Ready to rock a solid 6-pack? It takes dedication, but thankfully there are many easy to master bodyweight ab exercises you can do anywhere that can help you do just that.
There are so many benefits to having a strong core. Particularly, if you’re susceptible to back pain. Also, a solid core provides you with stability in your daily activity, prevents pain from sitting in your office job, and reduces the overall chance of back injury.
Oh, and did we mention you’ll look dead sexy?
Read on to learn how to maximize fat loss and muscle gain in your midriff and 20 exercises that will take you one step closer to a killer core.
HOW CAN I MAXIMIZE WEIGHT LOSS/MUSCLE GAIN ON MY CORE?
Along with regular ab exercises, it helps to reduce your intake of carbs and increase your intake of high-protein meals. Protein not only helps you build solid muscle, but it also reduces your feeling of hunger throughout the day so you’ll be snacking less.
It should go without saying, too, that if you want results you need to cut back on processed foods full of added sugars and sugary drinks.
We know that discipline can be hard when you’re getting started with a new routine - so we recommend you also read our article with tips from HOUSEFIT personal trainers on how to lose weight and build muscle FAST.
20 COMPREHENSIVE AB EXERCISES
1. TABLETOP LEG PRESS
For those who don’t have practice “engaging their core,” this exercise is a great starting place. It also helps boost stability and strength.
Lie on your back with legs bent at 90 degrees, knees over hips, and place your hands on your quads. Push your back into the ground and keep your core tight. Push your hands into your quads, while simultaneously pushing your quads into your hands, without any visible movement in either. You should feel the tension in your core.
Hold for 10-15 seconds before releasing.
2. BRIDGES
This low-impact exercise is a perfect way to launch your morning ab routine.
Lay on your back with knees bent and feet on the floor, with arms parallel to your body pointing towards your feet and palms down. Keep your core tight, inhale and push through your feet lifting your butt and back off the ground until your body forms a straight line between knees and shoulder.
Slowly lower back down, and repeat 10-15 times. As your core strength increases, try adding another set.
3. CRUNCHES
This classic ab-blasting maneuver will help you shed waist and belly fat and develop muscle in no time.
Lay down with knees bent, feet flat on the floor, and arms crossed over your chest (not behind your head!).
It is important to ensure you don’t pull or tuck your neck during a crunch to avoid injury to your neck and back.
Ensuring your movement is driven by your abs, roll your head, neck and shoulders off the ground. When you reach the top, pause momentarily, then slowly lower down.
Repeat 10-15 times for 2-3 sets.
4. REVERSE CRUNCH
This variation of a crunch is performed lying on your back and works your rectus abdominis.
Lie on your back and get your thighs up perpendicular to the ground and keep knees slightly bent. As you press your back into the ground, in a controlled motion curl your knees towards your chest, and with control, return your legs to the starting position.
Repeat 10-15 times for 2-3 sets.
5. SIDE CRUNCH
This variation targets your obliques more directly to help shed love handles.
Start in the same position as a standard crunch, then, while keeping your legs together, twist your legs to the left side until your left leg is resting on the floor with the right leg on top. Then perform crunches with your upper body in the same way you perform a regular crunch, pausing at the apex, then slowly lowering back down.
Repeat 10-15 times for 2-3 sets.
6. BICYCLE CRUNCH
This is one of the most effective ab exercises, working both abs and obliques simultaneously. Be careful not to tweak your neck as you perform this advanced technique.
Lie on your back with your hands behind your head, and extend your legs, keeping them hovering just over the ground.
Bring one leg towards your chest and simultaneously twist your torso to bring the opposite elbow towards it. Lower both at the same time, and alternate sides. Repeat 10-15 times on each side for 2-3 sets.
7. HEEL TAPS
This low impact ab workout is great for your obliques and to work your lower back.
Lie on your back with arms straight by your side and hands up, knees bent with feet flat on the ground. Engage your core and lift your shoulders and head off the ground.
Bring one hand towards the foot on the same side, and then keeping your shoulders and head in the same position, alternate with the other hand.
Quickly go back and forth for 15-20 times on each side, keeping your shoulders up until complete.
8. PLANKS
A solid basis for any bodyweight workout routine, planks strengthen not just your core, but your entire body.
Your basic forearm plank is more challenging than being on your hands. Keep your forearms flat on the ground beneath you with elbows under your shoulder and neck in a neutral position.
Press your elbows directly into the ground and squeeze your core and glutes, and hold for upwards of 15-20 seconds.
9. SIDE PLANK
A great way to blast your obliques. Start on your side and place one forearm down with elbow below your shoulder and perform the same hold as a standard plank.
Hold for 30 seconds. Repeat on the other side.
10. PLANK ROW
For a plank row, start in a high plank position. Keep the entire body as straight as possible, and one at a time lift the hands from the floor.
Reach the hand up to the shoulder by bending your arm and pulling the wrist upwards. Alternate sides.
11. BIRD DOGS
A low impact exercise that helps strengthen your core, and particularly your lower back.
Kneel on the floor with your knees straight below your butt and your arms straight below your shoulders. Tense your core and maintain a neutral spine position without allowing your back to sag.
Lift your right arm straight out in front of you, and your left leg straight out behind you, careful to maintain your balance.
Maintain the tension in your core and hold for 10-15 seconds, then slowly lower your arm and leg to the starting position. Then alternate; stretch your left arm out straight in front and right leg straight behind.
Hold for 10-15 seconds.
12. MOUNTAIN CLIMBERS
This full-body workout strengthens your core and gets your heart pumping. Start in a plank position with hands down, keeping the core tight.
Bring one knee as close to your chest as you can, then bring your foot back to resting and alternate. Do ten for each leg.
13. LAYING DOWN LEG RAISES
Another great core strengthening exercise. Start on your back with legs straight and together.
Tighten your core and raise your legs together as high as you can up to the ceiling until your butt lifts off the floor. Slowly lower legs down with control, and repeat.
14. SIT-UPS
Last but not least, the humble sit-up. Your form is incredibly important when doing sit-ups, particularly if you have chronic back or neck pain.
Lie down on the ground with legs bent and feet either anchored or placed under something that will keep them from moving. With your hands behind your head, keep your core tense and sit up using the power of your hips and waist, keeping your neck secure.
To lessen back strain, keep your lower back pressed into the ground and spine in a C-shape.
15. GROUNDED RUSSIAN TWIST
Image Source: https://www.stack.com/a/russian-twist
This vigorous ab exercise helps open up your hips. Sit on the floor with legs in front of you, knees slightly bent with heels on the floor.
Tilt your torso back at 45 degrees off the ground, and keep your chest up. Stretch your arms out in front of you and interlock your hands.
Then, tilt to the right and touch the floor, return to the starting position. Then, tilt left and touch the floor.
Repeat 10-15 times on both sides. When you’ve mastered this technique and have decent core strength, you can do this exercise while holding a medicine ball.
16. FLUTTER KICKS
Lie on your back with arms at your side and raise legs at a 30-degree angle off the ground. Keep your legs straight and move your legs up and down in a kicking motion while engaging your core. Try this for 30-60 seconds.
17. HOLLOW BODY ROCK
Rock-a-bye-baby into a better 6-pack with this exercise that works your inner core muscles.
Lie on your back and push it into the floor, with your arms above your head and hands together, toes pointed out in front of you. Raise your head and shoulders off the ground, while simultaneously lifting your legs off the floor.
Maintain this body position and engage your core as you gently rock forward and back. Try to do this for 20 seconds.
18. LATERAL BEAR WALK
Try this intense ab workout along with the followup, the bear crawl.
Start by getting on your hands and knees, keep your shoulders over your wrists with hands on the ground. Keep your knees under your hips, and standing on your toes keep your knees slightly off the ground.
Keep your head stable with your head in line with your spine, and while engaging your core, move your hands and feet left for three, then right for three. Continue for 30-60 seconds.
19. BEAR CRAWL
Start in the bear plank position described in the lateral bear walk - in this version you will be moving forward and back.
Move one arm forward and the opposite leg forward simultaneously, and move forward for three. Then move back for three. Continue for 30-60 seconds.
20. V-UP
Get your alphabet on and turn yourself into the letter V with this advanced move to build a killer 6-pack.
Lie completely straight on your back with arms straight beside you. In one movement, engage your core and balance on your bum as you lift your upper body and legs towards one another, forming a V shape.
With arms moving towards your knees. Slowly return to a neutral position on your back. Perform 10-15 reps.
Don’t have much time? Try our 6-minute ab workout
Feeling a bit overwhelmed by this list and looking for a quick ab-focused workout to help blast your core? We’ve got you covered - view our 6-minute ab workout here.