Are you a beginner looking to build a strong core, but not sure where to start? Then I’ve got the best ab workout for you to do right at home. No need for a gym membership or fancy equipment, just a mat and your body weight will do.
This ab routine will target your abdominal muscles, including the rectus abdominis and the transverse abdominis. These core muscles are key for good posture and a healthy lower back. Plus, a strong core can enhance your overall athletic performance and make everyday tasks easier.
This guide includes ab exercises that are simple yet effective. From planks to crunches, you’ll be working your upper body, hips, and thighs as well.
Remember, the key to a successful workout is not just the number of reps, but also the quality of each rep.
Why Consider Doing An Ab Workout At Home?
Let’s be real, everyone wants a strong core and sculpted abs, right? But maybe, the gym isn’t your thing or you simply don’t have the time to go. That’s where an ab workout at home comes in handy.
First of all, it allows you to be able to work whenever you want. No more rushing to the gym or waiting for equipment to free up. With a home workout, you can fit in your reps when it suits you best.
Plus, you don’t need any fancy gym equipment for a solid ab workout. Exercises like planks, crunches, and knee raises target your abs, obliques, and lower back, all of which contribute to a strong core.
Also, home workouts can be just as effective as gym workouts. It’s all about the quality of your workout. Focus on maintaining good posture, engage your core muscles, and ensure your form is correct.
Benefits Of Working Out Your Abs
When it comes to fitness, a strong core is incredibly important. Ab exercises, such as planks and crunches, target your abdominal muscles, including the rectus abdominis and transverse abdominis.
Working out your abs not only gives you that desirable six-pack, but it also has many other benefits such as:
- Posture: A strong core enhances your posture. When your core muscles are strong, they support your spine, helping you stand tall and straight. This not only improves your appearance but also reduces strain on your lower back, decreasing the risk of back pain.
- Athletic Performance: Ab workouts help improve your performance in the gym and in daily life. When your core is strong, it’s easier to do a lot of physical activities, from lifting a heavy dumbbell to picking up a bag of groceries.
- Natural Shield: Working out your abs helps protect your inner organs and central nervous system. The abs act as a natural shield, and a strong core means this shield is even more effective.
- Balance and Stability: Focusing on your abs can lead to improved balance and stability. A strong core will help keep you balanced while doing simple tasks while standing on one leg to doing a complex yoga pose for runners.
Major Muscles That Make Up Your Abs
When we talk about abs, we’re referring to several different muscles that make up your core. Let me break it down so you understand which muscles you’re working during your ab workout:
- Rectus Abdominis: This is the muscle most people think of when they picture abs. It runs down the front of your abdomen, from your chest to your hips. Crunches and planks are excellent ab exercises that target this muscle.
- Obliques: These muscles are on the sides of your torso, wrapping around your waist. When you twist your torso, you’re engaging your obliques. Exercises like Russian twists or side planks are great for strengthening these muscles.
- Transverse Abdominis: This is the deepest of the abdominal muscles, wrapping around your spine for protection and stability. It’s crucial for maintaining good posture and a strong core. This muscle is engaged in almost all ab exercises, but especially in exercises where you need to stabilize your core, like planks.
18 Best Ab Exercises To Do At Home
Here are 20 of the best ab exercises that you can do at home or in the gym:
1. Reach Tuck
The reach tuck is one of the best ab exercises you can do at home. It’s a beginner-friendly move that targets your core muscles, specifically the rectus abdominis and the transverse abdominis.
Start by laying flat on your mat. Bend your knees at a 90-degree angle, feet flat on the ground. Extend your arms straight above your chest, palms facing each other. This is your starting position.
Begin the exercise by lifting your upper body off the ground. Reach your hands towards your knees while tucking your torso in. Your abs should be doing the work here, not your neck or lower back. Make sure you keep your spine neutral and your posture straight.
Lower yourself back down to the starting position, keeping your abs engaged. That’s one rep. Aim for 10-15 reps to start, gradually increasing as your core gets stronger.
2. Alternating Leg Reach
The alternating leg reach is another great ab exercise that targets your core muscles, specifically your obliques, rectus abdominis, and transverse abdominis. This exercise is a great addition to your ab routine and doesn’t require any gym equipment.
Start by lying flat on your mat, with your back pressed against the floor. This is your starting position.
Bend your knees at a 90-degree angle and keep your feet flat on the floor. Place your palms on the floor for stability.
Slowly lift your right leg, straightening it while simultaneously lifting your torso off the floor. Try to touch your right hand to your raised right leg. This movement should come from your abs and not your neck or lower back.
Lower your right leg and torso back to the starting position. Repeat the same movement with your left leg and left hand.
Aim for 10-15 reps on each side.
3. Plank
The plank is one of my favorite ab exercises that targets your entire core muscles. It’s a simple exercise that can be done at home, on a mat, without any gym equipment.
To perform a plank, start by getting into a forearm position. Your elbows should be lined up directly underneath your shoulders, and your forearms should be parallel to one another. Your palms should be flat on the mat. This is your starting position.
Next, extend your legs behind you, tucking your toes under. Make sure your body forms a straight line from your head to your heels. Make sure your hips aren’t sagging or piking up; they should be in line with your spine. This alignment is incredibly important for engaging your core muscles and protecting your lower back.
Hold this position for as long as you can, aiming for at least 30 seconds. As you get stronger, you can increase the time. Remember to breathe normally throughout the exercise.
For beginners, if a full plank is too challenging, modify the exercise by dropping your knees to the mat. You’ll still engage your abs and build a strong core.
4. Side Plank
Side plank targets the obliques, the muscles on the sides of your torso. It also engages the core muscles, including the transverse abdominis and rectus abdominis, to maintain your body in a straight line.
To start this exercise, first, find a comfortable mat. Lay on your right side, ensuring that your right elbow is directly under your shoulder. Your forearm should be flat on the mat, with your palm facing down. Extend your legs, placing your left leg on top of your right leg.
From this starting position, engage your core and lift your hips off the mat. Your body should form a straight line from your head to your heels. Extend your left arm towards the ceiling to maintain balance.
Hold this posture for a few seconds before slowly lowering your hips back to the mat. That’s one rep. Aim for 10-15 reps on each side. Remember to switch sides and repeat the exercise with your left elbow and forearm on the mat and your right arm extended.
The side plank is a great addition to your ab routine, and with consistent reps, it can help build a strong core and sculpted abs.
For beginners, you can modify this exercise by bending your knees at a 90-degree angle and lifting your hips from this position. As you get stronger, you can move to the full version of the exercise.
5. Plank With Knee Taps
Plank with knee taps not only targets your core muscles but also works your hips and thighs. This beginner-friendly workout helps to maintain a strong core and improve your posture.
First, get into the starting position by placing your forearms on the mat, making sure that your elbows are directly below your shoulders. Your palms should be flat on the mat.
Extend your legs behind you, resting on the balls of your feet. Your body should form a straight line from your head to your heels, just like in a regular plank. This position engages your rectus abdominis and transverse abdominis, the major muscles that make up your abs.
Now, here’s where the knee tap comes in. Slowly bend your right knee and lower it to tap the mat. Be careful not to let your hips drop as you do this. Return to the starting position and repeat the action with your left knee. That’s one rep.
Aim for 10-15 reps, maintaining a slow and controlled movement throughout. Keep in mind that it’s not about speed. Instead, it’s about engaging your abdominal muscles and maintaining a good posture.
6. Forearm Plank Walkouts
Forearm plank walkouts are an incredible ab exercise to include in your home workout routine. This move targets your core muscles while also engaging your upper body.
To start, you’ll need a mat. Position yourself in a plank starting position: forearms on the mat, elbows directly under your shoulders, and your body forming a straight line from your head to your heels. Make sure your palms are flat on the mat and your spine is neutral.
From this position, using your forearms and toes, slowly walk your body forward, keeping your torso steady and hips in line with your spine. Walk as far as you can while maintaining good form, then walk back to the starting position. That’s one rep.
Aim for 10-15 reps per set, and remember to keep your core muscles engaged throughout the exercise. This will ensure you maintain a strong core and good posture, reducing the risk of injury to your lower back.
If you’re a beginner, start with fewer reps and gradually increase as your strength improves.
7. Bicycle Crunch
Bicycle Crunch is a popular ab exercise that engages your core muscles, lower back, and thighs.
Start by lying flat on your mat, with your lower back pressed to the ground. Your palms should be behind your head, and elbows wide open. Lift your knees to a 90-degree angle. This is your starting position.
Now, slowly bring your right elbow towards your left knee while straightening your right leg. Switch sides and do the same movement with your left elbow and right knee. This is one rep.
Aim to do 15-20 reps for beginners, and increase as you get stronger.
Remember to keep your elbows wide and not to pull your head with your hands. The movement should come from your torso, not your neck.
8. Reverse Crunches
Reverse crunches engage your obliques and transverse abdominis. Here’s how to do them:
Start by lying down on your mat, with your arms at your sides and palms facing down. Bend your knees at a 90-degree angle, and keep your feet together. This is your starting position.
Engage your core muscles and lift your hips and knees towards your chest, keeping your knees bent at the same angle.
Try to maintain a straight line from your knees to your shoulders, without arches or dips in your spine. This will ensure your lower back is protected and you’re working your abs effectively.
Lower your hips and legs back to the starting position, controlling the movement to avoid any strain on your lower back.
Aim for 3 sets of 15 reps, and remember to breathe as you perform each crunch. With every lift, exhale, and inhale as you lower back down. This ab exercise is great for beginners and can be added to any ab routine.
9. Standing Crunches
Standing crunches work your abs, obliques, and lower back, helping to build a strong core.
To do standing crunches, start in a standing position with your feet hip-width apart. Place your hands behind your head, with your elbows pointing outwards. Engage your core muscles and keep your spine straight to maintain good posture.
Now, lift your right knee up towards your chest while simultaneously bringing your left elbow down to meet it. Try to crunch your torso as you do this, engaging your abs and obliques. Then, return to the starting position and repeat the movement with your left knee and right elbow. This is one rep.
Aim for 10 to 15 reps on each side, and remember to keep your core engaged throughout the exercise. The key here is to focus on the movement of your torso and not just your limbs. You should feel your abs and obliques working as you crunch.
10. Russian Twist
The Russian twist is great for building a strong core and improving your posture.
To start, sit on your mat with your knees bent and your feet flat on the floor. Lean back slightly, making sure to keep your spine straight. This is your starting position.
Now, clasp your hands together in front of your chest. Engage your core muscles and lift your feet off the ground, crossing your ankles for stability. Your thighs and upper body should form a V shape.
From here, twist your torso to the right, bringing your hands towards your right hip. Remember to keep your spine straight and your abs engaged. Then, twist to the left, bringing your hands towards your left hip. This is one rep.
Aim for 10-15 reps per set, and 2-3 sets in total. As a beginner, you can keep your feet on the ground until you feel strong enough to lift them.
11. Flutter Kicks
Flutter kicks target your lower abs and help strengthen your core muscles. Start by lying flat on your mat, palms facing down and under your lower back for support. Keep your legs extended straight in front of you. This is your starting position. Engage your core muscles and lift both legs off the ground to a 90-degree angle.
Now, lower your right leg slightly towards the mat. As you bring your right leg back up to the starting position, lower your left leg. It’s like you’re doing a kicking motion, hence the name ‘flutter kicks’.
Keep your abs engaged and your spine in a straight line during the exercise. Also, ensure your lower back remains in contact with the mat. This helps to protect your spine and ensures you’re targeting the right muscles.
For beginners, start with 10 reps on each leg. As you build a stronger core, you can increase the reps or add a few more sets to your circuit. Remember, it’s not about how fast you can do the flutter kicks, but the control and precision of the movement.
12. Glute Bridge March
The glute bridge march is a great exercise that not only targets your core muscles but also your hips, thighs, and lower back.
Start by laying flat on your mat with your knees bent at a 90-degree angle, feet flat on the floor. Your palms should be facing down by your sides. Push your hips up into a bridge position, keeping your torso and thighs in a straight line. This is your starting position.
Engage your abdominal muscles, specifically your rectus abdominis and transverse abdominis, and lift your right knee towards your chest without moving your hips. Keep your right foot flexed as you lift. Lower your right leg back to the starting position and repeat the movement with your left leg.
Remember to keep your abs engaged and your spine neutral throughout the exercise. Aim for 10-12 reps on each side to complete one circuit. As you get stronger, you can increase the number of circuits in your ab routine.
13. Mountain Climbers
Mountain climbers not only target your core muscles but also get your heart rate up. This exercise works the abs, hips, and thighs at the same time.
Get into a high plank position. This is your starting position. Your palms should be flat on your mat, with your hands shoulder-width apart, your shoulders should be positioned directly above your wrists, and your body should form a straight line from your head to your heels.
Now, bring your right knee towards your torso, keeping your toes off the ground. Return your right leg to the starting position and immediately bring your left knee towards your torso. This counts as one rep.
For beginners, aim for 10-15 reps. As you build a stronger core, you can increase the number of reps and circuits. Don’t forget to keep your abs engaged and your spine neutral throughout the exercise. Avoid lifting your hips too high or letting them sag towards the mat.
14. Deadbug
The deadbug is a beginner-friendly ab exercise that targets your core muscles. This is one of the best ab exercises that not only strengthens your abs but also supports your lower back to help improve your posture.
To start, lie flat on your mat with your arms extended towards the ceiling. Bring your knees up to a 90-degree angle. This is your starting position.
Engage your core muscles and extend your right arm and left leg away from you, keeping them just off the mat. Your lower back should remain flat on the mat, and your hips should remain still, as if there’s a cup of hot coffee resting on them that you don’t want to spill.
Return your right arm and left leg to the starting position, then repeat with your left arm and right leg. This is one rep. Aim for 10-15 reps on each side.
Remember to breathe throughout the exercise and keep your spine in a straight line. It’s more important to have good form than to rush through the reps.
15. Heel Taps
Heel taps target your obliques and lower abs, strengthening your core muscles. This is a beginner-friendly exercise that you can easily add to your ab workout at home.
To start, lie down on your mat with your knees bent at a 90-degree angle, feet flat on the floor, and your lower back pressed into the mat. Your arms should be by your sides, palms facing down. This is your starting position.
Engage your abdominal muscles and lift your head, shoulders, and upper back off the mat. Maintain this crunch position throughout the exercise.
From here, begin the exercise by moving your right hand towards your right heel, then return back to the starting position. Repeat the same movement with your left hand reaching towards your left heel.
Remember to keep your abs engaged and your lower back pressed into the mat throughout the reps. This will protect your spine and make sure you’re working your abs effectively.
For beginners, aim for 10-15 reps on each side. As you get stronger, you can increase the number of reps.
16. Scissor Kicks
Scissor kicks target your lower abs, hips, and thighs. They’re a perfect addition to your at-home ab routine, especially if you’re a beginner looking for a low-impact workout.
To start, lie flat on your mat, palms facing down. Your lower back should be firmly pressed against the mat to protect your spine. Extend your legs straight out, hovering them slightly above the mat. This is your starting position.
To perform the exercise, lift your right leg up to a 90-degree angle while keeping your left leg lowered. Then, switch your legs as if you’re kicking in the air, hence the name ‘scissor kicks’. Keep your abs engaged and your spine neutral throughout the movement.
For a more effective workout, aim for 10-15 reps on each leg. Be sure to maintain a steady rhythm and keep your core muscles engaged. This will ensure that you’re not only working your abs but also promoting a strong core and better posture.
Remember, it’s not about speed, but the quality of the movement. Slow, controlled movements are key to activating your abdominal muscles, specifically your rectus abdominis and transverse abdominis.
17. V-Up
The V-Up targets your core muscles, specifically your rectus abdominis and your obliques. It’s a great way to build a strong core and get those abs working.
And if you’re a beginner, don’t worry! This exercise can be modified to suit your fitness level.
First, lay flat on your mat with your legs straight and your arms extended above your head. This will be your starting position.
Next, simultaneously lift your upper body and legs off the mat. Try to reach your fingertips towards your toes, while keeping your torso and thighs in a straight line. This might be a bit challenging at first, but with practice, it will get easier.
Lower your body back to the starting position. That’s one rep. Aim for 10-15 reps to start with, and increase as you get stronger.
Remember, it’s important to keep your spine and lower back in a neutral position throughout the exercise. Avoid straining your neck or hunching your shoulders.
The V-Up is more than just an ab workout. It also engages your hips and thighs, providing a full-body workout.
18. Leg Lower
Leg lower targets your lower abs and the transverse abdominis. As a beginner, you might find this exercise a little challenging, but with practice, you’ll get the hang of it.
Start by laying flat on your mat with your arms by your sides, palms facing down. Lift both legs so they’re at a 90-degree angle from your hips. This is your starting position.
Engage your core muscles and slowly lower your right leg until it’s hovering just above the mat. Make sure to keep your lower back pressed into the mat and your spine in a neutral position. This helps to protect your lower back and ensures you’re working your abs.
Then, using your abdominal muscles, lift your right leg back to the starting position. Repeat the movement with your left leg.
For the best abs workout, aim for 10-15 reps on each side. As always, it’s not about speed but about control. The slower you lower your legs, the harder your abs work.
To increase the intensity, you can add a crunch at the top of the movement. As you bring your leg back to the starting position, lift your torso off the mat and crunch your abs.
You can also watch this video below by PT Tara Laferrara for a great core on fire ab workout at home:
Today’s Trainer
Tara Laferrara is a Certified Personal Trainer with the National Academy of Sports Medicine in the Mile High City. While her athleticism came from running track through her young adult years, she has a passion for helping and inspiring people to pursue their dreams in fitness and wellness. She’s a big fan of HIIT, high metabolic, and plyometric exercises.
Follow Tara’s awesome Instagram {and Snapchat LAFitara} for lots of motivation and workout moves!
What body part do you love to push? Arms? Core? Legs? None of the above?
What kinds of workouts would you like to see more of?
Other ways to connect with Amanda
Instagram: RunToTheFinish
Pinterest: RunToTheFinish
Get new posts via BlogLovin
