It’s officially summer—and if there’s ever a time to tighten up those abs, it’s now.

Over the years, we’ve filmed hundreds of core exercises at Critical Bench. But today, we’ve pulled together the absolute best of the best to give you one killer summer abs routine.

This is your all-in-one compilation of 12 essential ab exercises to sculpt and strengthen your core—with a special surprise at the end: 5 Advanced Bonus Moves for those ready to take it to the next level.

✅ These moves require little to no equipment
✅ Hit all areas of your core (not just your six-pack)
✅ And yes… you’ll see your favorite shirtless CB coaches showing you how it’s done 😉

Before we dive into the actual exercises, let’s clear something up: ab training isn’t just about chasing a six-pack. 

Your abdominal muscles have a far more important job — protecting and stabilizing your spine. In fact, a strong core is the foundation for almost everything you do: walking, lifting, rotating, bending, even just standing upright with good posture. If your abs are weak, your back takes the hit. That’s why smart training programs (like ours) don’t isolate abs in a vacuum — they integrate them into full-body movements that link your upper and lower body together. 

That’s how your abs are designed to function: as a dynamic stabilizer, not just a flexing showpiece. And let’s not forget the obvious — abs are built in the kitchen, too. You can train hard all day long, but without solid nutrition and manageable body fat, those muscles stay hidden. The sweet spot is smart training + clean eating + core engagement in every move you make.

 

💪 Top 12 Ab Exercises for a Summer-Ready Core

These aren’t random ab moves. We chose them based on results, variety, and sheer effectiveness. They hit your obliques, rectus abdominis, transverse abdominis, and lower back—everything you need for a strong, defined midsection.

  1. One-Two Punch
     Quick, rotational core work with a cardio kick. 
  2. Kneeling Landmine Rotation
     Power up your rotational strength with this total-core twist. 
  3. Suspension Strap Tucks
     Hit your lower abs hard using just your bodyweight and straps.Start:
    Finish:
  4. Crab Tap
     Surprisingly effective for your obliques, shoulders, and coordination.
  5. Buzzsaw Planks
     Next-level plank variation that adds intensity with movement. 
  6. High-Low Cable Chop
     Controlled twisting movement with constant core tension.Start:

    Finish: 
  7. Hi-Low Plank
     Test your endurance and posture under fire.Start:
    Finish:
  8. Windmill
     Works your obliques, shoulders, and mobility all at once.  
  9. Hollow Roll
     Great for spine alignment, core endurance, and control. 
  10. V-Sit Tuck
     A gymnastic-style move that challenges balance and coordination.Start:
    Finish:
  11. Dive Bomber Push-Ups
     Full-body burner that lights up your core and shoulders.Start:
    Finish: 
  12. Isometric Side Plank
     Sometimes stillness is the hardest challenge. Hold it.

 

🔥 Bonus: 5 Advanced Ab Exercises (Only for the Brave)

Ready to level up? These 5 advanced moves demand more strength, control, and grit. Great for athletes or seasoned lifters who want to build elite core power.

  1. Ab Wheel Rollout
     A true test of anti-extension strength. 
  2. L-Sit Pull-Ups (2 Variations)
     Build gymnast-level abs and total body control.  
  3. Dragon Flag
     Bruce Lee–approved core destroyer.  
  4. Side Plank Knee to Elbow
     Add dynamic movement to an already tough isometric hold. 
  5. Jump Tucks
     Explosive cardio-core move to spike your heart rate and shred your abs. 

🎯 Final Tip From Coach Chris

You don’t need 1,000 crunches to carve out great abs. You just need smart programming, consistency, and a good mix of stability, strength, and explosiveness.

Try 3–4 of these moves in a circuit. Or if you’re up for it… go full throttle and run through all 17 exercises for the ultimate summer abs challenge 💥

And hey—make sure you subscribe to the Critical Bench YouTube Channel for more workouts like this every week.