Want that Greek-god chiseled core that looks perfect? It takes consistent effort and disciplined training.

Men usually need a body fat percentage below 10–14 percent to see clear abdominal definition, whereas women typically need around 15–19 percent.

So if you are wondering which core exercises work best? Leave that to us.

1. Flat Bench Leg Raise

The flat bench leg raises target the lower abdomen area. In order to execute it perfectly, you will have to lie flat on a bench with your arms holding the edges.

Keep those legs straight and lift them toward a 90-degree angle, then slowly lower. Those movements isolate the lower rectus abdominis, forcing the core to work both during the lift and the descent.

Recommendation: 2–3 sets of 10–20 repetitions.

2. Flutter Kicks

Flutter kicks are one of the best exercises for targeting the lower abs and hip flexors. For proper execution, one should lie on a bench or mat with the hands placed under the glutes, raise the legs to about 30 degrees, and perform small alternating kicks up and down.

Recommendation: 2–3 sets of 15–20 reps.

3. Toe Reach

Ever done crunches? The toe reach is similar, but in this movement, the upper abs have to do all the work. To do it perfectly, lie on your back with legs and arms extended vertically. Then, reach forward with your hands and try to touch your toes.

Recommendation: 2–3 sets of 10–20 reps.

4. Reverse Crunch

The rules of the crunches apply here as well. For a proper execution, lie on your back with your knees bent. Exhale and then lift the knees towards your chest. Raise the hips slightly off the ground and then slowly lower them with proper control.

Recommendation: 2–3 sets of 10–20 reps.

5. Bicycle Crunch

Bicycle Crunches are one of the best exercises that target the abs and the obliques. For a proper execution, lie on a mat, hands should be behind your head. After that, bring the opposite elbow to the opposite knee in a controlled cycling motion.

Recommendation: 2–3 sets on each side.

6. Russian Twist

Regarded as one of the best exercises to train the oblique muscles, the Russian twists target obliques and deep core muscles, which adds more definition to the waistline. For a proper execution, sit with elevated feet, lean back slightly, and twist the torso side by side with controlled motion.

Recommendation: 2–3 sets of 10–20 reps per side.

These are the top six core exercises to build a defined mid-section.

Written by

Suryakant Das