Best abs workout at home without equipment

If there’s one muscle group that gets talked about a lot, it’s the abs. The great thing about most abs workouts is that they require no equipment.

What are the abs muscles?

The abdominal muscles form the walls of the abdomen, connecting the thorax (chest) to the pelvis. These muscles consist of four primary layers, each serving important roles in supporting movement, stabilizing the core, and protecting internal organs.

Abdominal muscles also hold your organs in place and can adjust to changes in abdominal volume, such as during breathing or digestion. Along with the deep back muscles, your abs make up the core, which is essential for maintaining balance and protecting the spine.

Here are the four layers of abdominal muscles:

• Transversus Abdominis: This is the deepest abdominal muscle layer. Its primary function is to stabilize the trunk and maintain internal abdominal pressure.
• Rectus Abdominis: This muscle runs between the ribs and the pelvis. It’s responsible for flexing the spine and, when contracted, creates the well-known “six-pack” appearance with visible bumps or bulges.
• External Oblique Muscles: These muscles are on each side of the rectus abdominis. They allow the trunk to twist to the opposite side of the contracting muscle. For example, contracting the right external oblique helps turn the body to the left.
• Internal Oblique Muscles: These muscles, found just inside the hip bones, work together with the external obliques. To rotate the trunk to the left, the left internal oblique and the right external oblique contract simultaneously.

How do I build muscle in my abs?

Building muscle in your abs requires strength training, proper diet, and full-body exercises. Contrary to the common belief that visible abs are purely a result of genetics or isolated workouts, the key to developing defined abs lies in achieving a lean body composition. Everyone has abdominal muscles underneath their body fat, as the rectus abdominis is a muscle we’re all born with.

You need to focus on reducing overall body fat to make your abs visible. Spot reduction, or losing fat from a specific area, is impossible. Instead, a full-body approach is necessary. By incorporating strength training for your abs, you can build and enhance the muscles. However, for those muscles to become more visible, lowering your body fat through proper diet and consistent exercise is crucial.

Best abs workout at home without equipment

Here are 10 abs workouts you can do at home without any equipment.

1. Mountain Climbers – Best abs workout at home without equipment

Mountain climbers is a bodyweight exercise that targets multiple muscle groups. This dynamic move engages your core, arms, and legs while improving cardiovascular fitness. As you perform mountain climbers, you support your body against gravity in a plank position.

Step-by-Step Instructions

• Begin on the floor on your hands and knees. Your hands should be shoulder-width apart.
• Align your shoulders directly over your wrists. Spread your fingers for better stability.
• Step your right leg back to enter a high plank position. Keep your body in a straight line from heel to head.
• Step your left leg back to meet your right leg. Ensure your spine remains neutral throughout.
• Press your hands into the floor. Lift the space between your shoulder blades to activate your serratus anterior.
• Keep your neck in line with your spine. Focus your gaze on a spot just in front of your hands.
• Bend your right knee and bring it toward your chest. Step it back to the plank position.
• Alternate legs by bringing your left knee toward your chest. Step it back to complete one repetition.

2. Glute Bridge March

The glute bridge march is a versatile workout that targets your glutes while engaging your abs, hamstrings, quads, and hip flexors. It’s an excellent calisthenics, stretching, and warm-up move that builds lower-body strength and stability. You only need an exercise mat for this bodyweight exercise, though there are variations that might require additional equipment.

Step-by-Step Instructions

• Lie on your back on an exercise mat, arms relaxed by your sides.
• With your feet flat on the floor, raise your hips until your body forms a straight line from knees to shoulders.
• In this bridge position, lift your left knee toward your chest, keeping your hips elevated.
• Lower your left foot back to the floor, then repeat the movement by raising your right knee.
• Alternate lifting each leg, making sure your hips stay level throughout. One lift of each leg counts as one repetition.

3. Deadbug

The dead bug is an effective core-strengthening workout that targets your abs. Its name comes from the position, which resembles a bug lying on its back. This bodyweight exercise is often recommended for people with back pain, as it helps improve stability and support.

Step-by-Step Instructions

• Lie on your back on an exercise or yoga mat, knees bent and feet flat on the floor.
• Lift both legs into a tabletop position, with knees and hips bent at 90 degrees.
• Raise your arms straight towards the ceiling, keeping your spine neutral.
• Slowly extend your right leg forward while simultaneously raising your left arm overhead, maintaining control.
• Return to the starting position, then switch sides by extending your left leg and raising your right arm.

4. V-Up

The V-up is a core exercise that targets the upper and lower abdominal muscles. This exercise involves lifting your arms and legs simultaneously using your core strength. When performed correctly, your body forms a “V” shape, which is where the name comes from.

Step-by-Step Instructions

1. Lie flat on your back with your arms extended overhead and legs straight, feet together.
2. Point your toes and engage your core, lifting your feet about 6 inches off the floor.
3. Exhale and lift your torso and legs simultaneously, forming a ‘V’ shape with your body. Keep your arms and legs straight.
4. Inhale as you slowly lower your body back to the floor. Keep your arms extended above your head and legs straight.

5. Reverse Crunch – Best abs workout at home without equipment

The reverse crunch is an effective abs workout that primarily targets the rectus abdominis, the muscle responsible for your “six-pack.” It’s simple enough for beginners but can be easily modified for more advanced fitness levels. As you get stronger, you can increase the number of reps and sets to keep challenging yourself.

Step-by-Step Instructions

• Lie flat on your back on a mat with your knees bent at 90 degrees and feet flat on the floor. Keep your arms by your sides, palms facing down.
• Exhale and brace your core, lifting your feet off the ground. Raise your thighs until they are vertical, while keeping your knees bent at 90 degrees.
• Tuck your knees toward your face as far as you can comfortably go without lifting your mid-back off the mat. Your hips and lower back should lift slightly from the ground.
• Hold the position briefly, then slowly lower your feet back toward the floor until they touch down.

6. Hollow Body Hold

The hollow body hold is a core-strengthening exercise that targets the abdominal muscles, requiring significant tension to keep the lower back pressed into the floor. You can incorporate the hollow body hold into your core circuits or use it as part of a dynamic warm-up.

Step-by-Step Instructions

1. Start by lying flat on your back with your legs extended and arms by your sides.
2. Engage your core by pressing your lower back firmly into the floor, ensuring there is no space between your back and the ground.
3. Squeeze your inner thighs together to help initiate the movement. Keep your lower back pressed into the ground throughout the exercise.
4. Lift your legs about 2-3 inches off the floor while maintaining the tension in your core and ensuring your lower back stays down.
5. Raise your head and shoulders 1-2 inches off the ground, extending your arms overhead and behind you. Keep focusing on maintaining pressure through your core.
6. Hold this position for 30 seconds or as long as possible, then slowly lower your legs and shoulders back to the floor.

7. Flutter kicks

Flutter kicks, also known as scissor kicks, target the lower abdominal muscles. This movement simulates the action of swimming on your back, making it an effective way to strengthen your core and improve endurance. By keeping your upper body still while engaging your core and legs, flutter kicks help build stability and tone the lower abs.

Step-by-Step Instructions

1. Begin by lying on your back on an exercise mat, extending your legs at a 45-degree angle off the floor. Keep your arms resting down by your sides.
2. Slightly lift your head, shoulders, and neck off the ground to activate your upper core muscles.
3. Engage your core and start fluttering your legs up and down in a controlled motion, alternating between your legs. Keep your core steady throughout the movement.
4. Continue fluttering for 90 seconds or until you feel fatigued.

8. Heel Taps

Heel taps are a simple yet effective abs workout. This move involves lying on your back, lifting your legs to a tabletop position, and alternately lowering one heel to the ground while maintaining core engagement. Often included in Pilates routines, heel taps are accessible for beginners and suitable for various fitness levels.

Step-by-Step Instructions

• Begin by lying on your back on a mat, lifting your legs into a tabletop position with knees bent at 90 degrees and stacked over your hips. Keep your shins parallel to the floor.
• Inhale as you gently lower your right heel to the mat, maintaining core control.
• Exhale while engaging your abdominals to lift your right leg back into the starting tabletop position.
• Repeat the movement on your left side, alternating between legs with each heel tap.

9. Russian Twists

The Russian twist is an excellent workout for building abs and shoulder strength. While it may seem straightforward, the Russian twist requires significant effort and stability to perform correctly.

Step-by-Step Instructions

• Sit on the floor and root into your sit bones. Lift your feet off the ground while keeping your knees bent.
• Straighten your spine at a 45-degree angle from the floor. Your body should form a “V” shape with your torso and thighs.
• Extend your arms straight out in front of you. You can interlace your fingers or clasp your hands together.
• Engage your abdominals and twist to the right. Return to the center, then twist to the left.
• This counts as one repetition. Aim for 2 to 3 sets of 8 to 16 repetitions.

10. Plank – Best abs workout at home without equipment

The plank is a fundamental exercise that involves balancing on your toes and forearms while keeping your body off the ground. This position helps maintain a neutral spine, with your head, torso, and legs aligned. Planking is an isometric workout, meaning your abs stay contracted while you hold the position.

Step-by-Step Instructions

1. Begin in the plank position, face down. Your forearms and toes should be on the floor.
2. Ensure your elbows are directly under your shoulders with your forearms facing forward. Relax your head and look at the floor.
3. Draw your navel toward your spine to engage your abdominal muscles. Keep your torso straight and rigid.
4. Your body should form a straight line from ears to toes. Avoid sagging or bending.
5. Keep your shoulders down, away from your ears. Your heels should be over the balls of your feet.
6. Start by holding the position for 10 seconds. Gradually work up to 30, 45, or 60 seconds.

The bottom line

Building strong abs at home is achievable without any equipment. With exercises like mountain climbers, glute bridge marches, and planks, you can effectively engage your core and improve overall stability. If you’re ready to take your fitness journey to the next level, get your personalized fitness plan from us today!