Discover the most effective total gym ab exercises for quick, noticeable results. Learn essential moves to engage and strengthen your core using your Total Gym!

The Total Gym is a highly versatile piece of equipment that helps you target muscles across your body, and it’s especially effective for core training. In this article, we’ll go over the top 8 total gym ab exercises to help you achieve a toned and strong midsection. These exercises are designed to engage every part of your core, from the upper abs to the obliques, and help you see results quickly.

1. Total Gym Ab Crunch Exercises

Ab crunches on the Total Gym are a staple for building a strong core. Using the gliding platform, this exercise amplifies the intensity by adding resistance through gravity. Here’s how to do it:

• Lie on the glide board and hold onto the cables with your hands.
• Bring your knees up toward your chest while pulling on the cables, crunching your core.
• Slowly release back down, keeping control of the motion.

This is a fantastic way to start your ab exercises on the Total Gym, as it strengthens the rectus abdominis, commonly referred to as the “six-pack” area. For beginners, 2-3 sets of 12 reps work well, but you can increase reps as you build strength.

Read: What Machines Should You Use for Stronger, Rounder Glutes?

2. Plank to Pike on the Total Gym

Planks are one of the best exercises for core stability, and adding a pike takes them to the next level. The plank to pike variation on the Total Gym helps build strength in both the abs and obliques.

• Start in a plank position with your feet on the glide board and hands on the floor.
• Using your core, pull the glide board toward your hands, raising your hips into a pike position.
• Slowly return to the plank position, keeping your core engaged.

This is one of the more advanced ab exercises on Total Gym and requires balance and core control.

3. Bicycle Crunches on the Total Gym

Bicycle crunches are a classic ab exercise that also work wonders on the Total Gym. They’re great for hitting the obliques and building rotational strength.

• Lie on the glide board, holding the handles or cables for support.
• Extend one leg while bringing the opposite knee toward your chest.
• As you pull your knee in, twist your torso, bringing the opposite elbow toward your knee.
• Alternate sides in a controlled, slow motion.

Doing bicycle crunches on the Total Gym can engage the entire abdominal area, including the sides and lower abs.

Read: 7 Best Gym Hoodie Styles to Keep You Comfortable and Stylish

4. Total Gym Oblique Twists

This exercise targets the oblique muscles, which are essential for a strong core and help create a more defined waistline. Oblique twists are one of the best total gym abs exercises for building core stability.

• Sit sideways on the glide board with your feet placed securely on the foot platform.
• Hold onto the handles, engaging your core as you twist your torso to one side, pulling the handle toward your chest.
• Slowly release back to the starting position and repeat on the opposite side.

This exercise focuses on the rotational aspect of the core, which is often overlooked in ab workouts. Do 12-15 reps per side for a great oblique burn.

5. Reverse Crunches on the Total Gym

Reverse crunches target the lower abs and are a great addition to any ab exercises Total Gym routine. They’re effective at sculpting the lower abdominal area, which can be hard to target with traditional crunches.

• Lie on the glide board and hold onto the top for support.
• Bend your knees and lift them toward your chest, contracting your lower abs.
• Lower your legs back down slowly without letting them touch the board.

Incorporate 2-3 sets of 10-12 reps of reverse crunches to build lower abdominal strength.

Read: John Peel – Six Pack Abs with the Total Gym FIT

6. Leg Raises on the Total Gym

Leg raises are excellent for targeting the lower abs, and performing them on the Total Gym adds an extra level of challenge due to the moving platform.

• Lie flat on the glide board, gripping the cables or handles.
• Keep your legs straight and lift them upward until they form a 90-degree angle with your torso.
• Slowly lower your legs back down, keeping them just above the glide board.

This exercise is ideal for building endurance and strengthening the lower abs, an area often neglected in many total gym ab exercises routines.

7. Total Gym Mountain Climbers

Mountain climbers are a great cardiovascular and abdominal exercise that becomes even more challenging on the Total Gym.

• Start in a plank position with your hands on the floor and your feet on the glide board.
• Bring one knee toward your chest, then quickly switch legs in a running motion.

Mountain climbers not only build core strength but also increase your heart rate, making them a fantastic addition to a high-intensity workout. They’re one of the more dynamic ab exercises on the Total Gym and can be modified by adjusting the speed for more intensity.

8. Superman Planks on the Total Gym

Superman planks challenge the stability of your core and help engage the entire abdominal wall, making them one of the best total gym abs exercises for advanced users.

• Start in a plank position with your feet on the glide board.
• Reach one arm out in front of you, holding for a second before bringing it back.
• Alternate arms, focusing on maintaining core stability and avoiding hip rotation.

These are especially challenging but excellent for building endurance in the core muscles. Aim for 10-12 reps per side, or hold each extension for 10-15 seconds.

Tips for Maximizing Your Ab Workout on the Total Gym

To get the most out of these total gym ab exercises, keep these tips in mind:

1. Engage Your Core: Throughout each exercise, focus on actively engaging your core. This not only maximizes effectiveness but also helps prevent strain on the lower back.
2. Control Your Movements: Instead of rushing through reps, perform each movement slowly and with control. This increases time under tension, helping to strengthen the muscles more efficiently.
3. Increase Resistance Gradually: As your core gets stronger, you can increase the incline on the Total Gym to add resistance, making each exercise more challenging.
4. Combine Ab Workouts with Cardio: Adding cardio exercises to your routine will help burn the fat that covers abdominal muscles, allowing the results of your hard work to show.
5. Be Consistent: To see quick results, aim to perform these exercises 3-4 times per week, allowing your muscles adequate time to recover.

These total gym ab exercises offer a range of options for anyone looking to build a strong and defined core. By incorporating a mix of moves that target all areas of the abdomen, you can achieve a well-rounded and effective core workout right at home. Remember, consistency and control are key, and with the right dedication, you’ll start seeing results in no time.