Abs Exercises

The abs are trained with trunk flexion (crunches, leg raises), anti-extension (planks, ab-wheel rollouts), and anti-rotation (Pallof presses, woodchops). Squats and presses already brace the trunk, so direct ab work is a smaller set of extra movements on top of that. FlexFit programs a mix of those patterns and picks bodyweight or cable versions from the equipment you have that day.

How to train abs

Cover one flexion movement and one brace or anti-rotation movement each week. Leg raises, crunches, and cable crunches work in the 8 to 20 rep range. Planks and ab-wheel rollouts are slower: hold or roll only as far as you can keep the lower back from arching. A few hard sets do more than a long circuit of easy reps.

How FlexFit programs abs

FlexFit picks from the movements below based on the equipment you have that day. At home it uses planks, bicycle crunches, hanging leg raises, and an ab wheel if you have one. At the gym it adds cable crunches, decline sit-ups, and Pallof presses. Sets come from your program's current week, and the next session updates from what you logged.

Abs exercises in FlexFit's library

  • Ab Wheel Rollout

    Kneel on a mat with the ab wheel directly under your shoulders, gripping both handles with a neutral wrist position....

  • Bicycle Crunch

    Lie on your back with hands lightly touching behind your head and legs extended. Lift your shoulder blades off the...

  • Cable Crunch

    Kneel in front of a high cable pulley with a rope attachment, gripping each end of the rope beside your head or ears....

  • Decline Sit-Up

    Secure your feet under the padded bars of a decline bench, with the bench angled 15-30 degrees below horizontal. Lie...

  • Dragon Flag

    Lie on your back on a flat bench, gripping the bench behind your head with both hands for stability. Start with your...

  • Hanging Leg Raise

    Hang from a pull-up bar with a shoulder-width overhand grip, arms fully extended. Let your body become still with...

  • Pallof Press

    Attach a handle to a cable machine at chest height and stand perpendicular to the machine, feet shoulder-width apart....

  • Plank

    Position yourself face-down with forearms flat on the ground, elbows directly under shoulders. Extend your legs...

  • Woodchop (Cable)

    Attach a handle to a cable machine at shoulder height or slightly above. Stand sideways to the machine with feet...

Abs training questions

How many sets of abs per week?
Most lifters progress on 6 to 15 hard sets a week, split over two or three sessions. FlexFit starts near the low end of your program's range and adds sets as you log them.
Do squats and presses count as ab training?
They brace the trunk, and that carries over, but they are not a substitute for direct flexion and anti-rotation work. FlexFit still programs a few dedicated ab movements in the week.