The Best Ab Exercises for a Stronger Core
A strong core is about much more than just visible abs. Your abdominal muscles play a key role in stability, posture, and overall athletic performance. Whether you’re training for HYROX, CrossFit, or simply want to improve your everyday strength, a solid core foundation is essential.
At CalFit Personal Training in West Kensington, we focus on functional core training that goes beyond crunches. Here’s our expert guide to the best ab exercises to help you build a stronger, leaner, and more stable midsection.
Why Core Strength Matters
Your core includes not just your abs, but also your lower back, hips, and pelvic muscles. Together, these muscles stabilise your spine and support every movement you make — from lifting weights to running or even sitting at your desk.
A strong core can help:
Improve posture and balance
Reduce lower back pain
Boost athletic performance
Enhance overall strength and coordination
In short, training your core properly isn’t just about looking good — it’s about moving better.
The Best Ab Exercises
Below are some of the most effective ab exercises, chosen by our CalFit coaches for building real-world strength and definition.
1. Plank Variations
The plank is a timeless classic for a reason. It engages your entire core, including your deep stabilising muscles.
Try:
Standard Plank (on elbows or hands)
Side Plank (targets obliques)
Plank with Shoulder Taps (adds anti-rotation challenge)
CalFit Tip: Focus on keeping your body in a straight line and avoid letting your hips drop.
2. Hanging Knee Raises
One of the most effective exercises for lower abs, hanging knee raises also improve grip and shoulder stability.
How to do it:
Hang from a pull-up bar, engage your core, and bring your knees up towards your chest. Control the movement both up and down.
Progression: Try straight-leg raises or add a twist for extra oblique activation.
3. Dead Bug
The dead bug is perfect for learning how to brace your core correctly without straining your lower back.
How to do it:
Lie on your back with arms extended above your shoulders and knees bent at 90 degrees. Slowly lower one arm and the opposite leg towards the floor while keeping your back flat. Return to start and repeat on the other side.
CalFit Tip: Move slowly and focus on control — this is about precision, not speed.
4. Ab Wheel Rollouts
A challenging move that works your abs, shoulders, and lats all at once.
How to do it:
Start on your knees with an ab wheel or barbell. Roll forward as far as you can while keeping your core tight, then pull back to the start position.
Regression: Start with smaller rollouts until you build the strength to extend further.
5. Cable or Band Woodchops
This rotational exercise strengthens your obliques and builds core power used in sports and functional training.
How to do it:
Attach a cable or resistance band at chest height. Pull the handle diagonally across your body, rotating your torso as you go. Return under control.
CalFit Tip: Think about leading with your core, not your arms.
6. Weighted Sit-Ups
For those looking to build muscle definition, adding resistance to your sit-ups is a great way to increase intensity.
How to do it:
Hold a weight plate or dumbbell at your chest and perform a controlled sit-up. Focus on squeezing your abs at the top of the movement.
How Often Should You Train Abs?
You don’t need to train abs every day to see results. Two to three focused core sessions per week, combined with full-body strength and cardio training, will deliver noticeable improvements in both performance and appearance.
At CalFit West Kensington, we incorporate core exercises into every personal training session to ensure balance, stability, and strength are built alongside endurance and mobility.
The CalFit Approach to Core Training
Our personal trainers in West Kensington take a holistic approach to core development. We blend functional movements, strength training, and mobility work to help you achieve a strong, defined, and injury-resistant core.
Whether your goal is to compete in HYROX, improve your CrossFit performance, or simply feel stronger day to day, our tailored programmes will help you reach your full potential.
💪 Ready to strengthen your core and transform your fitness?
Book your first personal training session today at CalFit West Kensington.
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