10 Abs Exercises Better Than Crunches
Dumbbell Pushup Row
Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles
and position yourself in a pushup position. (B) Lower your body to the floor and then press
back up. (C) Once you're back in the starting position, pull the dumbbell in your right hand
up toward the side of your chest. Pause, then return the starting position and repeat with
your left hand. That's 1 rep. Try to prevent your torso from rotating each time you row the
Dumbbell Curl to Squat to Press
(A) Grab a pair of dumbbells and let them hang at arm's length next to your sides with your
palms facing forward. (B) Without moving your upper arms, bend your elbows and curl the
dumbbells as close to your shoulders as you can. Immediately push your hips back and
lower your body into a squat, until your thighs are at least parallel to the floor. (C) Stand up
and press the dumbbells over your head. That's 1 rep. Return to the starting position and
(A) Grab a pair of dumbbells and hold them at arm's length at your sides, your palms facing
each other. (B) Step forward and to the side so that your lead foot ends up in front of your
back foot (like a curtsy). Lower your body until your front knee is bent at least 90
degrees. (C) Pause, then return to the starting position and repeat with your other leg.
Resistance Band Bent-Over Row
Grab a resistance band and step on it with one foot (use both feet for more
resistance). (A) Hold the band in each hand at arm's length, about shoulder-width apart,
and then bend at your hips and lower your torso until it's almost parallel to the floor. Your
knees should be slightly bent and your lower back naturally arched. (B) Squeeze your
shoulder blades together and pull the band up to your upper abs. Pause, then return the bar
back to the starting position.
Dumbbell Squat Thrust
(A) Stand with your feet shoulder-width apart and your arms at your sides holding a pair of
dumbbells. (B) Push your hips back, bend your knees, and lower your body as deep as you
can into a squat. (C) Place the dumbbells on the floor, then kick your legs backward into a
pushup position. (D) Kick your legs back to the squat position. Stand up and jump. That's 1
Overhead Split Squat
Hold a pair of dumbbells directly over your shoulders, with your arms completely straight.
Squeeze your abs tight for the entire exercise. (A) Stand in a staggered stance, your left foot
in front of your right foot. (B) Push your hips back and bend your knees so you lower your
body into a squat. Pause, then push yourself back up to the starting position. Perform the
prescribed number of reps, and then do the same number of reps with your right foot in
front of your left.
Planking Frog Tucks
(A) Start in a pushup position with your body straight from your shoulders to your
ankles. (B) Bring your right foot forward and place it next to your right hand (or as close as
you can). Try to prevent your hips from sagging or rising. Return your leg to the starting
position and repeat with your left leg. That's 1 rep.
(A) Grab a pair of dumbbells and stand with your left side next to a step that's at knee
height. Place your right foot on the step.(B) Press through your right heel. (C) Push your
body up onto the step until both legs are straight. Lower your body back to the starting
position. Perform the prescribed number of reps with your right leg, then switch to your
left leg and repeat.
Lean your head, upper back, and butt against the wall. (A)Place your hands and arms
against the wall in the "high-five" position, your elbows bent 90 degrees and your upper
arms at shoulder height. Hold for 1 second. Don't allow your head, upper back, or butt to
lose contact with the wall. Keeping your elbows, wrists, and hands pressed into the wall,
slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades
together. (B) Slide your arms back up the wall as high as you can while keeping your hands
in contact with the wall. Lower and repeat.
Barbell Hip Raise
(A) Sit on the floor with your upper back against a stable bench, your knees bent and feet
flat on the floor. Put a padded barbell across your hips and grab the barbell with an
overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and
the barbell just below your pelvis, raise your hips—while squeezing your glutes—until
your hips are in line with your body. Return to the starting position, and repeat.