The year 2023 brought with it many new fitness trends, updated training styles, and fresh ways to work the core. Among all the routines and fitness challenges that people tried, one area that always remained a priority was abdominal workouts. Strong abs are not only about a toned midsection or visible six-pack; they are essential for balance, stability, posture, and overall athletic performance. This article will walk through the best ab workouts of 2023, why they stood out, and how you can use them to strengthen your core effectively.
Why Focus on Ab Workouts?
Before diving into the best moves, it’s important to understand why ab workouts matter so much. Your core muscles include the rectus abdominis (the “six-pack” muscle), the obliques (sides of your torso), the transverse abdominis (deep stabilizing muscle), and even the lower back. Together, these muscles stabilize your spine, protect your internal organs, and help you move efficiently.
A strong core benefits you by:
- Improving balance and stability for everyday movements.
- Reducing risk of injury in sports and lifting.
- Enhancing posture and reducing back pain.
- Boosting performance in activities like running, cycling, and yoga.
- Supporting functional movements such as bending, twisting, or lifting.
With this in mind, let’s break down the best ab workouts of 2023.
1. Plank Variations
Planks continued to dominate in 2023, and for good reason. They are simple, effective, and require no equipment. While the traditional plank is powerful on its own, this year introduced exciting variations that targeted the core from multiple angles.
- Forearm Plank with Hip Dips: From a forearm plank position, rotate your hips side to side, touching the floor lightly. This activates the obliques while maintaining tension in the entire core.
- Plank Shoulder Taps: Start in a high plank, then lift one hand to tap the opposite shoulder. This variation challenges stability and prevents hip swaying.
- Side Plank with Leg Lift: Holding a side plank, raise the top leg up and down. This move activates the obliques and outer thighs while building serious endurance.
Why it stood out in 2023: Planks are versatile and can be combined with dynamic movements, making them engaging and highly effective for building a functional core.
2. Hanging Leg Raises
Hanging leg raises became one of the most talked-about ab exercises in 2023. Using a pull-up bar, you hang with straight arms and lift your legs up toward your chest or above, depending on your strength level.
- Standard Leg Raise: Lift straight legs until parallel with the ground.
- Knee Tucks: Bend your knees and pull them toward your chest, great for beginners.
- Toes to Bar: Advanced athletes aim to touch their toes to the bar, requiring tremendous strength and flexibility.
Why it stood out: Hanging leg raises challenge not only the abs but also grip strength, hip flexors, and overall control. Social media fitness communities highlighted this move as a must-try in 2023.
3. Russian Twists
The Russian twist remained a staple, especially in circuit training and HIIT workouts. Sitting on the floor with knees bent, you lean back slightly and rotate the torso side to side, often holding a weight, medicine ball, or kettlebell.
- Bodyweight Twist: No equipment needed, just cross your arms and twist side to side.
- Weighted Twist: Add resistance to increase intensity.
- Feet-Off Twist: Lift your feet off the ground to engage the lower abs and improve balance.
Why it stood out: Russian twists are compact, effective, and great for rotational strength. They target obliques while improving stability and balance.
4. Bicycle Crunches
No list of ab workouts would be complete without bicycle crunches. In 2023, fitness trainers revisited this classic move and emphasized form over speed.
How to perform:
Lie on your back, hands behind your head, and lift your legs into tabletop position. Bring your right elbow toward your left knee while extending your right leg, then switch sides.
Why it stood out: It remains one of the most effective ab exercises according to EMG studies (which measure muscle activation). In 2023, trainers focused on slow, controlled movements instead of rushing, making the exercise more effective and less stressful on the neck.
5. Mountain Climbers
Mountain climbers gained renewed popularity in 2023 thanks to their combination of cardio and core activation. In a plank position, alternate driving your knees toward your chest at a steady or fast pace.
- Standard Mountain Climbers: Focus on speed and cardio.
- Cross-Body Climbers: Drive your knee toward the opposite elbow to activate the obliques.
- Slow Climbers: Perform slowly for a stability challenge.
Why it stood out: It’s a high-intensity move that works the abs, shoulders, and legs while increasing heart rate—perfect for HIIT routines.
6. Pilates Roll-Ups
Pilates continued to influence mainstream fitness in 2023, and roll-ups were a standout ab move. Lying flat on the mat, you extend your arms overhead and slowly roll up to a seated position, then back down with control.
Why it stood out: Unlike crunches, roll-ups use the full range of motion, strengthen deep core muscles, and promote flexibility in the spine. Many fitness influencers praised this as a safer, more effective alternative to sit-ups.
7. Stability Ball Pike
The stability ball pike became a trending ab exercise in gyms and online workouts. Starting in a plank with your feet on a stability ball, you lift your hips up to form a pike position, then return to plank.
Why it stood out: This exercise targets the rectus abdominis while demanding balance and control. It was one of the most “Instagrammable” ab moves of 2023 thanks to its challenging but visually impressive look.
8. Dead Bug
The dead bug became a favorite among physical therapists and trainers for its ability to strengthen the core while protecting the lower back. Lying on your back, lift arms and legs into the air, then extend opposite arm and leg while keeping your back flat on the floor.
Why it stood out: It is safe, beginner-friendly, and highly effective in teaching proper core engagement. Fitness experts in 2023 recommended it as a corrective exercise for posture and back pain.
Tips for Building the Best AB Workout Routine
While these exercises shone in 2023, the way you put them together matters just as much. Here are some tips:
- Mix stability and dynamic moves – Combine planks (isometric) with moves like leg raises (dynamic).
- Train 3–4 times per week – Core muscles need rest like any other group, so avoid daily overtraining.
- Progress gradually – Start with beginner variations and increase difficulty over time.
- Focus on form – Quality over quantity. Controlled movements protect your spine and increase effectiveness.
- Add variety – Rotate exercises to challenge different parts of the core and keep workouts interesting.
- Pair with full-body training – Abs don’t work in isolation. Compound lifts like squats and deadlifts also strengthen the core.
Final Thoughts
The best ab workouts of 2023 showed that core training is not about endless crunches or flashy gimmicks. Instead, it’s about a balance of stability, rotation, control, and endurance. From planks and dead bugs to hanging leg raises and stability ball pikes, these exercises built strong, functional abs for athletes, beginners, and fitness enthusiasts alike.
As fitness continues to evolve, the lessons from 2023 remain timeless: prioritize form, embrace variety, and treat your core as the powerhouse it is. If you want stronger, healthier, and more defined abs, start by incorporating these moves into your weekly routine—and watch your strength and confidence grow.
