Having a strong and stable core [1] is nonnegotiable to any fitness goal and workout plan, in my opinion. A strong core will help prevent lower-back pain [2], stabilize your spine (hello, good posture), and improve your athletic performance whether you're team couch to 5K [3] or a professional athlete.
Although I think the number-one focus when it comes to your core should be strength (and not looks), doing ab exercises for vanity is 100 percent OK. One of my go-to ab exercises that I do for vanity, and is guaranteed to leave me exhausted after a few reps, is toes to bar.
It's hard, but it feels so damn good once you've completed it. If you want your abs to pop, try this move (and also focus on your nutrition [4] for long-term results).
How to Do Toes to Bar
- Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
- Pull your shoulder blades down your back to keep your shoulders away from your ears.
- With control, simultaneously lift both of your legs up and touch the pull-up bar. If you can't touch the bar, go as far as your mobility allows with control. Avoid swinging to isolate your abdominal muscles.
- With control, slowly lower your legs back down to the starting position. This counts as one rep.
- Complete four sets of six reps.
If this move is too advanced, continue reading for four modifications.
Double Leg Lift
- Lie flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, place your arms out to your side, allowing your palms to grip the floor (much like you would in a push-up position).
- Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can or lower one leg at a time.
Vertical Bench Knee/Leg Raise
- Position yourself on a vertical bench with your back flat against the back support and your hands firmly gripping the handles.
- Pull both knees up into your chest, and with control, lower them back down to the starting position.
- From here, fully extend both legs and lift them up until you've reached parallel (or as far as you can go). Lower your legs back down to the starting position.
- This completes one rep.
Hanging Knee Raise
- Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
- Pull your shoulder blades down your back to keep your shoulders away from your ears.
- Engage your abs as you simultaneously lift both knees up to your chest with control.
- Lower your legs down slowly, and return to the starting position. This completes one rep.
- Avoid swinging during this move to ensure you're really working your abs.
- If this move is too hard, you can do seated knee tucks [7] or reverse crunches [8] on the ground.
Hanging Leg Raise
- Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
- Pull your shoulder blades down your back to keep your shoulders away from your ears.
- Engage your abs as you fully extend both legs, lifting them up simultaneously with control.
- Lower your legs down slowly, and return to the starting position. This completes one rep.
- Avoid swinging during this move to ensure you're really working your abs.
Toes to Bar
- Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
- Pull your shoulder blades down your back to keep your shoulders away from your ears.
- With control, simultaneously lift both of your legs up and touch the pull-up bar. If you can't touch the bar, go as far as your mobility allows with control. Avoid swinging to isolate your abdominal muscles.
- With control, slowly lower your legs back down to the starting position. This counts as one rep.