Building killer abs is a major goal for many adults, as the core signifies strength, confidence, and hard work. While the abdominal crunch is one of the most popular exercises known to many adults, creating definition needs more than one exercise.
The information ahead describes 10 killer ab exercises for maximum definition and how you can add them into your workout routine. 
The Benefits of Working the Core
The core consists of the middle section of the body. If you think of your body as thirds, you then have the upper and lower body, and core.
This part of the body is necessary for various functional activities and adds a major element of aesthetics that many people crave. Here are some benefits of working the core:
- Builds confidence.
- Supports posture.
- Targets 6-pack abs.
- Supports stability on lifts.
How to Create Abdominal Definition
Creating abdominal definition is something that will require time and effort. Lifestyle will play a large role in your success. Let’s look deeper into each lifestyle element to help you reach your goals.
- Exercise. It is going to take dedication to your workouts to develop abs. A few crunches or sit-ups can work the area, but true definition will require strong efforts each day. Resistance training that targets the abs and incorporates stability work, such as using dumbbells, a stability ball, or free weights, can all help to work the core.
- Cardio. Another element of your workout that will need to be included is cardio-based exercise. Cardio-based workouts help to burn fat and reduce the adipose layer under your skin so that you can show off your abs you are developing. Adding in HIIT workouts with an element of cardio, can be quite effective for reducing subcutaneous fat as well.
- Diet. Studies have shown the effects of diet on burning subcutaneous fat. Standard diets with a macro profile of 50/35/15 or carbs, fats, and protein is typical among adults. However, studies have shown reducing carbohydrate consumption can lead to a better reduction in subcutaneous adipose tissue than reducing fat intake.
The Best Reps and Sets for Killer Abs
Just like other areas of your body, creating the best reps and sets for developing killer abs will depend on your goals. If hypertrophy is your goal, then you will want to add resistance with fewer reps. In comparison, strength programs should have more reps with not as much resistance. With that in mind, let’s look into the 10 killer ab exercises for maximum definition and how to perform them.
The Top 10 Killer Ab Exercises for Maximum Definition
- Dead Bugs. This ab exercise is tough on the core, particularly the stabilizers. It works both the upper and lower abs, and allows for unilateral work on each side as well.
- How to do: lie on your back, knees bent to 90 degrees, arms extended reaching towards the ceiling. Extend and lower the right leg down towards the floor while simultaneously lowering the left arm. Return then switch sides.
- How to increase intensity: add dumbbells in each hand to increase the resistance.
- Knee Raises. Knee raises are versatile and work the lower rectus abdominis at the hip. The concentric knee raises portion of this exercise requires good form to help target the abs for a fun ab workout.
- How to do: start by hanging from a pull-up bar, legs extended. With a tight core, bend and raise the knees up towards the chest and lower down slowly.
- How to increase intensity: light ankle weights can make this quite challenging, just be mindful to go light if you choose this route.
- Planks. The last notorious isometric exercise, elbow planks work the stabilizing abdominal muscles for a continuous workout.
- How to do: position your body in a push-up position and lower onto the forearms. Maintain a straight spine and strong core while holding.
- How to increase intensity: raise the feet on a stepper to elevate the feet. Lower the forearms into a stability ball, with a smaller ball making the exercise more challenging.
- Cable Crunches. A harder variation of the supine bodyweight version, the cable crunch is ideal for targeting the rectus abdominis muscle. The spinal flexion created with the resistance of the cable machine can help to create hypertrophy in this area.
- How to do: stand with your back to the cable machine, fixed up high, with rope handles over the shoulders on each side of the head. Using the core, tighten and flex the spine to lower the upper body in a crunch and slowly return up.
- How to increase intensity: add more weight as this becomes easier, but progress slowly.
- Bicycle Crunches. The bicycle crunches are ideal for working stabilizers and the obliques. You can perform these on a mat to support the back or on a bench.
- How to do: lie on the mat, with the back down, hands behind the head and legs extended. Engage the abs, lift the elbows and opposite knees, touching the right elbow to left knee, by twisting the core. Remain in a mid-crunch position and repeat on the other side.
- How to increase intensity: consider quicker movements.
- Walking Planks. This variation of the plank is fun and great for stability on the core.
- How to do: start in a high plank position, with the hands on the floor and body in a push-up position. Walk the hands and feet to the right, while keeping a strong core and stabilized back. Walk five “steps” to the right then return back to the left.
- How to increase intensity: add more “steps” in each direction.
- Flutter Kicks. This is a killer ab exercise for the lower rectus abdominis muscle. Flutter kicks help to create power movements in the smaller abs and can create definition quickly.
- How to do: start by lying on your back, flat on the floor. The hands are either down at the side or behind the back of the head. Engage the core, lift the extended legs, and alternate raising them up and down quickly.
- How to increase intensity: add more flutter kicks or move the hands out to each side to change the upper body support.
- Russian Twists. The Russian twist is a great exercise for the obliques. It can be performed with a kettlebell, dumbbell, or with bodyweight.
- How to do: begin in a sitting position, knees bent slightly, and feet on the floor. Twist from one side to the other, focusing on twisting at the torso.
- How to increase intensity: use a kettlebell, weighted ball, or dumbbell for the twists, starting light and progressing heavier.
- Ab Wheels. The ab wheel is an advanced exercise that requires isometric holds while extending the hips into a straight position.
- How to do: starting on your knees, keeping the core tight and extending the body directly in front, with the hands on the ab wheel handles. Slowly roll and pull back and repeat.
- How to increase intensity: add a slight pause with each roll out and add more reps for increased intensity.
- Mountain Climbers. This killer ab exercise works the core and adds coordination. Adding this to any workout can raise the heart rate to help burn fat while working the abs.
- How to do: start in a push-up position with the back stable. Alternate running the legs up and trekking, with the right, then left, as if you are running in place from your hands.
- How to increase intensity: go fast, while maintaining your form of course.
Conclusion
Working the abs and being regular with your exercise can develop a strong and defined core. The 10 killer ab exercises for maximum definition listed above are all amazing for adding a stimulus to the core so you can work towards a six-pack.
Resources
https://my.clevelandclinic.org/health/diseases/23968-subcutaneous-fat
