How often should I train abs?

Two to four times a week, 6 to 10 hard sets in total. Abs recover quickly, but daily high-rep crunches are less effective than a few loaded sets close to failure.

Why can't I see my abs?

Almost always body fat. Most people need to be lean, around 10 to 15% for men or 18 to 22% for women, before abs show. A steady calorie deficit and high protein do more than any ab exercise.

Abs workout: the best abs exercises

Abs show when two things are true: the muscles are developed and body fat is low enough to see them, usually around 10 to 15% for men and 18 to 22% for women. No abs workout spot-reduces fat, so the training below builds the muscle and the diet reveals it.

Train abs like any other muscle: a few hard sets of loaded movements, 2 to 4 times a week. Pick one flexion exercise (crunch or leg raise), one anti-extension exercise (plank or rollout) and one rotation or anti-rotation exercise for the obliques.

The 6 best abs exercises

More abs exercises

All other abs exercises, A to Z (197)

A abs plan that adjusts itself

Dietly Fit ranks every muscle against strength standards, flags the ones that are behind, and builds your week around them, with a demo for every movement here.

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Common questions

How often should I train abs?: Two to four times a week, 6 to 10 hard sets in total. Abs recover quickly, but daily high-rep crunches are less effective than a few loaded sets close to failure.
Why can't I see my abs?: Almost always body fat. Most people need to be lean, around 10 to 15% for men or 18 to 22% for women, before abs show. A steady calorie deficit and high protein do more than any ab exercise.

Other muscles

Back (268)Glutes (250)Shoulders (210)Chest (175)Quadriceps (169)Triceps (126)Biceps (113)Thighs (74)Forearms (64)Calves (51)Cardio (41)Plyometrics (33)Hamstrings (32)Upper Arms (18)Neck (17)Weightlifting (14)

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription. See a qualified professional before starting a new exercise program.