The Best Lower, Mid, and Upper Ab Exercises You Can Do

Before I mention these different ab exercises, there are a few things that should be clear. This workout should only be part of your complete training program. It's important to keep your focus on larger muscle groups since your abdominals are auxiliary muscles. Second, this workout should not be done more than 3 times a week. Also, it there should be at least 2 days between each time you workout your abs, they tend to recover quicker than other muscle groups. Each exercise should be done in a slow steady motion, you shouldn't rush.  Finally, you should do 3 sets and 15-25 reps of each exercise.


1) Upper Abs

-Decline Bench Sit-Up: To do this exercise, lay yourself down on a decline bench. Start out with your back flat on the bench. Slightly come up a few inches off of the bench so that the tension stays in your upper abs. Bring your back down to the bench and repeat.

2) Mid Abs

-Ins and Outs: You can do this exercise on the floor or on a flat bench. While sitting, lift your legs up so that your only support is your hands and bottom. Make sure your hand are behind your back. Now push your legs in and out with your knees bending as you do this.

3) Lower Abs

-Leg Lifts: If you're doing this workout at home this exercise can be done on the floor but is usually done on the lateral lift machine at the gym. If at the gym, simply stand on the machine with your back straight on the cushion. Your only support is your elbows on the elbow cushion. Now slowly lift your legs up as high as you can and bring them down in a steady motion. These are simpler on the floor and are also effective. If at home, lie down flat on your back with your hands on the floor. Keep your body steady as you lift only your legs straight up to a 90 degree angle and bring them down slowly right before they touch the floor.