List of the Best Abdominal Exercises

There are literally hundreds of different ab blasters out there, so any list of the best abdominal exercises around is bound to look a bit different depending on whom you ask. Some exercises are pretty universal. However, here's a list of seven top choices for earning that rock-hard sixpack.

So, without further ado, here are seven solid winners every serious trainer should have in their ab-training arsenal.

• Classic crunches

The classic crunch is probably the most common exercise of all. Lie down on the floor with hips and knees bent so both feet are firmly planted on the floor. Place your hands next to your neck or across the chest (don't tug at the back of the head) and crunch your abs together so your shoulders are lifted a few inches off the ground. Lower back should be pressed against the floor the whole time.

• Cable crunches

Kneel in front of a cable machine with a thick rope attached to the upper pulley. Grab the rope and tuck in your fists against the front of your shoulders. Imagine folding your midsection, with the "fold" being across the bottom of your ribcage. This will help keep the focus on abs rather than hip flexors.

• Oblique twists

Old-fashioned broomstick twists don't put any real resistance to the exercise, but a machine that lets you add a horizontal resistance can make a big difference. Different brands have slightly different setups, but most gyms have at least one machine that lets you sit with your chest against a V-shaped pad and twist to the sides. Familiarize yourself with it and make use of it at least twice a month.

• Bent-knee hip raise

Lie on your back, angling your arms slightly out from your body like a downwards V. Bend your knees 90 degrees and let your feet hover a few inches off the floor. Then, slowly contract your abs so that your knees are pulled up to the chest in an arc. Hold and squeeze for a second before slowly descending to the starting position.

• The plank

Place your toes and elbows/forearms on a mat, so that your body is "hovering" a foot or so above the floor. Your feet should be together and your body straight like a fire poke. Attempt to hold this position for as long as possible, adding a couple seconds every week.

• Alternate heel touches

This is a fairly unknown oblique-crusher that helps tighten up those sides quite nicely. Lie on your back like you would when starting a classic crunch, with your hips at about 45 degree and knees at a 90 degree angle. However, you exercise by reaching down and touching alternate heels. It's a very short exercise, meaning you'll only move a couple inches, but it's surprisingly effective.

• Air bike

Lie down on the floor with your knees pointing up and lower legs hovering parallel to the floor. Now, do a slow-motion pedaling movement with your feet while simultaneously lifting your left shoulder and twisting your torso so that your left elbow makes contact with your right knee. Let your upper body return to the starting position before alternating sides. It takes a little practice, but try to make it a nice, smooth motion.

There's plenty more excellent ab destroyers out there, such as rollerball, plank sidestands, Captain's Chair, dumbbell sidebends, reverse crunches, hanging knee raises and a myriad exercise ball-based ideas. Again, any list of the best abdominal exercises will vary a little by the person you ask, but here's a good starting line for anyone looking to get in shape. Good luck!

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