It’s mid-October already! The weather is warming up, summer is just around the corner and, let’s be honest, although you may catch us out socialising in the sunshine, sharing a six-pack of beer with friends in the coming months, there’s another kind of six pack we’re hoping to acquire sometime soon. Yep, you guessed it, we’re talking about abs.


Now, getting that Insta-worthy muscle definition will definitely require some hard work and dedication, but there’s something to be said for working smarter, not harder.

So we’ve compiled a few ab exercises for you that will target your upper abdominals, lower abdominals AND obliques, all in one set.


Rasied-Leg Crunches

Target Area: Upper abdominals

How to: Lie on your back, bend your knees at 90* and lift your feet off the floor, stacking your knees over your hips. With your hands behind your head, rise into a crunch, lifting your head shoulders and (if you can) shoulder blades off the ground.

Reps: 8 – 12


Leg Raises

Target Area: Lower abdominals

How to: Lie on your back with your legs out long and hovering an inch off the floor (make sure your lower back isn’t arched/lifting) On an exhale, lift the legs up to 90*, ankles stacking over hips. Inhale to lower. Be sure to keep the legs straight!

Reps: 8 – 12


Bicycle Crunches

Target Area: Obliques

How to: Begin in a raised leg crunch, feet off the floor, shoulders off the ground. Bend your right knee to your chest and extend your left leg, and then take your left elbow across to tap your right knee. Continue in this pattern, always tapping opposite elbow to knee.

Reps: 6 – 8 each side


Forearm Plank

Target Area: Lower abdominals, upper abdominals, obliques

How to: Come to rest on the forearms, shoulders stacking over elbows and fingers interlaced. Step your feet back into a plank shape, making sure to engage your abdominal muscles and keep the hips from dipping towards the floor. The body should stay in one long line.

Length of hold: 40 – 60 seconds


We recommend trying three sets of these killer exercises, and working your way up to five.