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Top 25 Hardest Ab Exercises Ever Created

by Todd Kuslikis on November 01, 2011

There are several keys to getting a six pack stomach. Many folks think they can exercise their way to a six pack. This is one of the most prevailing myths in the fitness world. Ab exercises, even the hardest ab exercises on the planet, won’t give you a six pack unless your fat over your abs are low enough. Yet, I digress. This article ain’t about fat loss over your six pack. It’s about getting the best looking six pack stomach on the block by doing the hardest ab exercises in the world. Below are the exercises I have found on YouTube.

What Makes An Ab Exercise Difficult?

1. Your Fitness Level Makes An Ab Exercise Hard

There are several reasons that the hardest ab exercises are so challenging. One simply may be because of level of fitness. If you are a beginner and have untrained abs, the exercise will be difficult. Plain and simple.

2. The Angle Of The Ab Exercise Makes It Hard

Another reason for an exercise to fall into the infamous “hardest ab exercises” category is if it’s got a unique angle. For example, the Rockies below show you how to work the lower abs by positioning your legs at a unique angle. This puts more strain on your core muscle group which ends up strengthening them.

3. The Weight You Add To The Ab Exercise Makes It Hard

That’s right folks, you are allowed to add weight to your ab exercises to make them more difficult. So many people think that they need to work their abs differently than the rest of the body. Your abs are made up the same muscle tissue as the rest of your body so why should anyone think they need to work them differently? Not sure. Oh well, remember that you are allowed to grab them weights while doing one of these hardest ab exercises. Do this especially if you’re progressing at a rapid rate.

How Do I Get A Six Pack Stomach Using The Hardest Ab Exercises?

Seriously, although I didn’t go into it in the above intro, you do need to lower your body fat to see your six pack stomach. Men should start to see their six pack abdominal region at about 12% body fat. Women should be able to see it at about 18%. Use body fat calipers to measure your progress and take pictures of your progress.

Also, there are particular foods that you can eat that can help increase your fat burning metabolism. There is a great video that will teach you about Mike Geary’s Truth About Abs program and some foods that will help kill abdominal fat.  I highly recommend you check it out. You can do exercises (even extreme ones like the exercise below) until you are blue in the face & passed out but if you don’t know the right information to help shred your body fat, you won’t get the results you’re looking for.

Without further ado… I know you have been waiting…

25 Hardest Ab Exercises That’ll Give You A Six Pack Stomach

Do ab exercises carefully. Especially the ones at the bottom. They are absolutely brutal. If you have low back problems or are experiencing low back pain while doing these exercises, please stop immediately.

25. Pike Roll Out


24. TRX Pike Lift


23. TRX Abdominal Extensions


22. Hanging Knee To Elbow

21. Plank Kettlebell Lifts


20. Barbell Roll Outs


19. Frozen V Sit

18. Sledge Hammer Ab Strikes


17. Medicine Ball Windshield Wiper (0.39 min)


16. Leg Throws


15. Hanging Sit Ups


14. Windshield Wipers


13. X Men


12. Vertical Knee Raise with Weight


11. Reverse Ab Wheel With Bands


10. Crunches with a Crap Load of Weight


9. L Sits


8. Straight Legged Hanging Leg Lift


7. Rockies


6. Standing Ab Wheel Roll Outs


5. Human Flag Bicycles


4. Flying Human Flag Ab Oblique Crunch


3. Front Lever (Many Different Types)


2. Hannibal For King Leg Flutters (0.30m- Must See!)


1. One Arm Evil Wheel


Bonus! Atomic Swings Ab Exercise

 If you have found any other hardest ab exercises, post them below!

The above exercises are killer for gaining strength. Though if you want to see your 6 pack, you’ll need to eat the right foods. If you haven’t checked out the video describing 7 Odd Foods that Kill Abdominal Fat, I highly recommend it.


  1. Posted June 13, 2012 at 3:25 pm

    Always looking for advanced ab work outs, great list, thanks.

    • Todd Kuslikis
      Posted June 14, 2012 at 5:57 pm

      You’re very welcome Joyce! Glad I could be of help!


  2. mandi
    Posted August 21, 2012 at 2:10 pm


    I am doing my Personal Training exams and have been placed with a guy who only works upper body!! His legs are strong but I would like to find out some really advanced leg moves / exercises that can be done . I do not want to do the normal squats/ weighted squats. Please can you give me some ideas

    Thank you

    • Todd Kuslikis
      Posted August 22, 2012 at 6:03 am

      Hi Mandi,

      Sounds like fun! I wrote an article on this awhile back:

      Falling towers are actually my favorite. You can have him hold a weight and go back (careful of his low back though). They are killers.

      Let me know how it goes and if you get him to the point where he is crying. ;)


  3. Posted March 16, 2013 at 11:35 am

    Great list! Thanks for posting these. Always something new to try and improve with.

    • Todd Kuslikis
      Posted March 20, 2013 at 3:22 pm

      For sure Jeff!! I definitely agree with that.

  4. NickDK
    Posted April 3, 2013 at 6:59 am

    I thing “Leg flutters for men” Should be number one, its more insane to do a front lever and move your legs it looks unreal. One arm evil wheel is just not as hard as leg flutters so LFM is number one in my opinion :)

    • Posted April 4, 2013 at 7:14 am

      Really? I can do a few leg flutters but can’t come close to Evil Wheel. I guess its all relative to how you train. Thanks for the vote!

  5. Devon
    Posted April 3, 2013 at 11:56 pm

    no.10Why are there weights?

  6. Devon
    Posted April 13, 2013 at 10:50 am

    Oh well, hardly any of us have TRX rings because they are to expensive

  7. Posted April 14, 2014 at 5:30 pm

    Single arm ab rollouts are killer especially if you don’t touch the ground ;-) If someone thinks they’re easy do them on a ramp, wheel going down of course.

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