Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Colorful and healthy high protein smoothie surrounded by fruits
    Healthy Eating

    8 High-Protein Smoothie Recipes to Build Summer Muscle

    Family grilling healthy meats and vegetables on a barbecue grill
    Healthy Eating

    5 Best Meats to Throw on the Grill

    Man using tongs grilling high protein foods on the barbecue
    Healthy Eating

    4 Under-the Radar, High-Protein Foods Great for Grilling

    Carbs like pasta and macaroni on a scale
    Healthy Eating

    Here’s Why Carb Quality Counts As We Age

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Max Holloway recovering after a UFC fight
    News

    Max Holloway is in Recovery Mode Ahead of UFC 318

    Indy Race Car Driver Kyle Kirkwood in uniform and ready to race
    Pro Tips

    Drivers Learn to Stay Cool While Heating Up the IndyCar Track

    Scott Greenstone finishing the half iron man
    Pro Tips

    Scott Greenstone Overcame a Heart Attack to became a true Ironman

    Max Holloway at the weigh in flexing his muscles and showing his muscular physique
    Interviews

    UFC’s Max Holloway Shares His 'Secret Weapon' before UFC 318

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Fitness women with different types of personalities ready to workout
    News

    Get Fitter By Exercising to 'Suit Your Personality'

    R5C_0814 (1) copy
    From our Partners

    Tomo Marjanovic Proves the First Step to Business Success Is Getting in ...

    Female suffering from Monday Anxiety and calling out of work
    News

    ‘Monday Anxiety’ Presents Worrying Health Risks Says Science

    Ssam Kim
    From our Partners

    Blood Sugar Control the Plant-Powered Way

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Fit female using technology scan to biohack her health and fitness in 2026
    Wellness

    10 Biohacking Trends for 2026 to Keep On Your Radar Now

    Over 40s couple performing mobility workouts and stretches outdoors
    Wellness

    2 Simple 15-Minute Mobility Workouts to Help Reduce Pain

    A group of young adventurers using travel and outdoor adventures to keep health and fit
    Wellness

    Traveling and Adventuring: Your Path to Staying Young, Fit, and Healthy

    Medical professional examining a xray of the knee due to popping joints
    Wellness

    Are Your Joints 'Popping'? This Is What It could Be

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    United States Air Force Staff Sergeant Joshua Alvord performing a behind the neck squat
    Pro Tips

    This Air Force Honor Guard Member Takes Being Fit To Serve Seriously

    TMP 241
    News

    Stefan Kienzl Explains How William Bonac has 'Found His Passion' Again

    Bodybuilder and IFBB pro Sam Sulek performing a precise back workout in the gym
    Training

    Sam Sulek’s Pull Day Back Workout for Bodybuilders

    Bodybuilder for the 2025 Classic Physique category Breon Ansley posing and showing his muscular physique
    News

    Breon Ansley Confirms Classic Physique Entry for 2025 Olympia

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Former Olympia winner Erin Stern performing the spanish squat exercise
    Hers Athletes & Celebrities

    Erin Stern Shows How Women Can Master the Spanish Squat

    “FitQueen” Anita Herbert demonstrating her Legs and Glutes Workout
    Hers Workouts

    Less Equipment, More Muscle With Anita Herbert's Legs and Glutes Workout...

    Fitness influencer Kim French's upper body workout sculpting her back and biceps for a sexy figure
    Hers Workouts

    Kim French’s Upper-Body Workout for Sculpted Back and Bigger Biceps

    Jess Evans
    Hers Athletes & Celebrities

    Jess Evans Has Created Her Own 'Cinderella Man' Story

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Workouts

8 Things You Need to Know About Your Abs

Learn some fun facts regarding those core muscles.

by M&F Hers Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
42 54382055
View Gallery

8 Things You Need to Know About Your Abs

Close gallery popup button
1 OF 8

1 of 8

42 54382055

Best Body-Weight Moves

Reverse crunchBicycle crunchStability ball crunchSEE ALSO: 28 Days To Six-Pack Abs Workout

2 of 8

42 58790554

Ab Books

There are 16,870 books dedicated to abs on Amazon. SEE ALSO: 5 Ways To Shredded Abs

3 of 8

3 Musty Try Moves For Killer Abs

Daily Ab Moves

You should do two ab moves daily, four times per week, at three to four sets of 15 to 25 reps — no more, no less — going heavy, according to Hers technical advisor Gino Caccavale. SEE ALSO: Six-Week Power Ab Workout

4 of 8

Train Like An Olympian Workout

Muscle Recruitment

33.3 percent of external obliques were recruited when exercisers increased their rep speed to one rep per rep. Translation: For hard-gaining abdominal muscles like the external obliques, faster is better. The study from Universidad Miguel Hernandez de Elche measured the effects of rep speed on muscle recruitment and coactivation of the rectus abdominis, internal obliques, external obliques, and erector spinae during curl-ups, at speeds of 4, 2, 1 1/2 and 1 second per repitition. SEE ALSO: 7 Best Moves For Crazy Obliques

5 of 8

Forearmplank

Per Bernal

Longest Plank Pose

4 hours, 26 minutesLongest time spent in a plank pose (record held by Mao Weidong on Sept. 26, 2014)SEE ALSO: Plank Your Way To Flat Abs

6 of 8

How to Get Andreia Brazier's Six-Pack Abs

andreai brazier's instagram

Muscle Groups That Make The Core

There are sixe number of muscle groups that make up the core.1 Rectus abdominis (trunk flexors)2 Multifidi3 Erector spinae (back extensors)4 Internal obliques5 External obliques6 Transverse abdominis

7 of 8

How to Get Your Abs Back After Baby

Seth K. Hughes / Getty Images

Post-Baby Abs

It takes 4-6 weeks after having a baby that most doctors recommend waiting before doing ab-focused exercises like crunches. 

8 of 8

The Ultimate 30 Day Ab Challenge

Google It

1.2 Million – the number of times the phrase six-pack is searched for on Google Each month. 

Back to intro

Best Body-Weight Moves

  • Reverse crunch
  • Bicycle crunch
  • Stability ball crunch

SEE ALSO: 28 Days To Six-Pack Abs Workout

Ab Books

There are 16,870 books dedicated to abs on Amazon. 

SEE ALSO: 5 Ways To Shredded Abs

Daily Ab Moves

You should do two ab moves daily, four times per week, at three to four sets of 15 to 25 reps — no more, no less — going heavy, according to Hers technical advisor Gino Caccavale. 

SEE ALSO: Six-Week Power Ab Workout

Muscle Recruitment

33.3 percent of external obliques were recruited when exercisers increased their rep speed to one rep per rep. Translation: For hard-gaining abdominal muscles like the external obliques, faster is better. The study from Universidad Miguel Hernandez de Elche measured the effects of rep speed on muscle recruitment and coactivation of the rectus abdominis, internal obliques, external obliques, and erector spinae during curl-ups, at speeds of 4, 2, 1 1/2 and 1 second per repitition. 

SEE ALSO: 7 Best Moves For Crazy Obliques

Longest Plank Pose

4 hours, 26 minutes

Longest time spent in a plank pose (record held by Mao Weidong on Sept. 26, 2014)

SEE ALSO: Plank Your Way To Flat Abs

Muscle Groups That Make The Core

There are sixe number of muscle groups that make up the core.

  • 1 Rectus abdominis (trunk flexors)
  • 2 Multifidi
  • 3 Erector spinae (back extensors)
  • 4 Internal obliques
  • 5 External obliques
  • 6 Transverse abdominis

Post-Baby Abs

It takes 4-6 weeks after having a baby that most doctors recommend waiting before doing ab-focused exercises like crunches. 

Google It

1.2 Million – the number of times the phrase six-pack is searched for on Google Each month. 

Topics:
  • M&F Hers
Author picture
Written by M&F Hers Editors
Also by M&F Hers Editors
Gift guide opener
Gear

M&F Hers Holiday Gift Guide 2023

Spiralized Zucchini Noodles
Hers Nutrition

5 Low-Carb "Pasta" Dishes

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

“FitQueen” Anita Herbert demonstrating her Legs and Glutes Workout
Hers Workouts

Less Equipment, More Muscle With Anita Herbert's Legs and Glutes Workout

The “FitQueen” showed how to get the most from each machine

Read article
Fitness influencer Kim French's upper body workout sculpting her back and biceps for a sexy figure
Hers Workouts

Kim French’s Upper-Body Workout for Sculpted Back and Bigger Biceps

Build strength while sculpting your upper body with this varied routine.

Read article
Lamborghini female race car driver Lindsay Brewer's full body workout and showing her muscular arms
Hers Workouts

Lindsay Brewer’s Full Throttle, Full-Body Workout

How this race star gets her reps in for the road ahead.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. 8 Things You Need to Know About Your Abs
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

JW Media, LLC

Copyright 2025 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement