Everyone knows that exercising your abdominal muscles is beneficial. The better your abdominal muscles are, the better they support and facilitate other movements. By exercising your core, you can maintain good posture and avoid injuries and pain more easily. But is there an abdominal muscle movement that beats other movements, or a way to train your steel abdominal muscles?

These moves will take you far

The abdominal muscles are a group of several different muscles, which we simply call the abdominal muscles. For this reason, not all abdominal muscles can be exercised equally effectively with a single movement. The abdominal muscles include the straight abdominal muscle or 'six-pack', the oblique abdominal muscles or 'outer oblique' and 'inner oblique', the quadriceps or 'ribs', the transverse abdominal muscle or what we call the deep abdominal muscle, and the diaphragm or 'breathing muscle'. The abdominal muscles are similar to other muscles in the body, so they too need a variety of training stimuli to develop, and to train different abdominal muscles you need to use more than one movement.

It is also not possible to say that one particular abdominal muscle movement is ultimatively better than another, as the best movements for you will be determined by your own fitness level and goals. However, we can list a few moves that will certainly work for most people, and which you can adapt to suit you if necessary. Here are our picks for the best abdominal muscle movements:

1. Taking a seat

Let's start with the familiar sit-down, I'm sure. This movement has been chosen as the first on the list because it loads the entire length of the straight abdominal muscle. It is also very adaptable to the level of the user, for example by supporting the legs or adding load to the movement. In addition to the straight abdominal muscles, the sit-up also loads the hip flexors and, when performed crosswise, the oblique abdominal muscles. Try variations such as the following:

• sitting up with feet free or in a salchich position
• sitting up with extra weight
• sit-to-stand with elastic band resistance
• sitting on a Bosu or a gymnastics ball
• sit-down with a twist

2. Plank

A very traditional abdominal muscle exercise, the plank, also comes in second place. The plank loads the transverse and rectus abdominis, as well as the muscles supporting the shoulder girdle. When done correctly, the plank is a very effective and safe movement. It can also be adapted to suit your fitness level. Here are different variations of the plank:

• low plank with knees in the air or on the ground
• plank with one hand or opposite limbs in the air
• plank elbows on Bosun or gymnastics ball
• high plank

When you replace the regular plank with a rib plank, the oblique abdominal muscles and in some versions the quadriceps are loaded. There is also a wide range of different versions of the side plank, and everyone is sure to find one that suits them. Try these, for example:

• rib with coil
• rib cage with feet on a bench or gym ball
• rib with lateral extension

3. Russian twist

The Russian twist loads the oblique and straight abdominal muscles. There are also several different variations of this movement and you can adapt it to your personal preference. The movement can be done with or without extra weight, with the legs on the ground, in the air or even straightened. Other variations include the russian twist with a resistance band or throwing an exercise ball.

4. Left-hand knife

In the link knife movement, the straight and oblique abdominal muscles are put to work, as well as the hip flexors. There are countless variations on this movement too. The link knife is a holistic movement and the basic version also requires mobility of the posterior chain. Here is a list of the different variations of the switchblade:

• crossed-face knife
• switchblade with gymnastics ball
• inverted switchblade knife with jump ball
• a left-hand knife with a lightened knee hug

5. Leg lifts

For the fifth movement, we chose leg lifts. The leg lifts load the straight abdominal muscles, especially the lower part of the abdominal muscles and the hip flexors. The oblique abdominal muscles get to work when the leg lifts are done from the side. The quadriceps work when the leg lifts are done from the side. Choose your own version from these options, for example:

• leg lifts with scaffolding
• leg lifts on the back
• leg lifts while hanging
• leg lifts in the belly
• leg lifts with a friend while throwing your legs
• side-to-side leg lifts

Remember the development of abdominal muscle movements as well

The most important thing to remember is to train your abdominal muscles in a variety of ways, in different directions, with wide ranges of motion, with enough load, with ascending control and with good technique. This will ensure that you get enough varied load on the different abdominal muscles. Vary the movements at appropriate intervals so that the muscles receive sufficient stimulus variation. However, do not change a different movement for each workout. Abdominal muscle movements can and should be programmed into the gym programme in the same way as other movements. That way you will be sure to do them and your progress will be more visible.

Sources:
Visuri & Haapasaari: 100 best abdominal muscle exercises