Best Ab Exercises for a Stronger, More Powerful Core Workout
Strong abs are more than simply an aesthetic aim when it comes to developing a strong, functional body; they serve as the foundation for total performance. A well-trained core improves stability, strength, and endurance while lifting, sprinting, or simply improving posture.
If you want to take your fitness abs workout to the next level, this blog will show you some of the most beneficial ab exercises other than crunches. We'll go over cool ab exercises that work every section of your core and how the correct premium gym equipment from Performaxx can improve your training experience.
Why Core Strength Matters
Your abdominal muscles—rectus abdominis, obliques, and transverse abdominis—are essential in almost every movement you make. These muscles connect your upper and lower bodies, helping to maintain balance and generate power while strength training, sports, and daily activities.
In addition to improving shape, a regular ab workout at the gym also helps:
- Prevent back pain and enhance posture.
- Boost stability and athletic performance.
- Encourage improved breathing and equilibrium.
- Increase stamina when performing compound lifts.
In short, strong abs enhance every other workout.
Also Read: Row exercises for back
Great Ab Exercises That Deliver Real Results
If you're ready to go beyond standard crunches, here are some great ab exercises that work for your core from every angle.
1. Cable Woodchoppers
Cable woodchoppers are a mainstay for developing rotational strength and are among the best ab workouts for both gym-goers and athletes. With a cable crossover equipment, like Performaxx's Atlantis Crossover Station, you can work your obliques while increasing your power and coordination.
How to do it:
Grasp the grip with both hands, stand sideways to the cable machine, and turn your torso diagonally from high to low. Maintain a tight core throughout.
Equipment used: Atlantis Cable Crossover or Prime Functional Trainer.
2. Hanging Leg Raises
This advanced exercise helps you achieve that sleek, sculpted appearance by targeting your hip flexors and lower abs. If you want to see noticeable definition in your abs, this is one of the best ab moves to learn.
How to do it:
Carefully raise your legs until they are parallel to the floor while hanging from a pull-up bar, like the Rogers Pull-Up Station. Control your descent.
Equipment used: Rogers Athletic Pull-Up Bar or Prime Fitness Multi-Station.
3. Weighted Decline Sit-Ups
When done properly, weighted sit-ups continue to be one of the good ab exercises for anyone who like a more conventional approach. While additional weight puts strain on your stabilisers, the decline angle increases resistance.
How to do it:
While holding a plate across your chest, secure your legs on a Performaxx Decline Bench. Control your sitting and carefully lower yourself.
Equipment used: Atlantis Adjustable Decline Bench or Prime Armor Series Bench.
4. Ab Rollouts with a Barbell
Known for strengthening the entire core and enhancing shoulder stability, this is one of the most challenging abdominal exercises.
How to do it:
Kneel on the floor and roll an Olympic barbell with plates, such the Performaxx Precision Series Barbell, forward until your body is extended. Use your core, not your arms, to pull back.
Equipment used: Performaxx Precision Barbell and Alpha Bumper Plates.
5. Cable Crunches
Another popular exercise in the gym is the cable crunch, which is ideal for developing thicker ab muscles since it allows you to increase the resistance gradually.
How to do it:
Kneel below, fasten a rope handle to a high pulley, and crunch down while maintaining core tension.
Equipment used: Atlantis or Prime Pin-Loaded Machine with Rope Attachment.
6. Plank Variations
Despite their straightforward appearance, planks are a very powerful tool for increasing stability and endurance. This exercise strengthens the entire core and can be performed with normal planks, side planks, or stability ball planks.
How to do it:
Maintain a straight body alignment from your shoulders to your heels while using your abs. Use an Atlantis BOSU Trainer or Performaxx Stability Ball for extra challenge.
Also Read: Best Gym Machines
Crafting a Complete Fitness Abs Workout
Combining static and dynamic exercises is the most effective technique to organise your ab workout gym regimen at the gym. For instance:
Exercise | Equipment | Sets | Reps |
| Hanging Leg Raises | Pull-Up Station | 3 | 10–12 |
| Cable Woodchoppers | Cable Crossover | 3 | 12 each side |
| Weighted Sit-Ups | Decline Bench | 3 | 15 |
| Barbell Rollouts | Precision Barbell | 3 | 10 |
| Plank | Stability Ball | 3 | 45–60 sec |
This combo improves posture, balance, and overall body control in addition to developing muscular definition.
Choosing the Right Equipment for Ab Training
With the help of high-quality exercise equipment, a decent ab workout becomes a remarkable experience. Here's where Performaxx is unique. Commercial-grade equipment from Performaxx, an exclusive distributor of leading international brands like Atlantis, Rogers Athletic, Desmotec, and Prime Fitness, enables fitness centres and performance centres to establish top-notch training spaces.
Every component, from cable stations and movable benches to plate-loaded machinery and operational rigs, is designed for accuracy, robustness, and optimal return on investment. Investing in the proper ab equipment enables members to attain observable, long-lasting improvements, regardless of whether you run a major performance centre or a tiny gym.
Tips to Maximise Your Ab Workouts
Here are some expert pointers to increase the effectiveness of your abdominal workout at the gym for abs:
- Practice control rather than momentum. Deeper muscular fibres are activated by slow, purposeful motions.
- Include resistance. Muscle definition can be achieved more quickly by using weights or cables.
- Pay attention to breathing. To stabilise your core throughout the exertion period, exhale.
- Combine them. Switch between weighted and bodyweight exercises.
- Recover properly. Like all muscles, your abs require rest and recuperation
Build Your Best Core with Performaxx
Although it takes time to develop a strong, toned core, you may see consistent, quantifiable results with the correct exercises and gear. Performaxx's premium gym equipment ensures that every workout is supported by quality, comfort, and performance, whether you're opening a new facility or updating your existing setup.
Create a training environment where every rep matters by perusing Performaxx.com.au extensive selection of ab benches, cable machines, functional trainers, and accessories.
Because when it comes to performance, Performaxx is the finest option.
The Arnold Press in 2025: Benefits, Form, and Safety Tips
When it comes to shoulder strength and aesthetics, few exercises have endured the test of time like the Arnold Press. This exercise, named after the iconic Arnold Schwarzenegger, has evolved with current training techniques and equipment and in 2025, it remains one of the most effective routines for developing strong and sculpted shoulders.
Whether you're a professional athlete, personal trainer, or gym owner looking to stock your facility with the best fitness equipment, understanding the Arnold Press from its benefits to perfect form is critical for safe and effective training.
What is the Arnold Press?
A variation on the classic shoulder press, the Arnold Press is intended to increase shoulder stability and mobility while working more muscle groups. The Arnold Press features a circular action, beginning with the palms facing the body and ending with the palms facing forward at the peak of the lift, in contrast to the traditional press, which involves a simple upward movement.
By targeting the anterior (front), medial (side), and posterior (rear) heads of the deltoid, this twisting exercise gives the shoulders a more rounded, balanced appearance.
Also Read: Row exercises for back
Muscles Worked in the Arnold Press
The versatility of the Arnold Press to work several muscle groups at once is one of the primary reasons it has been a favourite for decades. The muscles used in the Arnold Press are briefly broken down as follows:
- Anterior Deltoid (Front Shoulder): In charge of the forward rotation and pushing motion.
- Lateral Deltoid (Side Shoulder): gives the shoulders symmetry and breadth.
- Posterior Deltoid (Rear Shoulder): keeps the arm steady while it rotates.
- Trapezius: aids in controlling and elevating the shoulders during the push.
- Triceps Brachii: Arms are extended at the elbow joint.
- Core Muscles: Throughout the exercise, engage to keep the torso stable.
This multi-muscle activation makes it a better alternative than simpler pressing exercises, especially for athletes and strength trainers who want to develop their entire range of motion.
Benefits of the Arnold Press
Beyond appearances, the Arnold Press provides a number of functional and performance advantages that complement contemporary training objectives.
Comprehensive Shoulder Engagement
By rotating, the Arnold Press engages the rear deltoids, whereas traditional shoulder presses primarily target the front and side deltoids. As a result, the movement is more balanced, encouraging shoulder symmetry and lowering the possibility of muscular imbalances.
Improved Range of Motion
For athletes and others recuperating from low flexibility, the rotating motion promotes shoulder joint mobility. When done properly, it improves joint health by strengthening the tiny stabilising muscles.
Functional Strength for Real-World Movement
The exercise enhances functional strength since it replicates the pressing and rotational patterns seen in everyday activities and sports. For athletes participating in sports where overhead and rotational power are crucial, such as rugby, swimming, or cricket, this is especially advantageous.
Better Mind-Muscle Connection
The Arnold Press's steady, controlled motion facilitates the development of a strong mind-muscle bond. Better performance in other compound exercises, such as the overhead press and bench press, results from this understanding.
Versatile Training Options
This workout effortlessly adjusts to different fitness levels, whether you're standing or doing it as a seated Arnold press. Lighter dumbbells are a good starting point for beginners, while more experienced users can enhance their strength training with plate-loaded machines or adjustable benches from Performaxx's premium equipment line.
How to Perform the Arnold Press: Step-by-Step Form Guide
Optimal form minimises the chance of injury while ensuring optimum benefits. The most popular variation for controlled movement and isolation is the sitting Arnold Press, which can be performed as follows:
1. Set Up:
- Place your feet level on the floor and sit up straight on a bench that may be adjusted to support your back.
- With your forearms vertical, elbows bent, and palms facing your body, hold a pair of dumbbells at shoulder height.
2. The Movement:
- Begin by carefully pressing the dumbbells upward while moving your wrists outward.
- Your palms should face forward at the apex of the movement, just like in a conventional shoulder press.
- Take a quick break before lowering the weights gradually and turning around to return to the beginning position.
3. Form Tips:
- During the workout, keep your spine neutral.
- Keep your elbows from locking out at the peak.
- Take your time and be deliberate; hurrying can weaken your shoulders.
- Use your core to keep your lower back from arching or swinging.
Performaxx offers commercial-grade racks, rubber hex dumbbells, and adjustable benches that are perfect for securely and successfully supporting the Arnold Press in both home and commercial gym settings.
Safety Tips for Performing the Arnold Press
Maintaining correct form and control is crucial because the movement requires rotation. Here are some professional pointers to ensure effectiveness and safety:
- Warm Up Thoroughly: Start with dynamic stretches and simple shoulder mobility exercises.
- Start Light: Even experienced lifters benefit from a gradual increase in weight; learn the technique first.
- Avoid Excessive Arching: Maintain a supported lower back, particularly when seated.
- Control the Descent: Lowering the weights gradually reduces strain on the shoulder joints.
- Use Quality Equipment: Prime dumbbells and commercial benches from Performaxx offer the stability and traction required for safer training.
- Listen to Your Body: When your shoulders hurt, it's time to pause, check your form, or lighten the load.
Also Read: Best Gym Machines
Arnold Press vs Shoulder Press: What’s the Difference?
The rotation is the primary difference between the Arnold Press and the shoulder press, even though both exercises strengthen the deltoids.
Feature | Shoulder Press | Arnold Press |
| Movement Path | Straight up and down | Rotational press |
| Muscles Activated | Mainly front and side deltoids | Front, side, and rear deltoids |
| Range of Motion | Moderate | Extended, with twist |
| Stability Required | Moderate | High |
| Skill Level | Beginner to intermediate | Intermediate to advanced |
Incorporating both into your regimen yields the best results if your goal is full shoulder development.
Modern Equipment to Maximise Your Arnold Press
Exercises like the Arnold Press are now safer and more efficient thanks to advancements in gym equipment design in 2025. You can look at high-performance strength equipment made for accuracy and longevity at Performaxx:
- Atlantis Adjustable Benches: Perfect for both standing and sitting presses.
- Prime Dumbbells and Handles: designed for grip control and ergonomic comfort.
- Racks and Storage Solutions: Make sure your training area is secure and operational.
- Desmotec Flywheel Systems: For athletes who want to combine pressing exercises with eccentric training concepts and changing resistance.
These tools can assist both gym owners and professionals in making sure that each Arnold Press rep is executed confidently and consistently.
Final Thoughts
In 2025, the Arnold Press is more important than ever and continues to win a spot in contemporary strength training regimens. It is an essential exercise for any serious fitness regimen because of its distinctive rotational movement, which provides balanced shoulder development, functional strength, and joint stability.
Combining superior equipment from Performaxx with in-depth training expertise ensures both performance and safety for those establishing or renovating their facilities. It's not just about lifting weights, after all; it's about lifting with power, purpose, and accuracy.
Strength Training: Ultimate Guide to Getting Stronger, Leaner, and Healthier
Strength training has evolved into something more than just lifting weights in today's fast-paced world, it's about developing resilience, enhancing health, and realising your body's full potential. Whether you're a gym owner, a performance coach, or just trying to enhance your general fitness, understanding the foundations of strength training can change the way you train and recover.
Let's look at what is strength workout, how it works, and which exercises and equipment will help you become stronger, leaner, and healthier.
What is Strength Training?
Exercises intended to increase muscle strength and endurance by working against resistance are referred to as strength training, or resistance training. Your body weight, free weights, resistance bands, or specific commercial gym equipment like plate-loaded machines and functional trainers can all provide this resistance.
Fundamentally, strength exercise forces your muscles to change. Your bones become denser, your muscles stronger, and your metabolism more effective over time. Strength training helps people of all ages and fitness levels, so it's not only for athletes.
Why Strength Training Matters More Than Ever
The advantages of fitness and strength training go beyond appearances and affect many facets of life:
- Boosts metabolism: Even when at rest, lean muscle tissue burns more calories.
- Improves posture and balance: Better body mechanics and a lower risk of injury are supported by stronger muscles.
- Strengthens bones: Frequent resistance training prevents osteoporosis by increasing bone density.
- Enhances athletic performance: Increased power, speed, and endurance are all correlated with stronger muscles.
- Promotes mental health: Endorphins are released during strength training, which helps fight anxiety and stress.
Strength training is the cornerstone of a well-rounded fitness program, regardless of your objectives, whether they are gaining muscle, boosting endurance, or enhancing overall health.
How Can I Get Stronger?
Lifting the largest weights overnight isn't the only way to get stronger. The goal is progressive overload, which involves progressively raising the intensity or resistance over time.
Here’s how you can start building strength safely and effectively:
- Focus on compound movements:
Squats, deadlifts, bench presses, and rows are all exercises which engage more than one muscle group at a time. They are the finest ways to grow muscle quickly. - Train consistently:
Try to get in two or three strength training sessions per week at east. Consistency speeds up strength increases and creates muscle memory. - Prioritise proper form:
Using proper technique ensures that you're using the right muscles and helps you avoid injuries. - Rest and recover:
While at rest, muscles expand. To give your body time to heal and adjust, plan recovery days. - Fuel your body:
Consume adequate protein and drink plenty of water; muscles require both for strengthening and repair.
Top Equipment for Strength Training
Purchasing high-quality equipment can make all the difference for anyone running or furnishing a strength training gym. Performaxx collaborates with high-end companies that high-performance facilities around Australia and New Zealand trust, such as Atlantis, Prime, Rogers, and Desmotec.
A closer look at a few essential equipment categories for strength-focused facilities is provided below:
Plate-Loaded Machines
Plate-loaded machines, such as those made by Atlantis and Prime, are perfect for heavy lifters and performance centres because they provide steady resistance and enable users to lift larger loads safely. Ideal for upper and lower body exercises including rows, leg presses, and chest presses.
Free Weights
Without bumper plates, Olympic barbells, and dumbbells, no strength training space is complete. For functional training, free weights are crucial because they enhance core strength, balance, and coordination.
Racks and Rigs
For squats, bench presses, and pull-ups, Performaxx's Alpha and Armour Series racks offer stability and adaptability. They are ideal for commercial gym equipment fit-outs due to their durability and customisable branding choices.
Benches
From incline presses to step-ups, adjustable benches from companies like Atlantis provide versatility for a range of training levels and regimens.
Functional Trainers & Cables
For focused isolation exercises or full-body conditioning, cable machines and multi-station trainers offer continuous tension. These are incredibly adaptable and space-efficient for large gyms as well as boutique studios.
Plyometric and Agility Equipment
Plyo boxes, sleds, and speed and agility equipment are essential for athletic conditioning because they improve power, explosiveness, and coordination—all of which are critical for performance-based training regimens.
Designing a Strength Training Program
A well-designed program combines recuperation, variation, and intensity. Here is a basic structure to get you going:
- Warm-up (5–10 minutes):
To get your muscles and joints ready, start with dynamic stretches and mild aerobic exercises. - Main Workout (30–45 minutes):
Combine accessory workouts liketricep extensions and bicep curls with compound movements like deadlifts, presses, and squats. - Cool Down (5–10 minutes):
Static stretches should be performed at the end to increase flexibility and avoid stiffness.
Pro Tip: For athletes and experienced lifters, add eccentric training with Desmotec flywheel equipment. This technique has been shown to increase muscle power, control, and recuperation.
Creating a Strength Training Space That Works
Layout and design are just as important when establishing or renovating a strength training gym as the actual equipment. Here are some things to think about:
- Space efficiency: To ensure simple access and safe mobility, arrange the equipment and free weights.
- Diverse training zones: Set aside spaces for functional training, isolation work, and compound lifts.
- Safety first: Make sure platforms, benches, and racks are stable and kept up.
- Aesthetic appeal: Coherent design and branded equipment improve the gym experience and draw in new members.
Additionally, Performaxx provides custom branding solutions, assisting fitness centres and gyms in developing a polished, unified training space that embodies their brand.
Strength Training for Every Goal
- To Build Muscle:
Concentrate on heavy compound lifts of moderate to high volume.
- To Burn Fat:
Incorporate circuit-style exercises or brief rest periods into your resistance training regimen.
- To Increase Endurance:
Increase the repetitions while using lesser weights.
- To Improve Performance:
Incorporate plyometric and agility exercises to increase power and speed.
The correct combination of workouts and commercial gym equipment will help you reach your goals more quickly, regardless of what those objectives are.
Final Thoughts
Strength training promotes long-term health, self-assurance, and ability in addition to appearance. It's one of the most effective ways to improve general well-being, from increasing athletic performance to enhancing daily activity.
Take a look at Performaxx's high-end selection of commercial gym equipment if you're prepared to elevate your training or your gym to the next level. Performaxx is here to assist Australia's gyms, studios, and athletes train more effectively, safely, and powerfully by giving them unique access to top-tier brands like Atlantis, Prime, Rogers, and Desmotec.