Ab exercises
The catalogue covers all three kinds of ab work: trunk flexion (crunches), leg raises, and anti-movement (planks, carries, resisted rotation). The largest group is bodyweight, which is also the one that needs no gym.
Unlike arms, the abs take little volume on the side. Heavy squats and carries demand work from them but add no sets to the panel: what shows in the column is almost all direct work.
174 exercises in the catalogue, across 13 types of equipment. In a new week, the default target for this group is 4 sets.
How the volume counts
Each set counts in full for the exercise’s primary muscle and for the secondary one where there is one. A set of bench press counts for chest and for triceps — the same rule the app’s weekly volume panel and the public calculator use, and the reason a muscle’s total can exceed the number of sets you actually performed.
By equipment
The names are the catalogue’s own, in English, exactly as the app shows them.
Bodyweight (56)
- Alternating Bent Leg Raise
- Alternating Heel Touch
- Bicycle Crunch
- Bird Dog
- Crunches
- Dead Bug
- Eccentric Dragonflag
- Elbow Plank Mountain Climber
- Elbow Side Plank
- Feet Down Russian Twist
- Forearm Plank
- Frog Crunch
- Frog Sit Up
- Hand Plank
- Hand Side Plank
- Hand Side Plank Reach Through
- Hanging Knee Raises
- Hanging Knee Tuck
- Hanging L Sit
- Hollow Hold
- Jumping Mountain Climber
- Knee Plank Up Down
- Laying Alternating Leg Raise
- Laying Bent Leg Raise
- Laying Leg Raises
- Long Lever Forearm Plank
- Long Lever Plank
- Mountain Climber
- Oblique Crunch
- Oblique Jackknife
- Plank Arm Lift
- Plank Jack
- Plank Saw
- Plank Up Down
- Reach And Catch
- Reverse Crunch
- Reverse Crunch Kick Up
- Ring Standing Roll Out
- Russian Twist
- Scissor Kick
- Side Plank Reach Through
- Side Plank Up Down
- Sideways Scissor Kick
- Situp
- Slalom Mountain Climber
- Slow Tempo Mountain Climber
- Stability Ball Crunch
- Stability Ball Knee Tuck
- Stability Ball Pike
- Stability Ball Side Crunch
- Stability Ball Stir The Pot
- Stability Ball V Up Pass
- Stability Ball Windshield Wiper
- Switch Jump Mountain Climber
- Thoracic Spine Rotation
- Windshield Wiper
Cables (23)
- Bar Kneeling Crunch
- Bar Standing Crunch
- Half Kneeling High To Low Wood Chopper
- Half Kneeling Low To High Wood Chopper
- Half Kneeling Wood Chopper
- Kneeling High To Low Wood Chopper
- Kneeling Low To High Wood Chopper
- Kneeling Oblique Crunch
- Kneeling Pallof Press
- Kneeling Pallof Press To Wood Chopper
- Kneeling Wood Chopper
- Oblique Pushdown
- Pallof Press
- Pallof Press Rotation
- Rope Kneeling Crunch
- Rope Kneeling Oblique Crunch
- Rope Standing Crunch
- Row Bar Kneeling Crunch
- Side Bend
- Standing Crunch
- Standing High To Low Wood Chopper
- Standing Low To High Wood Chopper
- Wood Chopper
Dumbbells (18)
- Crunch
- Elbow Side Plank
- Feet Down Russian Twist
- Half Kneeling Wood Chopper
- Hand Side Plank
- Hollow Hold
- Kneeling Wood Chopper
- Long Lever Russian Twist
- Overhead Side Bend
- Plank IYTW
- Plank Pullthrough
- Renegade Row
- Russian Twist
- Side Bend
- Side Plank Up Down
- Situp
- Suitcase Crunch
- Wood Chopper
Medicine-Ball (12)
- Dead Bug
- Half Kneeling Wood Chopper
- Hollow Hold
- Kneeling Wood Chopper
- Partner Side Toss
- Partner Situp Toss
- Plank
- Rainbow Slam
- Russian Twist
- Slam
- Wood Chopper
- Wood Chopper Toss
Barbell (10)
- Landmine Alternating Lunge And Twist
- Landmine Hollow Hold
- Landmine Kneeling Twist
- Landmine Oblique Twist
- Landmine Russian Twist
- Landmine Side Bend
- Landmine Sit Up
- Landmine Stationary Twist
- Roll Outs
- Situp
Bosu-Ball (9)
- Forearm Plank
- Forearm Sideplank
- Hand Plank
- Hand Sideplank
- Hand Sideplank Hip Abduction
- Situp
- Toe Tap
- Up And Over
- Wood Chopper
TRX (9)
- Ab Rollout
- Forearm Plank
- Forearm Side Plank
- Hand Plank
- Knee Tuck
- Kneeling Ab Rollout
- Mountain Climber
- Oblique Crunch
- Pike
Plate (8)
- Hollow Hold
- Russian Twist
- Situp
- Standing Twist
- Weighted Forearm Plank
- Weighted Hand Plank
- Weighted Plank Up Down
- Wood Chopper
Band (7)
- Crunch
- High To Low Pallof Press Wood Chopper
- Low To High Pallof Press Wood Chopper
- Pallof Press
- Pallof Press To Wood Chopper
- Side Bend
- Wood Chopper
Kettlebells (7)
- Hollow Hold
- Russian Twist
- Single Arm Farmers Walk
- Situp
- Windmill
- Windmill Bottom Hand
- Wood Chopper
Smith-Machine (6)
- Hanging Knee Tuck
- Oblique Crunch
- Reverse Crunch Hip Raise
- Side Bend
- Side Plank Up Down
- Situp
Machine (5)
- Crunch
- Plate Loaded Crunch
- Roll Outs
- Rower Knee Tuck
- Rower Pike
Vitruvian (4)
- Crunch
- Kneeling Wood Chopper
- Side Bend
- Windmill
Keep reading
Weekly volume calculator: sets per muscle group
Pick the week’s exercises, set the sets and see how many sets each muscle receives — no account needed.
Read the guideHow many sets per muscle per week
The most cited range is 10 to 20 effective sets per muscle per week. Where to start, how to climb inside a block, and what actually counts as a set.