Getting a strong core doesn’t require a gym membership or fancy equipment. You can sculpt and strengthen your abs right at home with just your body weight. Whether you’re a beginner or looking for a challenge, these 15 ab workouts will help you achieve your fitness goals.
From planks to bicycle crunches, you’ll find exercises that target all areas of your core. Get ready to engage those muscles and feel the burn!
Plank
The plank is a classic core exercise that engages multiple muscle groups.
Start in a push-up position, resting on your forearms and toes.
Keep your body in a straight line from head to heels.
Hold for 30 seconds to a minute, focusing on your core stability.
Bicycle Crunches
Bicycle crunches are excellent for targeting the obliques and rectus abdominis.
Lie on your back, lift your legs, and alternate bringing your elbows to opposite knees.
This motion mimics pedaling a bicycle while engaging your entire core.
Aim for 15-20 reps on each side for a solid burn.
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Mountain Climbers
Mountain climbers combine cardio and core strengthening in one dynamic move.
Start in a plank position and quickly draw your knees toward your chest, alternating legs.
Keep your core tight and move as fast as you can for 30-45 seconds.
This exercise boosts your heart rate while working your abs.
Leg Raises
Leg raises focus on the lower abs and can be quite challenging.
Lie flat on your back with your legs straight, then lift them toward the ceiling.
Lower them slowly back down without touching the floor to keep tension in your core.
Aim for 10-15 repetitions for maximum effectiveness.
Russian Twists
Russian twists target your obliques and improve rotational strength.
Sit on the floor with your knees bent and lean back slightly.
Twist your torso from side to side, tapping the ground beside you.
Do 15-20 reps on each side to really feel the burn.
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Flutter Kicks
Flutter kicks are a great way to engage the lower abs and hip flexors.
Lie on your back with your legs straight and lift them a few inches off the ground.
Alternate kicking your legs up and down in a controlled manner.
Aim for 30 seconds to challenge your endurance.
Side Plank
The side plank targets your obliques and enhances core stability.
Lie on your side, propped on one elbow, and lift your hips off the ground.
Keep your body in a straight line and hold for 30 seconds on each side.
This exercise also improves shoulder strength and balance.
Crunches
Crunches are a foundational ab exercise that effectively targets the upper abs.
Lie on your back with your knees bent and feet flat on the ground.
Lift your shoulders off the floor while keeping your lower back pressed down.
Perform 15-20 repetitions for a solid workout.
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V-Ups
V-ups are a more advanced move that targets both the upper and lower abs.
Lie flat on your back, then simultaneously lift your legs and upper body to form a “V.”
Reach your hands toward your feet as you rise.
Aim for 10-15 reps, focusing on a controlled motion.
Heel Touches
Heel touches help engage the obliques while being easy to perform.
Lie on your back with your knees bent and feet flat on the floor.
Reach your hands toward your heels, alternating sides.
Do 15-20 reps on each side for a great side ab workout.
Superman
The Superman exercise targets the entire core, including the lower back.
Lie face down with your arms and legs extended, then lift both off the ground.
Hold for a few seconds, then lower back down.
Repeat 10-15 times for overall core strength.
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Inchworms
Inchworms combine stretching and core engagement in one fluid motion.
Start standing, then bend at the waist and walk your hands out into a plank.
Hold briefly, then walk your hands back to your feet and stand up.
Repeat for 5-10 reps to warm up your core.
Bear Crawls
Bear crawls are dynamic and fun, effectively targeting the whole core.
Start on all fours, lift your knees slightly off the ground, and crawl forward.
Move opposite hand and foot together to engage your core muscles.
Crawl for 30 seconds to a minute for a full-body workout.
Lying Side Leg Raises
This exercise targets the obliques and hip flexors.
Lie on your side with your legs stacked, then lift the top leg straight up.
Lower it back down without touching the bottom leg.
Aim for 15-20 reps on each side for balanced strength.
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Seated Leg Lifts
Seated leg lifts are great for targeting the hip flexors and lower abs.
Sit on the ground with your legs straight out in front of you.
Lift both legs off the ground a few inches, holding for a few seconds.
Repeat for 10-15 reps while keeping your back straight.
