Abs

The front of your stomach, trained by crunching and raising your legs.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

Cat-cow8 slow reps
On hands and knees, round your back up, then let it sag down.
Dead bugs8 each side
On your back, lower the opposite arm and leg while keeping your lower back pressed down.
Standing torso twists10 each side
Feet planted, rotate your upper body side to side.

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Abs

The front of your stomach, trained by crunching and raising your legs.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Do these to loosen up, then do your warm-up set before your working sets.

Cat-cow8 slow reps
On hands and knees, round your back up, then let it sag down.
Dead bugs8 each side
On your back, lower the opposite arm and leg while keeping your lower back pressed down.
Standing torso twists10 each side
Feet planted, rotate your upper body side to side.

Pick 1 of these 5 exercises