Do The Best Ab Workouts At The Gym (25 Exercises)

When you exercise your abs in the gym, you have myriads of ab exercises to do. For instance, you can do the 25 best ab workouts at the gym with the cable machine, pull-up bar, weight plates, and dumbbells. Doing the gym exercises for abs will help you strengthen, tone, and build a powerful core.

You can have visible abs if you have a low body fat percentage. However, if you want to thicken your abs, you need to include the best home and gym abs workout in your workout regime. You can do bodyweight and weighted ab exercises depending on your fitness level. And if you do abs workouts at the gym, you may like the below exercises.

Also, See - 6 Day Gym Workout Schedule With PDF

Best Gym Workout For Abs From Beginner To Advanced Level

  1. Hanging Knee Raise Front
  2. Side Hanging Knee Raise
  3. Hanging Leg Raise
  4. Lying Cable Leg Raise
  5. Dumbbell Leg Raise
  6. Hanging Dumbbell Leg Raises
  7. Reverse Cable Crunches
  8. Standing Cable Crunches
  9. Kneeling Cable Crunches
  10. Lying Cable Crunches
  11. Weighted Crunches
  12. Dumbbell Reverse Crunches
  13. Dumbbell Toe Touch Crunch
  14. Cable Tuck Crunch
  15. Cable Oblique Twist
  16. High to Low Cable Wood chop
  17. Low to High Cable Wood chop
  18. Weight Plate Lying Leg Hold
  19. Dumbbell Side Plank
  20. Dumbbell Side Bend
  21. Weighted Plank
  22. Roll-out With A Barbell
  23. Pull-up bar L hang
  24. Hanging Knee Circles Or Around The World
  25. Hanging Windshield Wipers

Related: Calisthenics Ab Exercises (The 10 Best Workout)

The Best Gym Workouts for Lower Ab

There are no such upper-lower exercises, but still, thickening lower abs aren’t possible without working on your lower abdomen specifically.

The Lower ab exercises work better than upper ab exercises and give promising results.

Check out how to do the best lower ab gym workouts with step-by-step instructions.

1. Hanging Knee Raise Front

The bent knee hanging raise is one of the easiest and effective gym workouts you can do for building strong abs.

To perform this move, all you need is to have better grip and arms strength.

Steps to perform hanging knee raise

best gym ab workout
  1. Hang onto the bar with your hands are hip to shoulder-width apart, and arms fully straight.
  2. Engage your abdominal muscle and keep your legs straight and together, that’s the start.
  3. Raise your knees upward until they are at your chest level.
  4. Pause for a couple of seconds (you’ll feel the contraction in your abs) and then extend your knees until your legs are straight downward. That’s one rep.
  5. Do two sets of as many repetitions as possible.

You can use a dumbbell to make this move more effective.


2. Hanging Straight Leg Raise

Once you’ll be able to perform hanging knee raise, you can try hanging straight leg raise.

The hanging leg raise is a good abs workout you can do in the gym to target your lower ab particularly.

Here’s how to do hanging leg raise

  1. Grab the pull-up bar with an overhand grip with your hands are two times wider than h-width and are straight downward.
  1. Brace your abdominal muscle, firmly grip the bar and raise your legs together in front of you as high as possible.
  2. Pause for moment at the top, focus on your abdominal muscle and then lower your legs to the start in a controlled manner. That’s one rep.
  3. Do two to three sets of as many reps as possible.

3. Lying Cable Leg Raise (One of the best Cable Exercises For Abs You can Do At Gym)

If you find it difficult to perform hanging leg raise, you can try lying cable leg raise.

Whether you’re a beginner or experienced, you can try lying cable leg raise in the gym to build a strong core.

Depending on your strength and fitness level, you can use weight.

How to do lying leg raises using the cable machine

  1. Anchor the D handles to the machine (in the lowest section).
  2. Place your feet in the D handles and lie supine on the mat with your legs are straight.
  3. Engaging your abdominal muscle, raise your legs together until your feet facing the ceiling.
  4. Pause for a couple of second, feel the contraction in your abs and then slowly return your legs to the start. That’s one rep.
  5. Do as many sets and reps as you like.

4. Lying Dumbbell Leg Raise

Cable machine leg raise is safe and efficient, but if you want to do free weight abs workout, you can try lying leg raises with a dumbbell.

To perform dumbbell lying leg raises,

  1. Hold the dumbbell between your feet. Lay down on the mat with your legs are extended on the floor.
  2. Keep your arms straight at your sides under your buttocks for support.
  3. Keeping your abdominal muscles engaged, raise your legs upward until they are vertical to the floor.
  4. Pause for a moment and then return to the start. That is your one repetition.
  5. Repeat for the desired number of sets and reps.

You may also like: The Best Isometric Ab Exercises To Build Strong Core

5. Hanging Dumbbell Leg Raises

The hanging dumbbell leg raise is one of the advanced but best gym ab workouts.

It doesn’t only work on your core but also improves your arms, shoulder, and grip strength.

When you’ll be able to complete 10 reps of bodyweight hanging leg raises, then you can also do 4 to 5 repetitions with a dumbbell.

Steps to perform hanging dumbbell leg raise

  1. Hang on a pull bar with an overhand grip, keep your arms wider than shoulder-width apart and leg extended straight below.
  2. Now tighten your core and firmly hold a dumbbell using your feet and raise as high as you can.
  3. Keep your leg extended during the whole movement.

6. Reverse Cable Crunches (One of the Best Gym Abs Workouts)

When you’re goal is to build six-pack abs, you must include reverse crunches in your gym ab workout routine.

The reverse crunches specifically work on your lower abdomen and help you build strong core, tone muscles, and flatten your tummy.

  1. Set the desired weight and attach the D handles in the lower section of the cable machine.
  2. Put the D handles in your feet and lie on your back on the mat with your legs are straight in front of you.
  3. Lift your legs 10 to 12 inches off the floor and slightly bend your knees.
  4. Engaging your abdominal muscle, bring your knees toward your chest until you feel the contraction in your abs.
  5. Pause for a moment and then extend your knees until your legs are straight. That’s your one repetition.
  6. Do a couple of sets of 6 to 10 reps each.

7. Pull-up bar L hang

The pull-up hang is an isometric workout for abs. This will help you strengthen your core and help you thicken muscles when you add resistance.

To perform L hang gym ab workout, grab the pull-up bar with an overhand grip, hands are slightly wider than shoulder-width apart. Raise your legs in front of you until they are parallel to the ground and your body forms an “L” shape. Squeezing your abdominal muscles, hold in this position for as long as you can. 

You can do for a couple of times.


8. Dumbbell Reverse Crunches (The Best Dumbbell Abs Workout at the gym)

DB reverse crunches are the most effective abs workout you can do in the gym to build a powerful core.

To do the reverse crunches with a dumbbell,

  1. Lie supine on the mat with your legs are straight in front of you.
  2. Clamp a dumbbell between your feet and keep your arms at your sides. That’s the start.  
  3. Brace your abdominal muscles and bring your knees toward your chest until your abs are engaged.
  4. Pause and then extend your knees until your legs are straight. That’s one rep.
  5. Repeat for the desired number of sets and reps.

Try These Best Upper Ab Workouts in the Gym

9. Standing Cable Crunches

You can use a cable machine to do several ab workouts in the gym and one standing cable crunches is one of them.

The standing crunch is a good gym ab workout you can use to target, strengthen and tone your abdominal muscle.

Steps to perform standing cable crunches

  1. Set the weight and anchor the rope to a higher section of the cable machine.
  2. Stand close to the cable machine with your face facing away.
  3. Grab the rope firmly and keep your hands beside your ears. That’s the start.
  4. Slightly bend your knees and pull the rope toward your stomach until your abdominal muscles engaged.
  5. Pause for a moment and then slowly return to the start. That’s one repetition.
  6. Do a couple of sets of 6 to 10 repetitions each.

10. Kneeling Cable Crunches

Doing cable crunches on your knees may elicit higher muscle activation than standing cable crunch.

The kneeling cable crunch is one of the good exercises you can do for your abs at the gym.

Steps to perform kneeling cable crunches

  1. Insert the pin to an appreciate weight, and anchor the rope to cable machine and set it at higher section.
  2. Grab the rope firmly and sit (a few inches away from the machine) on your knees with your face facing the machine.
  3. Keep your arms straight overhead (gripping the rope with your hands). This is your starting position.
  4. Pull the rope down as you curl your torso until you feel the stress on your abdominal muscles.
  5. Pause for a moment and then return to the start. That’s one repetition.
  6. Do a couple of sets of 8 to 10 reps each.

11. Lying Cable Crunches

If you’re lower back is strong then you can also do lying cable crunch. The lying cable crunch is better than many bodyweight crunches and other gym abs exercises such as wood chop.

How to do:

good workouts at the gym for abs
  1. Attach the rope at the bottom of the cable machine and lie down on floor with your legs are straight in front of you (rope behind your head).
  2. Grab the bar firmly behind your head and bend your knees in front of you.
  3. Keeping your core engaged, and lift your torso off the floor and curl until your abs are fully engaged.
  4. Pause and then bring your torso on the ground. That’s one rep.
  5. Repeat for the desired number of sets and reps.

12. Dumbbell Toe Touch Crunch

Toe touch crunch is one of the effective abs workouts you can do with a dumbbell at home and the gym.

It is an elite-level workout, so if you’re good at regular crunches, then you must try this exercise for exposing six-pack abs muscles.

  1. Holding one dumbbell in each hand, lie on the floor with your legs are straight in front of you.
  2. Raise your legs together until your feet facing toward the ceiling. This is your starting position.
  3. Lift your torso and touch your toes with the dumbbells, with arms straight.
  4. You’ll feel your abs engaged, hold for a moment and then return your torso on the floor. That’s one rep.
  5. You can do 6 to 10 reps each for a couple of times.

13. Weighted Plate Crunches

You can also do weighted abs crunches with a weight plate in the gym.

Steps to do lying crunches with weight plate

  1. Lie on the mat, holding a weigh plate in your hands.
  2. Bend your knees in front of you and keep your arms straight over your body. That’s the start.
  3. Engaging your abs, raise your upper body toward your knees while keeping your arms straight until your core is engaged.
  4. Pause for a moment and then return to the start.
  5. Repeat for the desired number of sets and reps.

Best Oblique Gym Workouts for Strong Core

14. Side Hanging Knee Raise (One of the best Ab workouts at the gym)

good ab workouts at the gym

The side hanging knee raise is one of the best core workouts that you can do at the gym for toning your love handles.

You can do this movement with and without weight, depending on your fitness level.

Here are the steps to do side hanging knee raise

  1. Grab the pull up bar firmly with your hands are shoulder-width apart and legs are extended straight downward.
  2. Brace your core and bring your knees at your sides by twisting your torso until your oblique muscle engaged.
  3. Pause and then bring your extend your knees and repeat for the desired number of repetition.

15. Cable Oblique Twist on Swiss ball

The oblique cable twist can help you target your love handles more effectively than the usual Russian twist. Moreover, it also put less stress on the lower back and allows you a better range of motion.

To perform the oblique twist on the Swiss ball

  1. Attach the D handle to an appropriate height and set the desired weight.
  2. Keep the ball on the floor a couple of feet away from the machine (to the right).
  3. Place your back on the ball with your feet firmly on the ground.
  4. Grab the handle with your both hands at your right side.
  5. Keeping your core engaged, pull the handle across to the other side of your body and twist your torso simultaneously. Your arms should be straight throughout the movement.
  6. Hold for a moment, feel the contraction and then return to the start. That’s one rep.
  7. Complete the desired number of repetitions on the one side and do the same on the other side.

16. Low to High Cable Woodchop

If you train your abs in the gym, you can also include cable woodchop exercises to increase oblique strength.

How to:

  1. Attach the D handle to an appropriate height and set the desired weight.
  1. Stand straight in a split stance (one step away from the machine) slightly across the machine.
  2. Bend your outside knee, twist your torso to the side and Grab the D handle firmly with your hands at your knee level. That’s the start.
  3. Keeping your core tight and arms straight, pull the weight across your body while twisting your torso to the opposite side.
  4. Once you feel the contraction in your oblique, return the weight to the start.
  5. Keep your arms as straight as possible during the entire movement.
  6. Do two sets of 6 to 8 reps each on both sides.

17. High to Low Cable Woodchop

Like the low to high wood chop, you can do its reverse movement and that is high to low.

The steps will be similar. You only need to anchor the handle to a higher section and then pull the weight from high to low across your body.

18. Dumbbell Side Plank

The dumbbell side plank is one the best gym abs workout you can do at the gym with a dumbbell. It strengthens and tone oblique muscle and helps you build defined abs.

It’s quite easy to perform. All you need is to grab a dumbbell in any of your hands and get on either side by placing your arms on the floor. Keep your other arm straight above your body and hold in this position for as long as you can.

Once you have done, switch to another side and complete one set. You can do for a couple of times for promising results.


Related: Top 14 Dumbbell Oblique Exercises For Strong Core

19. Dumbbell Side Bend

best gym abs exercises

The side bend is one of the easiest abs exercises you can do in the gym

Whatever your fitness level is, you can incorporate a dumbbell side bend for better core strength.

How to perform DB side bend

  1. Holding one dumbbell in each hand stand straight in the shoulder-hip stance.
  2. Keep your arms straight at your sides with your palms are facing the body.
  3. Brace your core and bend your torso to the right as low as possible, you’ll feel the contraction in your oblique. And then repeat the movement on the opposite side.
  4. Do as many reps as possible.

Do These Best Workouts at the Gym for Muscular Abs (Pro Level)

20. Hanging Knee rotation (The Best Pullup bar gym Ab Workout)

Hanging knee circles is an advanced and one of the best gym ab workouts you can incorporate in your core workout routine.

This can help you build a superficial core, thicken abdominal muscles, and expose six-pack abs.

Steps to do hanging knee circles

  1. Grab the bar firmly with your hands are wider than shoulder-width apart, palms are facing away, and keep your leg straight and together.
  2. Bring your knees up in front of you, and then rotate to right and lift engaging your abdominal muscle.
  3. Bring your knees as high and across as possible, so that you can rotate your hips effectively.

21. Hanging Windshield Wipers (Few of the best exercises for abs in gym)

best abs workout in gym

The windshield wiper abs workout doesn’t only work on your abdominal muscle but also improves hip mobility, arms, and grip strength.

This also comes in the best gym ab workouts category because it helps you build superior core strength.

Steps to hanging windshield wiper  

  1. Get onto the pull-up bar with your hands are slightly wider than shoulder-width apart.
  2. Brace your core and raise your legs upward as high as possible (raise your legs until your feet facing the floor, if possible).
  3. Keeping your legs straight, rotate them from side to side for as many times as you can.

22. Weight Plate Lying Leg Hold

The lying leg hold is one the best isometric abs workout you can do in the gym to build a muscular core.

To do this move, lie on your back on the mat with your arms are straight at your sides and your leg extended in front of you.

Place a weight plate on your shin and lift your leg and torso a few inches off the floor.

Engaging your core, stay in this position for at least 15 seconds to complete this exercise.

Depending on your fitness level, you can increase and decrease the hold time.


23. Cable Tuck Reverse Crunch (One of the best exercises You Can at the gym for abs)

best core workouts at the gym
  1. Anchor the rope (one end) and the D handles (opposite end) in the lower section of the cable machine.
  2. In the sitting position, put your feet in the D handles.
  3. Lie supine on the mat between the machine and keep your arms are extended overhead and legs are spread in front of you.
  4. Grab the rope firmly with your elbows beside your ears. That’s the start.
  5. Lift your torso and legs simultaneiusly and bring them toward each other, you’ll feel your abs engaged.
  6. Pause for a moment and then reverse the steps to return to th start. That’s your one rep.
  7. Do a couple of sets of 6 to 10 reps each.

24. Weighted Plank (One of the best Gym Ab Workouts)

One of the best ab workouts you can do at the gym is the plank. The weighted plank intensifies core strength and builds a powerful core.

To perform the weighted plank, get into a forearm plank position and ask your friend to place a weight plate on your back. And hold the weight for the desired time.


Related: 20+ Different Types Of Plank Variations & Benefits

25. Roll-out With A Barbell (The Best barbell bar gym Ab Workout)

You can do a roll-out abs workout with the help of a barbell in the gym if you don’t have an ab wheel.

It can be one of the best gym ab workouts you can do to tone your core muscle in the gym.

Simply, put the plates in the bar and roll the bar forward so you can engage and activate core muscle.

Final Word

If you want to thicken your abs, you can incorporate the above best gym abs workout. The above gym exercises will help you build a muscular and powerful core and expose six-pack ab muscle.

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