Abs Exercises you can do at home are an easy and effective way to build a strong core with zero equipment.
Abdominals Muscles
The four main abdominal muscle groups that combine to completely cover the internal organs include:
- Transversus abdominis – the deepest muscle layer. Its main roles are to stabilise the trunk and maintain internal abdominal pressure
- Rectus abdominis – slung between the ribs and the pubic bone at the front of the pelvis. When contracting, this muscle has the characteristic bumps or bulges that are commonly called ‘the six pack’. The main function of the rectus abdominis is to move the body between the ribcage and the pelvis
- External oblique muscles – these are on each side of the rectus abdominis. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left
- Internal oblique muscles – these flank the rectus abdominis and are located just inside the hipbones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.
Abs Exercises you can do at Home
1. Hollow Rocks
The beauty of this exercise is in its simple execution. While more is going on below the surface than it may appear, performing the exercise is a simple two-step process.
Lie faceup on the floor, feet together, and bring them four to six inches off the ground. Then bring the arms overhead, so your biceps are next to your ears. Press your lower back into the floor, contract your core, and raise your arms and legs off the ground. You should immediately feel your core contract.
While in the strong hollow position, gently rock forward as you continue to suspend your arms and legs off the floor. When you feel comfortable in the position, try to increase the range of motion of your rock. Make sure to maintain constant tension in your core — neither your hands nor heels should touch the ground.
2. Hollow Hold
The hollow hold is an isometric bodyweight exercise with variations that are used in every aspect of training; from rehabilitation up through power and athleticism. This motion develops a tight and stable core in which power and energy can be transferred throughout the entire body without interruption.
To perform the basic hollow hold, you will begin by laying flat on your back. Squeeze your ankles together, initiating your glutes, while simultaneously squeezing your arms next to your ears. This will tighten your upper body. Make sure you press your lower back into the floor as your arms and feet leave the ground. You will come into a hollow-body, crescent moon shape. Imagine you are pulling your navel into your spine and your body feels as if every muscle is tightened. Begin your hollow holds in this fashion.
3. Bird Dog Crunch
Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
Reverse the movement and extend your arm and leg back out.
Continue this movement for a set amount of time, then repeat with the other arm and leg.
Targets the core and glutes.
4. Abs Exercises you can do at Home – Mountain Climber
Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
Keeping your core tight, draw your right knee to your chest.
Return to the starting position and immediately draw your left knee to your chest.
Return your left leg to the starting position. That’s 1 rep.
Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
Targets the deltoids, latissimus dorsi, triceps, and core.
5. Mountain Climber Twist
Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged.
Keeping your core tight, draw your right knee to your left elbow.
Return to starting position and immediately draw your left knee to your right elbow.
Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
Targets the core (especially the obliques), glutes, latissimus dorsi, deltoids, and triceps.
6. Leg Lift
Lie faceup with your legs extended and your arms on the floor by your sides. If your lower back needs some extra support, you can place your hands right underneath your butt on each side. This is the starting position.
Slowly lift your legs up and toward your face, keeping them together and stopping when they are about vertical.
Then, slowly lower them back down to the ground. Be sure to keep your back flat on the floor. If you’re having trouble with that or feel tension in your lower back, don’t lower your legs as far down.
7. Down Dog Abs
Start in Downward Facing Dog, with your hands shoulder-width apart, butt lifted back and toward the ceiling, legs straight, arms extended, back flat, and your head in between your arms. Lift your right leg into the air to get into Down Dog Split (Three-Legged Down Dog).
Bend your right knee and bring in toward your right elbow, moving your torso into a plank position as you do. Pause, then extend your right leg back to Down Dog Split.
Next, bring your right knee under and across your torso toward your left elbow. Pause, then extend your right leg back to Down Dog Split. That’s 1 rep.
Do for a set amount of reps on one leg, and then repeat on the other leg.
Targets the core, glutes, deltoids, and rhomboids.
8. Dead Bug
Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
Bring your arm and leg back to the starting position.
Repeat on the other side, extending your left leg and your right arm.
Targets the core, and helps hip and shoulder mobility.
9. Core Roll Up
https://youtu.be/D6QZ2f0kPi0?t=13
Lie faceup with your arms extended above your head, resting on the floor.
Float your arms up so your wrists are directly over your shoulders, and begin to slowly curl your spine up and off the floor, starting with your shoulders and ending with your lower back.
Curl up to a seated position, and then continue to fold your torso over your legs, keeping your core tight the entire time.
Reverse the movement to roll back down to the floor, lowering from your lower back to your shoulders. That’s 1 rep.
Targets the core.
10. Abs Exercises you can do at Home – Bicycle Crunch
Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.
Continue alternating sides. Go at a slow and steady pace so that you can really twist and feel your abs working.
Targets the core.
11. Abs Exercises you can do at Home – Crab Toe Touch
Sit on the floor with your knees bent, feet flat on the floor and together. Place your hands behind you, with your fingers facing your body.
Lift your hips off the mat as you kick your right leg up straight and touch your right foot with your left hand.
Lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. That’s 1 rep.
Continue alternating sides.
Targets the core, glutes, and deltoids.
12. Abs Exercises you can do at Home – Warrior Balance
https://youtu.be/uEc5hrgIYx4?t=4
Stand on your left foot and lift your right knee to hip height in front of your body. Bend your elbows so that your hands are by your shoulders. This is the starting position.
Hinge forward at the hips and reach your arms forward as you extend your right leg behind you. Keep your standing leg slightly bent as your torso becomes parallel with the floor.
Pause for a second, then reverse the movement to return to starting position. That’s 1 rep.
Do a set number of reps on the right leg, and then switch legs and repeat.
Targets the core, glutes, and hamstrings.
13. Scissor Crunch
Lie faceup with your legs straight and arms extended overhead.
Extend your right leg up so that it’s perpendicular to the floor.
Switch legs, lowering your right leg so that it hovers a few inches above the floor and pulling your left leg in toward you.
Continue switching your legs. Targets the core.
14. Abs Exercises you can do at Home – Single-Leg Jackknife
Lie face up with your legs extended and arms by your sides. Contract your abs to press your low back into ground. This is starting position.
Squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the ground, reaching your right hand forward to meet your left foot. Your torso and your left leg should form a V.
Keep your core engaged as you slowly lower to return to starting position.
Repeat with the opposite leg and arm.
Continue alternating sides.
Targets the core.
15. Jackknife/V UP
Lie face up with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into ground. This is starting position.
Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
Keep your core engaged as you slowly lower to return to starting position.
Targets the core.
