Isolation · Abs
These 26 exercises are the isolation (single-joint) exercises for the abs in the GymStreak library, beginner to advanced level, using bodyweight, dumbbell and cable machine. Good places to start: Butt-Ups and Cocoons. By level: 16 beginner, 9 intermediate and 1 advanced.
Written by the GymStreak coaching teamUpdated
01
Isolation abs exercises move a single joint, so the abs do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Crunches, sit-ups and cable crunches train spinal flexion. Planks, dead bugs and ab rollouts train anti-extension: keeping the lower back from sagging. Leg raises and reverse crunches bring the pelvis toward the ribs. Progress by adding reps, time, load (cable or weighted crunches) or a harder lever (straight legs instead of bent). Visible abs depend largely on body fat level, which is driven by diet more than ab exercises.
03
Pick one flexion exercise, one anti-extension exercise and one leg-raise variation. Beginners can start with crunches, planks and dead bugs; hanging leg raises and rollouts are more advanced.
BeginnerIntermediateAdvanced
Beginner isolation bodyweight exercise for the abs, also working the hamstrings.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the glutes, obliques and shoulders.
Beginner isolation bodyweight exercise for the abs, also working the obliques and shoulders.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation dumbbell exercise for the abs.
Intermediate isolation bodyweight exercise for the abs, also working the obliques.
Intermediate isolation cable machine exercise for the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs.
Advanced isolation bodyweight exercise for the abs, also working the lats.
Free GymStreak calculators that go with abs training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
