit on the floor, lean on your forearms, lift your hips so that your body forms a straight line from heels to crown. While holding the position, perform a kick upward with one leg. This exercise strengthens arms, legs, and wrists, but the main load is on the core muscles. Do 20 repetitions on each leg.

As trainer Valeria Andreeva explains, core muscles are a complex of muscles that support the spine, hips, and internal organs. Training them improves not only the appearance of the stomach but also the overall condition of the body, including posture and breathing.

7. Side plank with diagonal touch

Lie on your side, lean on your forearm, extend the other arm upward. Lift your hips, forming a straight line from feet to head. With your free hand, reach toward the opposite foot, twisting your torso. This exercise develops the chest and quadratus lumborum muscles, improving posture and stability. Perform 15 repetitions on each side.

8. ‘Bicycle’ with resistance band

A more challenging version of the familiar exercise. Place a resistance band on your feet and, lying on your back, mimic cycling, trying to pull your thigh toward your torso. This strengthens the knee joints, hamstrings, glutes, and hips. Do 20 movements on each leg.

9. Shoulder blade lift with twist

Combine two movements: first lift your back off the floor up to the lower shoulder blades, then perform a torso raise with a diagonal twist. This exercise develops the rhomboid, trapezius, and latissimus dorsi muscles, which promotes ease of movement and strengthens the back. Repeat 20 times.

10. ‘Climber’

Assume a plank position on straight arms, body in a straight line. Alternately pull your knees toward your chest at a fast pace, not allowing your hips to sag or rise. This exercise works the shoulder girdle, shins, and, of course, the abs. Do 20 repetitions on each leg.

Valeria Andreeva emphasizes: regular performance of these exercises will not make your stomach invisible overnight, but will significantly strengthen muscles and improve definition. In combination with a healthy diet and an active lifestyle, they will help achieve lasting results.