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Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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How Many Calories Do You Burn Doing Ab Exercises?

If you want six-pack abs, you’re going to need to do plenty of ab exercises. But are these exercises the key to a ripped core?
Scott Leventon

Written by Scott Leventon

Updated by Tom Miller, CSCS

Last Updated onFebruary 10, 2023

Ab Exercises Calories Burned Calculator

Ab Exercises Calories Burned Calculator

In This Article
  • Calculator
  • Ab Wheel Rollout
  • Crunches
  • Bicycle Crunches
  • Hanging Knee Tucks
  • Reverse Crunches
  • Side Crunches
  • Side Plank
  • MET
  • Benefits
  • Bottom Line

Ab Exercises Calories Burned Calculator

You may think that doing endless crunches and planks will get you the six-pack that you’re dreaming of. But ab exercises are only one piece of the puzzle to getting a shredded core.

If you really want to see a six-pack, you’re going to need to add ab exercises to other strength training exercises and plenty of cardio to burn enough calories to put you in a caloric deficit.

If you can’t stay in a caloric deficit, you’ll find that you’ll never be able to lose weight around your mid-section. Below are some of the most popular ab exercises that you should consider adding to your workout routine.

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Calories Burned with Ab Exercises (weight: 170 lbs)

Exercises MET 30 min. 60 min.
Ab Exercises 7 283 567
Abdominal Roll Wheel 4 162 324
Bicycle Crunches 2.9 117 235
Crunches 2.8 113 227
Hanging Knee Tucks 3.2 130 259
Reverse Crunches 3 122 243
Side Crunches 2.9 177 235
Side Plank 5 202 405
Burpees 8 324 648
Bridges 6 243 486

Benefits of Ab Exercises

Aside from toning your abdominal region and developing rock-solid abs, there are more benefits to doing ab exercises that you should be aware of.

First, having toned abdominals helps to improve your posture on a daily basis and gives you more stability when doing other exercises that indirectly target your abs.

Athletes will especially find that ab exercises help them with their performance since most sports require some form of stability, balance, and core strength.

Athletes participating in sports like gymnastics, rowing, and skiing will get the most benefits from having a strong core.

With a solid core, you’ll also reduce the chances of developing back pain and other nagging injuries. Lower back muscles that aren’t used frequently become rigid in the joints and can cause chronic lower back pain if you neglect to train your core on a regular basis.

Here are some of the Best Ab Exercises and Workouts:

  • Bigger Abs Workout and Diet Guide  
  • Why and How: Proper Plank Form
  • V-Lines Exercises and Workouts
  • How To Do Side Crunches – Tips, Benefits, Variations
  • Diastasis Recti Exercises for Moms to Get Their Body Back
  • 10 Best Abs Stretches
  • Weighted Abs Exercises and Workouts
  • Plank Progressions and Variations for Stronger Abs
  • Abs Exercises You Can Do Anywhere and Anytime 

The Bottom Line

Ab exercises are extremely important for anyone that is looking to build a rock-solid core and a shredded six-pack.

But getting a solid core is not solely achieved by doing hours of ab exercises. You must remain in a caloric deficit if you want to lose body fat and have your abs visible as you’re walking down the beach or going for a swim with friends.

Pair any of the ab exercises we’ve discussed here with a solid strength training routine and you’ll be well on your way to building a great physique.

References:

  1. Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555–565. https://doi.org/10.1002/clc.4960130809
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Scott Leventon

Scott Leventon

Scott is 25 years old and resides in Philadelphia, PA. Scott has a passion for health and fitness and lives an active lifestyle. He enjoys hiking, skiing, traveling, and playing basketball with friends as well as working out at the gym. Scott is a graduate of Rowan University in Glassboro, NJ where he was an Entrepreneurship major, scholarship recipient, and honor society member. Scott is also the founder of Interphase Marketing, LLC where he creates content for health and fitness companies as well as for the financial services industry.

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