abs with other equipment
20 exercises for abs you can do with other equipment.
Your abdominals are about more than just a six-pack. They're the glue that holds your whole body together during heavy lifts, loaded carries, and explosive movements – and they need to be trained accordingly.
This page brings together 20 exercises with miscellaneous equipment: everything from classic core-direct movements like ab wheel rollouts and Conan's wheel to compound lifts like muscle ups, yoke walks, and deadlifts. Together, they target the core in ways that regular crunches never will.
Whether you want to build visible strength or a core that holds under demanding work – you'll find the tools here.
Direct exercises that actually challenge you
Ab wheel rollouts and Conan's wheel are deceptively difficult – they demand that you decelerate your body's fall using only your core, with no room to cheat through your hip flexors. Hanging back extensions and Otis ups challenge in the same way: controlled movement under load, no momentum.
If you want to add external resistance, try banded weighted situps – progression is straightforward. Plate twists and sledgehammer swings deliver rotational power that most core programs skip entirely, yet it's essential for explosive movement patterns.
Hanging leg raises with extension is more subtle but effective for training your core in a lengthened, suspended position that loads your entire abdominal musculature through its full range.
Compound movements with high core demand
Muscle ups and kipping muscle ups demand a coordinated body where your core stays tight throughout the entire movement – from the hang to the lockout position overhead. It's not a core exercise in the classical sense, but the core demands are very real.
Knee/hip raises on parallettes is more directly core work in a suspended position, with the ability to scale from knee raises to full straight-leg raises. Assisted pull-ups with resistance bands make a good entry point for those who don't yet have the strength for a full muscle up.
Deadlifts and sandbag loading engage your core dynamically during rotation and lifting – movements that more closely resemble real-world and athletic situations than isolated core exercises do.
Carries – the underrated core category
Farmer's carries, rickshaw carries, suitcase carries, and yoke walks are four variations on the same theme: hold a heavy load stable while you move. Your spine, abdomen, and hips work isometrically over the entire distance.
It's a type of core training that direct exercises can't replace. Stabilizing 220–330 lbs while moving for 65–100 feet demands coordination and endurance that no machine or floor exercise can match. Atlas stone carries and heavy bag slams fall into the same category of functional, total-body loading with high core activation.
Start with shorter distances and lighter weights, build gradually – these exercises are easy to scale but can be brutal if you jump in too heavy.
How to structure your training
Pick 2–3 exercises per session and mix categories: one direct movement, one compound lift, and one carry form a solid foundation. Progression can happen several ways – more weight, more reps, shorter rest, or longer distance.
For beginners: start with ab wheel rollouts (from your knees), knee/hip raises on parallettes, and farmer's carries with dumbbells. They provide good feedback without high injury risk.
For those with experience: Conan's wheel, muscle ups, and yoke walks combined give a session that trains your core three completely different ways – and nothing like what you'd do on a regular gym mat.