How Many Exercises Should I Do for Abs?
In my 12 years as a personal trainer, I have frequently been asked how often you should train each muscle group for optimal results.
Today I am answering the question: How Many Exercises Should I Do for Abs?
How much you need to train your abs to make them grow can vary a lot from person to person.
That being said, a landmark study from 2017 suggests a good amount to aim for each week: somewhere between 10 and 20 challenging sets of exercises for each muscle group.
With this in mind, if you stick to 10-20 sets of ab exercises each week, you should see most of the progress you’re hoping for.
Keep in mind to build the abdominal muscles you must train them with resistance just like any other muscle group.
Bodyweight exercises are cool for muscular endurance, but resistance training is vital for muscle growth.
It’s also worth noting you must achieve enough weight loss to be at a low enough body fat percentage to see your abs.
We all have six packs, it’s just most of us have too high body-fat percentage for the abs to be visible.
Without further ado, let’s take a deeper look at how many exercises you should do for abs, and what the best ab exercises are for muscle growth.
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How Many Exercises Should I Do for Abs?
The science suggests 10-20 hard working sets per muscle group per week for optimal gains.
With this in mind, aim to train your abs twice per week, with three sets of three exercises each time you train (scroll down for example plan).
This should leave you comfortably within that 10-20 hard working set range, while giving your abs a couple of rest days before training them again (for recovery purposes, you generally want to wait 48 hours before training the same muscle group again).
For example train abs Monday and Thursday, three sets of three ab exercises on each day.
This would give you eighteen working sets of abs in a week, which is towards the upper end of the optimal muscle growth range.
Best Ab Exercises for Muscle Growth (Hypertrophy)
Here are five of the best weighted Ab exercises you can do for muscle growth:
1. Ab Crunch Machine
This is my personal favourite exercise for abdominal muscle grow, and is one I perform regularly myself and with my clients.
When you use the ab machine, you have control over how heavy the weight is and can keep going until you’re really tired, no matter how many reps you’re aiming for.
A machine with pins for adjusting the weight is also perfect for doing drop sets.
If your gym doesn’t have a machine just for abs, you can still do similar exercises using cables (see the next exercise).
Here’s how to do the ab crunch machine:
- Adjust the machine: Set the seat and handles to fit your body comfortably, ensuring proper alignment.
- Maintain form: Keep your back against the pad, feet flat on the footrests, and knees bent at 90 degrees.
- Engage core muscles: Activate your abs by pulling your belly button towards your spine before crunching.
- Control the movement: Exhale as you crunch forward, using your abs to lift your upper body, then slowly return to the starting position.
- Choose the right weight: Select a challenging weight that allows you to complete 2-3 sets of 10-15 reps with proper form.
Choose a weight that is challenging and aim for 3-4 sets of 10-15 reps.
2. Cable Crunch
The cable crunch is great because it’s so adaptable, and you get to choose how heavy the weight is.
It suits anyone, no matter their fitness level, and you can adjust the resistance to match your rep goal.
Despite these benefits, many people still do them incorrectly!
Here’s how to do the cable crunch:
- Set up the cable machine with a rope or handle attached to the high pulley, and select an appropriate weight.
- Kneel facing the machine and grab the handle with both hands, palms down, keeping your hips extended.
- Engage your core by pulling your belly button towards your spine.
- Bend at the waist, lowering your torso towards the floor while keeping your arms straight.
- Exhale as you contract your abs, pulling your ribcage towards your hips, then return to the starting position and repeat for 10-15 reps.
In your workout routine, this exercise is great as one of the first or second ones. Aim for a moderate number of reps, like 10-15, for 3 sets.
If you want to push yourself further, you can do a drop set by reducing the weight or using a lighter resistance band when you reach muscle failure, then immediately do another 8-10 reps.
3. Hanging Leg Raises
The Russian twist is excellent for working out your obliques, the muscles on the sides of your abdomen.
When you use a medicine ball with this twist, you’re giving your obliques an extra challenge.
This is because your upper abs have to work hard to stabilise against the weight while you twist.
After each rotation, try adding a small crunch on each side to make it even tougher.
Here’s how to do hanging leg raises:
- Sit on the floor with your knees bent and your feet flat.
- Hold a medicine ball in front of you, arms extended.
- Lean back slightly and lift your feet off the ground.
- Twist your torso to the right, then to the left, while keeping your core engaged.
- After each twist, try to crunch a little on each side for an added challenge.
In your workout routine, do this exercise in the middle for 3 sets of around 15 reps on each side. If you want to make it harder, try extending your arms further out or using a heavier medicine ball.
4. Ab Rollout
The ab rollout has become really popular over time, and there’s a good reason for it.
Research using EMG data shows that using an ab wheel is just as effective, if not more effective, than other exercises like hanging leg raises, sit-ups, and reverse crunches for working out your abs.
So why is the ab wheel so good? It’s because it’s great for building up eccentric strength.
When you roll out, your core muscles have to work hard to keep your spine stable and prevent it from collapsing under your body weight and gravity.
Here’s how to do ab rollouts:
- Start on your knees with the ab wheel in front of you.
- Hold the handles of the ab wheel and roll it forward as far as you can while keeping your core tight.
- Then, roll it back in towards your knees.
- Make sure to keep your spine straight and avoid arching your back.
In your workout routine, try to do 3 sets of 10-15 reps.
If you find it difficult to do all the reps or if your back starts to arch, you can reduce the distance you roll out and focus on keeping your spine neutral.
Over time, you can gradually increase the distance you roll out as you get stronger.
Despite leg raises and ab rollouts technically being bodyweight exercises, they are both challenging enough with bodyweight to achieve failure within the 10-15 rep range which is optimal for muscle growth, thus making them excellent choices.
5. Russian Twist
The Russian twist is excellent for working out your obliques, the muscles on the sides of your abdomen.
When you use a medicine ball with this twist, you’re giving your obliques an extra challenge.
This is because your upper abs have to work hard to stabilise against the weight while you twist.
After each rotation, try adding a small crunch on each side to make it even tougher.
Here’s how to do Russian twists:
- Sit on the floor with your knees bent and your feet flat.
- Hold a medicine ball in front of you, arms extended.
- Lean back slightly and lift your feet off the ground.
- Twist your torso to the right, then to the left, while keeping your core engaged.
- After each twist, try to crunch a little on each side for an added challenge.
In your workout routine, once again aim for 3 sets of around 15 reps on each side. If you want to make it harder, try extending your arms further out or using a heavier medicine ball.
How Many Exercises Should I Do for Abs? – Example Plan
Applying the science of 10-20 hard working sets per muscle group per week for optimum results, here is an example plan for ab muscle growth that would give you eighteen working sets per week:
| Exercise | Sets | Reps |
| Leg Raises or Ab Rollouts | 3 | 10-15 |
| Ab Crunch Machine | 3 | 10-15 |
| Cable Crunch | 3 | 10-15 |
Benefits of Training Abs
Here are eight benefits of training abs:
1. Train Abs for Core Strength
Training your abs makes your core muscles stronger, which helps you stay stable and balanced in daily activities. It keeps you fit overall and lowers your chances of getting hurt.
Your core muscles are in your stomach, lower back, and hips. By doing exercises like sit-ups and planks, you can make these muscles stronger.
This leads to better posture, more power, and less risk of back pain or injury.
2. Train Abs for Better Posture
Strengthening your abs supports your back, making you stand up straighter.
This stops your back from hurting and prevents injuries caused by bad posture.
If your core muscles are weak, your spine can bend too much or your head might stick out too far.
Doing exercises that target your abs helps fix these problems and keeps your spine in line.
3. Train Abs for Performance
Strong abs help you do better in sports and physical activities.
They make you faster, more agile, and able to keep going for longer. Your core is like the base for all your movements, so having strong core muscles helps you move better and control your body.
It also stops you from getting hurt during tough activities by giving you more support and strength.
4. Train Abs for Balance and Coordination
When your core muscles are strong, you can balance and move more easily.
This means you’re less likely to fall over or hurt yourself. Your core muscles help you stay steady and adjust to changes in your position or the ground.
This is super important for sports and everyday tasks, like walking or bending down.
5. Train Abs for Reduced Risk of Injury
Having strong core muscles protects you from injuries when you exercise, play sports, or do chores.
It stops your spine from getting twisted and helps you move correctly.
Weak core muscles can lead to lots of injuries, especially in your back.
Strengthening your abs helps prevent these injuries and lets you do activities safely.
6. Train Abs to Look Better
Working on your abs can make your stomach look flatter and more toned.
This makes you feel good about how you look and gives you confidence.
When your abs are strong, you stand up straighter and look more fit.
Plus, having a strong core helps you move better and look more graceful.
7. Train Abs for Mobility
Strong abs make everyday tasks like picking things up or reaching for stuff easier.
This is because your core muscles help you move smoothly and without straining.
When you have a strong core, you can do things like bending, lifting, and twisting without feeling tired or sore afterward.
8. Train Abs for Confidence
When you have strong, toned abs, you feel better about yourself and your body.
This makes you feel more confident in everything you do, from sports to hanging out with friends.
Feeling good about your appearance and abilities boosts your self-esteem and makes you happier overall.
Plus, knowing you’re strong and fit gives you the confidence to take on new challenges and try new things.
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How Many Exercises Should I Do for Abs? – Summary
For muscle growth, it’s suggested to experiment with training volume to see what works best for you, but the recommended range to aim for is 10-20 challenging sets of abs weekly for optimal results.
Benefits of ab training include core strength, improved posture, better athletic performance, balance, reduced injury risk, enhanced appearance, and confidence.
Exercises like machine crunches, cable crunches, Russian twists, leg raises and ab rollouts are some of the most effective abdominal weight training exercises.
That being said, I always remind my clients that there is no miracle exercise that magically gives you six pack abs or a toned stomach.
Reaching and maintaining a low enough body-fat percentage to see your abs involves consistently balancing the calories you consume with the ones you burn in the long run (calories in versus calories out).
Thanks for checking out this article on how many exercises to do for abs.
Keep pushing.
Speak soon.
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