Are you ready for that six-pack?
Forget the heavy iron rods, put your body weight to use!
While many believe that well-defined abs need expensive gym memberships or fancy workout machines, the truth is, that you can train your core using just your body weight.
Now you may wonder, how will you know if your posture is right or whether you’re doing the right amounts of reps and sets. So, to make the routine comfortable and right, we interviewed 30+ fitness professionals, and have curated a list of best exercises, with proper reps and sets.
Here, you’ll find a range of bodyweight ab exercises that require no equipment, are suitable for beginners to advanced enthusiasts, and can be done in the comfort of your home.
Exercises for Upper Abs
Sit-Up Pulses:
Lie on your back with your knees bent and hands behind your head. Lift your shoulders off the ground and pulse up and down in a small range of motion.
Sets/Reps: 3 sets of 15-20 pulses.
Pike Push-Ups:
Start in a plank position with hands shoulder-width apart and hips lifted towards the ceiling. Lower your head towards the ground by bending your elbows, then press back up to the starting position.
Sets/Reps: 3 sets of 10-12 reps.
Standing Knee to Elbow Crunches:
Stand with feet hip-width apart and hands behind your head. Lift one knee towards the opposite elbow while crunching your upper body to meet it. Repeat on the other side.
Sets/Reps: 3 sets of 12-15 reps per side.
Plank Shoulder Taps:
Begin in a plank position with hands directly under the shoulders. Lift one hand to tap the opposite shoulder while keeping hips stable and core engaged. Alternate sides.
Sets/Reps: 3 sets of 12-15 taps per side.
Superman Crunches:
Lie on your stomach with your arms extended overhead. Lift your chest and legs off the ground simultaneously, squeezing your upper back and upper abs. Lower back down with control.
Sets/Reps: 3 sets of 12-15 reps.
Exercises for Lower Abs
Hanging Leg Raises:
Hang from a pull-up bar with hands shoulder-width apart. Lift your legs towards the ceiling while keeping them straight, then lower back down with control.
Sets/Reps: 3 sets of 8-10 reps.
Reverse Crunches:
Lie on your back with arms by your sides and lift your legs towards the ceiling. Engage your lower abs to lift your hips off the floor, bringing your knees towards your chest. Lower down with control.
Sets/Reps: 3 sets of 12-15 reps.
V-Ups:
Lie flat on your back with arms extended overhead. Lift your legs and upper body simultaneously, reaching towards your toes to form a “V” shape. Lower back down with control.
Sets/Reps: 3 sets of 10-12 reps.
Seated Leg Lifts:
Sit on the edge of a sturdy chair or bench with hands gripping the sides for support. Lean back slightly and lift your legs towards the ceiling while keeping them straight. Lower back down with control.
Sets/Reps: 3 sets of 15-20 reps.
Plank Knee Tucks:
Begin in a plank position with hands directly under the shoulders. Drive one knee towards your chest, then switch legs in a controlled motion while maintaining a stable plank position.
Sets/Reps: 3 sets of 12-15 reps per side.
Exercises for Obliques
Side Plank Hip Raises:
Start in a side plank position with the elbow directly under the shoulder. Lower your hips towards the ground, then lift them back up to the starting position. Repeat on the other side.
Sets/Reps: 3 sets of 10-12 reps per side.
Side Plank Rotations:
Begin in a side plank position with the elbow directly under the shoulder. Rotate your torso towards the ground, then lift your arm towards the ceiling. Return to the starting position and repeat on the other side.
Sets/Reps: 3 sets of 12-15 reps per side.
Russian Twists:
Sit on the floor with knees bent and feet lifted off the ground. Lean back slightly, engage your core, and twist your torso to touch the floor on each side with your hands.
Sets/Reps: 3 sets of 15-20 reps per side.
Plank with Hip Dips:
Begin in a forearm plank position with elbows directly under the shoulders. Lower your hips towards the ground on one side, then lift them back up to the starting position. Repeat on the other side.
Sets/Reps: 3 sets of 10-12 reps per side.
Woodchoppers:
Stand with feet shoulder-width apart and hold a weight or object with both hands. Start with the weight at one side of your body, then twist your torso and raise the weight diagonally across your body. Return to the starting position and repeat on the other side.
Sets/Reps: 3 sets of 12-15 reps per side.
Compound Exercises
Plank to Pike:
Begin in a high plank position with hands directly under the shoulders. Engage your core and lift your hips towards the ceiling, forming an inverted “V” shape with your body. Hold for a moment, then return to the plank position.
Sets/Reps: 3 sets of 10-12 reps.
Mountain Climber Twists:
Start in a plank position and alternate bringing your knees towards the opposite elbow in a twisting motion. Keep your core engaged and maintain a steady pace.
Sets/Reps: 3 sets of 20-30 seconds.
Burpee with Knee Tuck:
Begin in a standing position, then squat down and place your hands on the floor. Jump your feet back into a plank position, perform a push-up, then jump your feet toward your hands. As you stand up, lift your knees towards your chest in a tucking motion.
Sets/Reps: 3 sets of 8-10 reps.
Plank with Alternating Leg Lifts:
Begin in a forearm plank position with elbows directly under the shoulders. Lift one leg off the ground while maintaining a stable plank position, then lower it back down and repeat with the other leg.
Sets/Reps: 3 sets of 12-15 reps per leg.
Side Plank with Leg Lift:
Start in a side plank position with the elbow directly under the shoulder. Lift your top leg towards the ceiling while maintaining a stable plank position, then lower it back down and repeat.
Sets/Reps: 3 sets of 10-12 reps per side.
Final Takeaway: Best Bodyweight Ab Exercises
Bodyweight ab exercises help you build a stronger, more defined core without the need for expensive equipment.
The above-mentioned workout routine uses your own body weight, omitting the need for external weights and will train your overall core – upper and lower abs, sides and a mix set of exercises.
Whether you’re a beginner or an advanced enthusiast, these exercises can be adapted to suit your fitness level and goals.
Follow them daily and watch as your core strength and stability improve.
Related Topics:
Trending Diet Plan To Lose Weight Quickly
