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
    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

    Female scientist testing for food additives in various types of foods in a lab
    Healthy Eating

    3 Food Additives You Should Be Worried About

    Person ordering from a one of the healthiest fast-food orders from the drive thru
    Healthy Eating

    The Healthiest Fast-Food Orders, According to a Dietitian

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Chris Fowler taking a cold plunge after his workout
    Interviews

    Chris Fowler Stays Strong Over 60 with “Prudent Aggression”

    Connor Curnick lifting heavy weights at the gym after rehabilitation from injuries from his armed forces deployment
    Pro Tips

    This Naval sailor's Inspiring Journey to Squatting 405 pounds

    Faceless person addicted to pain killers and other substances feeling alone
    Pro Tips

    How I Beat Addiction—and Came Back Stronger Than Ever

    Actor Mark Tallman in Apple TV+ Your Friends and Neighbors
    Interviews

    Mark Tallman Brings His Athletic Edge to 'Your Friends & Neighbors'

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Recruiter Games participants on the beach before the competition
    News

    The Recruiter Games Shines a Spotlight on Being Fit To Serve

    Elderly woman smoking marijuana and feeling the healing effects of cannibus
    News

    The Surprising Demographic Experiencing Record Cannabis Use

    WEBH15769-original
    From our Partners

    Could Low Iron Be Slowing You Down? What Every Female Runner Should Know...

    Image3(3)
    From our Partners

    NASA and Nike Use This Breathing Technique—Now Athletes Swear By It 

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    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

    Female Massaging Her Feet And Doing Shin Splint Stretches for good foot health
    Recovery

    Here's Why Your Feet May Be Halting Your Training Gains

  • 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

    Bodybuilder Nick Walker performing Weighted Tricep Dips for his massive arms training for 2025 Mr. Olympia competition
    Training

    Nick Walker’s Training For Olympia 2025: Weighted Tricep Dips

    Bodybuilder Chris Bumstead posing in a past Mr. Olympia competition in rumors of 2025 Mr. Olympia
    News

    Chris Bumstead Says He is Unlikely to Guest Pose in the Future

    Retired legendary bodybuilder Chris Bumstead in retirement
    News

    Chris Bumstead on Life After Olympia, Supplements, and His New Goals

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Jess Evans
    Hers Athletes & Celebrities

    Jess Evans Has Created Her Own 'Cinderella Man' Story

    Nicole Young posing with light weights
    Hers Athletes & Celebrities

    This 'Selling Sunset' Star Is ‘Sold’ on Making Fitness Gains

    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

    Healthy vegetables and fruits incorporated in the PCOS diet for women
    Hers Nutrition

    The PCOS Diet For Beginners: Is It Right for You?

  • 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

Crush Ab Flab

Get rid of stomach fat with these killer ab workouts.

by Mark Barroso. Workout by Gino Caccavale
  • 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)
woman standing in gym
Matt Hawthorne
View Gallery

Crush Ab Flab

Close gallery popup button
1 OF 8

1 of 8

woman standing in gym

Matt Hawthorne

Flab to Fab

Do abs exercises that will show off a sexy six-pack with this challenging core-centric medicine ball workout, demonstrated by IFBB Bikini pro Kelsie Burgin.SEE ALSO: 7 Myths About Six-Pack Abs

2 of 8

Stability ball knee in kelsie

Matt Hawthorne

Stability Ball Knee-in

WORKS: Entire core, lower abs, shoulder stability• Assume pushup position with your arms straight and your feet on stability ball (A).• Draw your knees into your chest while slightly raising your hips (B).SEE ALSO: Our Most Popular Ab Workouts• Contract fully until toes remain on ball and return to start position.• Repeat for two sets of 20 repetitions.Tip No. 1:To increase the intensity, start with your toes on the ball, then curl it into your chest.

3 of 8

stability ball abs workout woman

Matt Hawthorne

Stability Ball Finger Tap

WORKS: Upper and lower thighs, inner absLie on a mat holding a stability ball between your lower legs with your arms stretched overhead (A).• Raise ball and arms simultaneously.• Reach up and tap the ball with your fingers, crunching until your shoulder blades are off the floor (B).SEE ALSO: The Ultimate 30-Day Ab Challenge • Return back down until ball and hands are six inches off the floor.• Repeat for three sets of 20 repetitions.Tip No. 1: To increase the intensity, start with your toes on the ball, then curl it into your chest.

4 of 8

Scissor kick kelsie

Matt Hawthorne

Scissor Kick

WORKS: Hips, inner and outer thighs, upper and lower abs• Lie on a mat in crunch position with your hands behind your ears and shoulder blades elevated.• Raise your legs off the floor six inches and open them into a “V” (A).• Cross left leg over right (B) then right over left while holding your body in a crunch position. This is one rep.• Repeat for two sets of 25 repetitions.Tip No. 2: Keep your legs six inches off the ground so that you have some resistance on your abs. SEE ALSO: 17 Ways to Reach Your Fitness Goal in 2017

5 of 8

woman doing medicine ball chop

Matt Hawthorne

Medicine Ball Chop

WORKS: Intercostals, obliques, entire core• Stand with your feet shoulder- width apart holding a 10-pound medicine ball with your arms straight out.• Bend down at an angle until the ball reaches outside of your right foot (A).• Raise ball diagonally across your body over right shoulder (B).• Repeat for 10 reps per side for three sets.Tip No. 3: Really stretch your abs when you are in the up position to max your range of motion. 

6 of 8

Med Ball Twist on Stab Ball Kelsie

Medicine Ball Twist on Stability Ball

WORKS: Complete ab region, with emphasis on obliques and serratus• Place your lower back on a stability ball at a 45-degree angle with your feet shoulder-width apart on the floor and your knees at a 90-degree angle.• Hold the medicine ball in front of your body with elbows slightly bent (A).• Twist ball to the outside of your left hip (B), then around to outside of right hip.• Follow the ball with your eyes, maintaining core tension.• Switch sides and repeat for 10 reps per side for three sets.Tip No. 4: Keep your back straight and your shoulders off the ball to keep the tension in your core.SEE ALSO: 8 Weeks to Six-Pack Abs with This Diet

7 of 8

woman doing side plank

Matt Hawthorne

Side Plank and Pulse

WORKS: Entire core, intercostals, obliques• Lie on your left side on a mat with your body supported on your left forearm and your elbow in line with your shoulder (A).• Stack feet on top of each other with your hips and back aligned and your right hand on your hip.• Pulse your left hip upward, bring it down, touch the floor lightly, then come back up (B).• Repeat for two sets of 20 repetitions.SEE ALSO: Double Your Fat BurnTip No. 5:
 Keep your body in a straight line and hold your hips at the top for 30 seconds to make it harder.

8 of 8

Woman doing crunch with ball

Matt Hawthorne

Hip Stretch with Forward Reach

WORKS: Upper and lower abs• Lie flat on a mat with arms stretched overhead holding a medicine ball.• Place bottoms of both feet together with knees pointing outward.• Holding the ball, reach up and forward until your hands are over your knees, parallel to the floor.• Return to the starting position with your hands and feet together.• Repeat for two sets of 20 repetitions.Tip No. 6: Try to keep your hips on the ground to engage your core instead of your legs.SEE ALSO: 6 Stretches to Relieve Stress

Back to intro

Flab to Fab

Do abs exercises that will show off a sexy six-pack with this challenging core-centric medicine ball workout, demonstrated by IFBB Bikini pro Kelsie Burgin.

SEE ALSO: 7 Myths About Six-Pack Abs

Stability Ball Knee-in

WORKS: Entire core, lower abs, shoulder stability

• Assume pushup position with your arms straight and your feet on stability ball (A).

• Draw your knees into your chest while slightly raising your hips (B).

SEE ALSO: Our Most Popular Ab Workouts

• Contract fully until toes remain on ball and return to start position.

• Repeat for two sets of 20 repetitions.

Tip No. 1:To increase the intensity, start with your toes on the ball, then curl it into your chest.

Stability Ball Finger Tap

WORKS: Upper and lower thighs, inner abs

Lie on a mat holding a stability ball between your lower legs with your arms stretched overhead (A).

• Raise ball and arms simultaneously.

• Reach up and tap the ball with your fingers, crunching until your shoulder blades are off the floor (B).

SEE ALSO: The Ultimate 30-Day Ab Challenge 

• Return back down until ball and hands are six inches off the floor.

• Repeat for three sets of 20 repetitions.

Tip No. 1: To increase the intensity, start with your toes on the ball, then curl it into your chest.

Scissor Kick

WORKS: Hips, inner and outer thighs, upper and lower abs

• Lie on a mat in crunch position with your hands behind your ears and shoulder blades elevated.

• Raise your legs off the floor six inches and open them into a “V” (A).

• Cross left leg over right (B) then right over left while holding your body in a crunch position. This is one rep.

• Repeat for two sets of 25 repetitions.

Tip No. 2: Keep your legs six inches off the ground so that you have some resistance on your abs.

 

SEE ALSO: 17 Ways to Reach Your Fitness Goal in 2017

Medicine Ball Chop

WORKS: Intercostals, obliques, entire core

• Stand with your feet shoulder- width apart holding a 10-pound medicine ball with your arms straight out.

• Bend down at an angle until the ball reaches outside of your right foot (A).

• Raise ball diagonally across your body over right shoulder (B).

• Repeat for 10 reps per side for three sets.

Tip No. 3: Really stretch your abs when you are in the up position to max your range of motion. 

Medicine Ball Twist on Stability Ball

WORKS: Complete ab region, with emphasis on obliques and serratus

• Place your lower back on a stability ball at a 45-degree angle with your feet shoulder-width apart on the floor and your knees at a 90-degree angle.

• Hold the medicine ball in front of your body with elbows slightly bent (A).

• Twist ball to the outside of your left hip (B), then around to outside of right hip.

• Follow the ball with your eyes, maintaining core tension.

• Switch sides and repeat for 10 reps per side for three sets.

Tip No. 4: Keep your back straight and your shoulders off the ball to keep the tension in your core.

SEE ALSO: 8 Weeks to Six-Pack Abs with This Diet

Side Plank and Pulse

WORKS: Entire core, intercostals, obliques

• Lie on your left side on a mat with your body supported on your left forearm and your elbow in line with your shoulder (A).

• Stack feet on top of each other with your hips and back aligned and your right hand on your hip.

• Pulse your left hip upward, bring it down, touch the floor lightly, then come back up (B).

• Repeat for two sets of 20 repetitions.

SEE ALSO: Double Your Fat Burn

Tip No. 5:
 Keep your body in a straight line and hold your hips at the top for 30 seconds to make it harder.

Hip Stretch with Forward Reach

WORKS: Upper and lower abs

• Lie flat on a mat with arms stretched overhead holding a medicine ball.

• Place bottoms of both feet together with knees pointing outward.

• Holding the ball, reach up and forward until your hands are over your knees, parallel to the floor.

• Return to the starting position with your hands and feet together.

• Repeat for two sets of 20 repetitions.

Tip No. 6: Try to keep your hips on the ground to engage your core instead of your legs.

SEE ALSO: 6 Stretches to Relieve Stress

Topics:
  • Abs
  • M&F Hers
Author picture
Written by Mark Barroso. Workout by Gino Caccavale
Related Articles
Former Hyrox champion Hunter McIntyre drinking a can of CELSIUS
Workout Tips

Want to Enter a Hyrox Race? Follow These Training Tips

Chris Fowler taking a cold plunge after his workout
Interviews

Chris Fowler Stays Strong Over 60 with “Prudent Aggression”

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

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
Female bodybuilder Erin Stern working out in the gym with an upper body landmine workout
Hers Workouts

Why Erin Stern’s Landmine Upper Body Workout Is a Must-Try

The two-time Olympia winner relies on this piece of equipment on back and shoulder day.

Read article
Actress Sarah Michelle Gellar doing a full body workout at 47 years old
Hers Workouts

How Sarah Michelle Gellar's Workout Keeps Her Youthful at 47

The Buffy star is looking buffer than ever thanks coach Brad Gould.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. Crush Ab Flab
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