Hominin · muscle group
abdominals
The abdominals (abs) run down the front of the trunk. They bend the spine, resist arching, and brace your core when you lift, carry or twist.
93 exercises in the reference train it as their main target.
barbell
- Landmine 180's · beginner, compound
- Barbell Ab Rollout · intermediate, compound
- Barbell Rollout from Bench · intermediate, compound
- Barbell Ab Rollout - On Knees · expert, compound
- Press Sit-Up · expert, compound
- Barbell Side Bend · beginner, isolation
- Seated Barbell Twist · beginner, isolation
dumbbell
- Spell Caster · beginner, compound
- Dumbbell Side Bend · beginner, isolation
No equipment
- Plank · beginner, isolation
- Crunches · beginner, isolation
- Hanging Leg Raise · expert, isolation
- Russian Twist · intermediate, compound
- Sit-Up · beginner, isolation
- 3/4 Sit-Up · beginner, compound
- Air Bike · beginner, compound
- Bent-Knee Hip Raise · beginner, compound
- Bottoms Up · beginner, compound
- Butt-Ups · beginner, compound
- Cocoons · beginner, compound
- Cross-Body Crunch · beginner, compound
- Dead Bug · beginner, compound
- Decline Oblique Crunch · beginner, compound
- Decline Reverse Crunch · beginner, compound
- Elbow to Knee · beginner, compound
- Flat Bench Leg Pull-In · beginner, compound
- Jackknife Sit-Up · beginner, compound
- Leg Pull-In · beginner, compound
- Seated Flat Bench Leg Pull-In · beginner, compound
- Side Jackknife · beginner, compound
- Spider Crawl · beginner, compound
- Wind Sprints · beginner, compound
- Gorilla Chin/Crunch · intermediate, compound
- Hanging Pike · expert, compound
- Alternate Heel Touchers · beginner, isolation
- Crunch - Hands Overhead · beginner, isolation
- Crunch - Legs On Exercise Ball · beginner, isolation
- Flat Bench Lying Leg Raise · beginner, isolation
- Janda Sit-Up · beginner, isolation
- Oblique Crunches · beginner, isolation
- Oblique Crunches - On The Floor · beginner, isolation
- Reverse Crunch · beginner, isolation
- Seated Leg Tucks · beginner, isolation
- Side Bridge · beginner
- Tuck Crunch · beginner, isolation
- Decline Crunch · intermediate, isolation
- Frog Sit-Ups · intermediate, isolation
cable
- Cable Crunch · beginner, isolation
- Cable Judo Flip · beginner, compound
- Cable Russian Twists · beginner, compound
- Pallof Press With Rotation · beginner, compound
- Standing Cable Lift · beginner, compound
- Standing Cable Wood Chop · beginner, compound
- Bosu Ball Cable Crunch With Side Bends · beginner, isolation
- Cable Reverse Crunch · beginner, isolation
- Cable Seated Crunch · beginner, isolation
- Kneeling Cable Crunch With Alternating Oblique Twists · beginner, isolation
- One-Arm High-Pulley Cable Side Bends · beginner, isolation
- Pallof Press · beginner, isolation
- Rope Crunch · beginner, isolation
- Standing Rope Crunch · beginner, isolation
machine
- Smith Machine Hip Raise · beginner, isolation
- Ab Crunch Machine · intermediate, isolation
kettlebells
- Kettlebell Pass Between The Legs · intermediate, compound
- Kettlebell Windmill · intermediate, compound
- Bent Press · expert, compound
- Advanced Kettlebell Windmill · intermediate, isolation
- Double Kettlebell Windmill · intermediate
- Kettlebell Figure 8 · intermediate
exercise ball
- Exercise Ball Pull-In · beginner, compound
- Exercise Ball Crunch · beginner, isolation
- Weighted Ball Side Bend · intermediate, isolation
medicine ball
- One-Arm Medicine Ball Slam · beginner, compound
- Weighted Crunches · beginner, isolation
- Medicine Ball Full Twist · beginner, compound
- Supine One-Arm Overhead Throw · beginner, compound
- Supine Two-Arm Overhead Throw · beginner, compound
Other equipment
- Otis-Up · beginner, compound
- Ab Roller · intermediate, compound
- Plate Twist · intermediate, compound
- Knee/Hip Raise On Parallel Bars · beginner, isolation
- Suspended Reverse Crunch · beginner, isolation
- Suspended Fallout · intermediate, isolation
- Weighted Sit-Ups - With Bands · intermediate, isolation
- Sledgehammer Swings · beginner, compound
Stretches
Other muscle groups
abductors · adductors · biceps · calves · chest · forearms · glutes · hamstrings · lats · lower back · middle back · neck · quadriceps · shoulders · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).