When it comes to working out at home, there are many different exercises to choose from. This means knowing which exercises you can do to improve your strength in particular areas will make it a lot easier to get motivated. That’s why we’ve put together this at-home ab workout that takes the guesswork out of strengthening your abs.
Ab exercises are primarily designed to increase strength in your abdominal muscles. Having a stable and strong core improves your overall balance, helps support and relieve strain on your other muscles in day-to-day life, and helps you to do other exercises in your workouts. They usually require little-to-no equipment, so they can easily be done at home.
This at-home ab workout requires no equipment whatsoever. You only need enough space for an exercise mat and room above your head for jumping. This workout can go for either 14 or 28 minutes, depending on the number of rounds you want to complete.
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You can do this ab workout easily from the comfort of your own living room. Each exercise is designed to target your abs and core, increasing strength and stability in these areas.
Get started with working out your abs at home Getting started with ab workouts at home doesn’t have to be a challenge! At , we’ve got plenty of workouts to choose from that can be done anywhere, any time, no matter what equipment you have or how much space is available to you.
Once you’ve tried this at home ab workout, you can move on to our at home bodyweight workout that requires no equipment, or try our HIIT workout for beginners.
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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.I love to do ab exercises, and if you’ve ever followed one of my programs in the Sweat app, you may have done one of my ab challenge workouts!
Ab exercises work the abdominal muscle group and are important for building a strong core. The core muscles that help to hold you upright include muscles that help your spine to bend forwards (spinal flexors) or backwards (spinal extensors). These muscles act as guide wires for your spine.
Having a strong core is important for so many of your everyday activities. Whether you’re lifting groceries out of the car, hiking up a hill, or moving something heavy, your ability to perform these tasks can be improved by building core strength.
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1. Lie on your back on a mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
This is a great move for building your six-pack muscle (rectus abdominis). Go slowly and focus on your form — completing an even number of reps on each side.
1. Start by lying straight on your back on a mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
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2. While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.
3. Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left elbow to your knee.
This exercise will target your obliques. You can add weight to increase the intensity, but make sure that you have the exercise form right first!
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1. With your hands clasped in front of your chest, start seated on a mat with knees bent and heels firmly planted. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones. Keeping your feet together, raise your feet off the mat and extend your legs slightly. This is your starting position.
2. While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
4. While keeping your lower body as still as possible, twist your torso to the left and gently touch your elbow on the mat next to your left hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
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This plank variation is great for strengthening your obliques and the muscles of your deep lower back. I like to include it to ensure that the muscles that aren’t targeted by crunches still get a workout!
1. Start by lying lengthways along a mat. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat.
2. Extend both legs and, using your obliques, gently raise your hips off the mat. Position your feet one on top of each other or place your left foot on the mat in front of your right — whichever is most comfortable.
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This exercise is another way to make planking more interesting! If you find it too difficult on your toes, start on your knees. As you do this exercise, imagine that you are balancing a cup of water on your lower back and try not to spill it. You’ve got this!
1. Start by placing your forearms (wrist to elbow) on a mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
2. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
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3. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position.
Planks are a great exercise to include in your core strength workouts. This is a simple exercise that you can start on your knees or using a fitball, and progress to the full plank I’m demonstrating here.
1. Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.
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This is an exercise that can be hard when you get started, even if you are making progress with exercises like push-ups and commandos.
1. Start by lying flat on your back on a mat. Bend your knees and position your feet firmly on the mat and place your hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
2. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off the floor. Lengthen your spine to sit up tall.
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When you first start, you can bend your legs to make it easier. Don’t worry if you can only do a couple of reps at the start, with practice you will be able to do more.
2. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips. At the same time, bring your arms forward and upward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.
3. Slowly lower your arms and legs to return to the starting position, but without lowering your feet to the floor. Repeat.
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This exercise is great because it uses your whole body at once. It’s like a plank, but if you get bored doing planks, this exercise will keep you engaged.
Use them to get your heart rate up, remembering to keep your hips low during each rep. Aim for 15 on each side!
1. Place both hands on the mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
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This is a very effective ab exercise that targets the rectus abdominis (six-pack muscle) and also engages your hip flexors. Try for 15 on each side!
1. Start by lying flat on your back on a mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position.
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