Middle Ab Exercises

Abs / Core Muscle Groups

As part of the rectus abdominis, the middle abs are defined as the middle region of the stomach, below the upper aspect while above the lower aspect of the abdominals.

Generally, this location of the abdominal muscles is used in nearly all ab exercises, the difference being where the emphasis of the particular exercise lies. If there is no emphasis on a specific aspect, then they are considered middle ab exercises. Using a targeted exercise can be quite beneficial when one is attempting to sculpt a very specific muscle area.

A list of middle ab exercises:

Ab Extensions

This exercise is similar to performing a suspended 'plank' and it demands complete control and proper technique to effectively target the abdominals and serratus anterior muscles.

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Crunches (Machine)

Designed for both beginners and advanced individuals, crunches performed using a machine offer the ability to adjust the level of weight resistance.

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Incline Leg Raises (Calisthenics)

Incorporating the use an adjustable bench, incline leg raises offer a fine variation on this classic lower abdominal exercise.

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Knee Raises (Dip Machine)

Knee raises on the dip machine are a great exercise for targeting the upper abdominals as well as the basic or middle abdominals.

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Knee Raises (Hanging Grip)

A mildly more difficult variation of hanging strap knee raises, hanging grip knee raises require additional focus on maintaining grip throughout the targeted upper abdominal workout.

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L Pull-Up (Calisthenics)

A challenging exercise, L pull-ups literally require one to form an "L" shape with their body, and hold it while doing pull-ups.

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Leg Raises (Hanging Grip)

Similar in execution to knee raises, leg raises target the middle and lower abdominals while more substantially involving the quads and obliques.

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Reverse Crunches

An interesting (and difficult) exercise that utilizes a flat bench to target the abs as well as the lower abs.

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Performed with the rope extension, rope pulls are an excellent way to target the elusive serratus muscles as well as the obliques and abdominals.

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Seated Leg Tucks (Bench)

Requiring balance and coordination, seated legs tucks work the entire abdominal regions (i.e. lower, middle, and upper), as well as the hips.

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Side Knee Raises (Hanging Grip)

Utilizing a stationary bar (preferably a wide grip pull up bar) this exercise allows for solid focus of the oblique and abdominal muscles.

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Side Knee Raises (Hanging Straps)

Utilizing straps, this exercise allows for solid focus of the oblique and abdominal muscles while lessening the focus on the forearms for stability.

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Sit-Ups (Decline)

Slightly more advanced than the standard sit-up, this exercise forces more resistance on the abdominals by placing the body below a parallel line with the ground.

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Sit-Ups (Elbow to Knee Twist)

This is a great exercise for beginners looking to gain enough strength and endurance to utilize the more advanced oblique exercises. The basic and effective nature of this exercise places it at the core of many exercise programs.

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Sit-Ups (Standard)

A simple exercise designed to target the basic abdominal muscles. This can be performed with the hands positioned in a number of different locations.

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Suspended Leg Raises (Dip Machine)

Utilizing the dip machine by holding the handles and suspending the body, the lower abdominals are targeted by raising the legs to a parallel level with the ground.

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V Pull-Up (Calisthenics)

An extremely challenging exercise, V pull-ups literally require one to form an "V" shape with their body, and hold it while doing pull-ups.