Total Gym Ab Exercises

Explore nine Total Gym ab and core exercises with demonstration videos, setup instructions and trainer tips. Learn how each movement works and choose exercises that fit your fitness level and goals.

  • Total Gym incline crunch demonstration 0:17

    Incline Crunches

    Abs

    Setup: Lie on the glideboard with your feet secured as shown in the demonstration.

    How to perform it: Curl your upper body toward your pelvis using a controlled abdominal contraction. Return slowly without relying on momentum.

    Pro tip

    Move up one notch at a time. A single setting is a bigger jump than it looks.

  • Total Gym oblique pullover crunch demonstration 0:20

    Oblique Pullover Crunches

    Obliques

    Setup: Lie on the glideboard and hold the cables as shown in the demonstration.

    How to perform it: Coordinate the pullover with a controlled trunk curl, following the demonstrated range of motion. Keep the movement smooth rather than pulling with the arms alone.

    Pro tip

    Lead the rotation with your shoulder, not your elbow. Keep the arms long so the obliques do the turning.

  • Total Gym inverted crunch with rotation demonstration 0:17

    Inverted Crunch with Rotation

    Lower Abs

    Setup: Position yourself on the glideboard in the orientation shown in the video.

    How to perform it: Draw your knees toward your torso and rotate your trunk in a controlled manner, following the demonstrated technique.

    Pro tip

    Lift the hips off the board at the top of each rep. That is the part most people leave out.

  • Total Gym alternating jack knife demonstration 0:12

    Alternating Jack Knives

    Lower Abs

    Setup: Lie on the glideboard in the starting position shown in the video.

    How to perform it: Bring one knee toward your torso at a time, alternating sides while keeping the movement controlled.

    Pro tip

    Keep the extended leg long and low. Letting it drift upward is the body taking a rest mid-rep.

  • Total Gym jack knife demonstration 0:12

    Jack Knives

    Lower Abs

    Setup: Lie on the glideboard with your hands positioned as demonstrated.

    How to perform it: Draw both knees toward your torso, then extend your legs back to the starting position with control.

    Pro tip

    Resist the roll on the way back out. Letting the board fall away is skipping half the exercise.

  • Total Gym crunches with legs up demonstration 0:11

    Crunches with Legs Up

    Abs

    Setup: Lie on the glideboard and raise your legs into the position shown in the demonstration.

    How to perform it: Curl your torso toward your pelvis, then lower slowly while maintaining control of your position.

    Pro tip

    Keep the knees stacked over the hips. Letting them drift toward the chest makes every rep quietly easier.

  • Total Gym kneeling torso rotation demonstration 0:15

    Kneeling Torso Rotations

    Obliques

    Setup: Kneel on the glideboard and hold the cable as demonstrated.

    How to perform it: Rotate your torso through a controlled range of motion while keeping your lower body stable.

    Pro tip

    Keep the hips square to the front. If they rotate with you, the obliques have stopped working.

  • Total Gym elbow plank demonstration 0:15

    Planks on Elbows

    Core

    Setup: Place your forearms on the glideboard and position your body in the demonstrated plank position.

    How to perform it: Brace your core and maintain a stable body position without allowing your hips to sag or rise excessively.

    Pro tip

    Squeeze the glutes for the whole hold. A sagging hip is the plank quitting before you do.

  • Total Gym plank with opposite arm and leg extension demonstration 0:18

    Plank with Opposite Arm & Leg Extension

    Core

    Setup: Assume the demonstrated plank position on the glideboard.

    How to perform it: Extend the opposite arm and leg while maintaining balance and keeping your trunk stable. Return with control and repeat on the other side if the exercise instructions call for alternating sides.

    Pro tip

    Reach long and slow. Speed hides the instability this move exists to train.

How to Choose Total Gym Ab Exercises

The right Total Gym ab exercises depend on your fitness level, goals and the equipment available on your model.

  • For beginners

    Start with movements you can perform with control and learn the correct setup before increasing resistance.

  • For core stability

    Consider controlled plank variations that challenge your ability to maintain a stable body position.

  • For abdominal movement

    Explore crunch variations and other exercises that involve controlled trunk flexion.

  • For rotational movement

    Consider suitable oblique-focused exercises, using a range of motion you can control.

  • For workout variety

    Combine different core movements rather than relying on one exercise alone.

Follow the instructions for your specific Total Gym model, and stop if an exercise causes pain.

Explore More Total Gym Exercises

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Got questions?

Total Gym Ab Exercise FAQs

What are the best Total Gym ab exercises?

Suitable options depend on your goals and experience. The exercises on this page include crunch variations, jack knives, torso rotations and plank variations, which challenge the abdominal and core muscles in different ways.

Can you train your abs on a Total Gym?

Yes. Depending on the model and setup, Total Gym machines support exercises such as crunches, jack knives, torso rotations and plank variations. Follow the instructions for your equipment.

Are Total Gym ab exercises suitable for beginners?

Some variations may be suitable for beginners when performed with an appropriate resistance level and controlled technique. Start with movements you can manage comfortably and consult your model's instructions.

Can Total Gym ab exercises help strengthen your core?

Abdominal and core exercises can help develop muscular strength and endurance when performed consistently as part of an appropriate training program. Results depend on factors including exercise selection, effort, recovery and consistency.