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Top 10 Ab Workouts at Home (No Equipment)

May 11, 2016 by Melissa Bell 1 Comment

Welcome to our Top 10 Ab Workouts at Home (with illustrations!). Abdominal muscles have always been the quintessential token of “being fit”, the focal point on which people fix their forward stares and fitness related goals. And it’s not just a six-pack you’ll get; maintain strong abs, and you’ll help prevent back pain, boost your agility, and increase your flexibility.

In all reality, it takes a lot more than just high reps of many assorted abdominal moves to develop an envy worth set of six pack abs, or even a flat or moderately toned stomach. We previously elaborated on planks here and here and introduced the stomach vacuum. The exercises in this article are based on our comprehensive abs exercises guide where we presented 66 exercises in Part 1 and Part 2. For instructions on how to perform these exercises, please visit those article.

Aside from planks and stomach vacuum, this is our take on the top 10 ab workouts at home (in no particular order) – no equipment required!

1. Crunches

© Sasham | Dreamstime.com - Exercising for bodybuilding. Climbs the trunk
© Sasham | Dreamstime.com – Ab Workouts at Home. Climbs the trunk

Crunches are one of the most common ab exercises. Instructions: Part 1, Exercise #1.

2. Hanging Knee Raise

© Sasham | Dreamstime.com - Exercising for bodybuilding. Ups knees
© Sasham | Dreamstime.com – Ab Workouts at Home. Ups knees

The hanging knee raise targets the rectus abdominis, the hip flexors and the obliques (especially by moving the knees laterally). Instructions: Part 1, Exercise #3.

3. Boat Pose

© Sasham | Dreamstime.com - Fitness exercising. Boat pose. Female
© Sasham | Dreamstime.com – Ab Workouts at Home. Boat pose. Female

The benefits of the Boat Pose are numerous: it strengthens the abdomen, hip flexor, and spine supporting muscles; it stimulates your kidneys, the thyroid and prostate glands, and can help you relax and better your digestion. Instructions: Part 1, Exercise #18.

4. Bottoms Up

© Sasham | Dreamstime.com - Fitness exercising. Bottoms Up. Female
© Sasham | Dreamstime.com – Ab Workouts at Home. Bottoms Up. Female

Bottoms Up is a superb ab exercise, especially for the lower abdominal region. While focusing to reach the ceiling with your feet and maintaining the form, your abs are being worked hard. Instructions: Part 1, Exercise #19.

5. Plank With Hip Extension

© Sasham | Dreamstime.com - Fitness exercising. Hip extension in position Strap. Female
© Sasham | Dreamstime.com – Ab Workouts at Home. Hip extension in position Strap. Female

As research shows that poor hip activation leads to frontal plane knee collapse, always try to include exercises that activate the glutes. Instructions: Part 1, Exercise #21.

6. Bicycle Crunches

© Sasham | Dreamstime.com - Fitness exercising. Twisting body like bicycle. Female
© Sasham | Dreamstime.com – Ab Workouts at Home. Twisting body like bicycle. Female

Doing regular crunches all day long can get pretty boring. Bicycle crunches are great to change things up – they also workout your rectus abdominis and obliques pretty hard. Instructions: Part 1, Exercise #25.

7. Indian Push-Ups

© Sasham | Dreamstime.com - Fitness-Yoga exercising. Indian push-ups. Female
© Sasham | Dreamstime.com – Ab Exercises Without Equipment. Indian push-ups. Female

Indian push-ups can be a mighty alternative to regular push-ups and work both on muscle building and body flexibility. As you use compound movements (instead of isolation) you work on strength and endurance of many muscle groups. It’s just tough to beat Indian push-ups as far as upper body exercises go (without equipment). You work on your chest, deltoids, triceps, serratus anterior, subscapularis, hip and spine flexors, erector spinae… Instructions: Part 1, Exercise #26.

8. V-Up

© Sasham | Dreamstime.com - Fitness exercising. Flexion of the body with a compound of the hands and feet. Female
© Sasham | Dreamstime.com – Ab Exercises Without Equipment. Flexion of the body with a compound of the hands and feet. Female

V-Ups are a great way to work both upper and lower abs at the same time. They can also help strengthen your lower back muscles and thighs. One should be careful to use proper technique with V-Ups however, since wrong execution can lead to back injury. Instructions: Part 2, Exercise #55.

9. Reverse Crunch

© Sasham | Dreamstime.com - Fitness exercising. Reverse Crunch. Female
© Sasham | Dreamstime.com – Ab Exercises Without Equipment. Reverse Crunch. Female

Reverse crunches target the bottom part of your rectus abdominus, turning your four-pack into a six-pack (the more you pack the better). Additionally, they train your transverse abdominis, a significant part of the core muscles, more than regular crunches do. Instructions: Part 2, Exercise #57.

10. Sit-Up Reach

© Sasham | Dreamstime.com - Fitness exercising. Lifting the body from a prone position. Female
© Sasham | Dreamstime.com – Ab Exercises Without Equipment. Lifting the body from a prone position. Female

 

While crunches and sit-ups are getting a bad rap lately (like being worthless, or setting you up for injury), there is a time and a place for them as well. If your execution technique is correct they aren’t dangerous and can be easily integrated into your exercise routine. Being done for so long, they have become a part of our culture (they appear in more than 400! action and sports movies). There is also something about the core burn that you feel when doing crunches and sit-ups that makes you feel especially ‘hardcore’, lol. On a more serious note, they are also functional movements that work on core engagement and moving your body in various planes of motion. Instructions: Part 2, Exercise #56.

That was our take on the Top 10 Ab Workouts at Home. Remember, you can find instructions on how to perform each exercise on the link at the end of the exercise. Hope you had fun and please don’t forget to share!

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Melissa Bell
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Melissa Bell
Melissa Bell has a strong background in nutrition education, fitness and yoga, and experience working on specialized stretching, bodybuilding and weight loss programs. She is actively studying Japanese, doing research and travelling for conferences while taking care of two children.
Melissa Bell
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Filed Under: Fitness Tagged With: abs, exercises

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Comments

  1. Freya Osborne says

    January 25, 2017 at 6:46 am

    Great colletion of AB execise.I really need that for my husband.He always use treadmill for exercise.But, I don’t convice him for AB exrcise.I think now he will understand.

    Thanks for sharing an awesome collection.

    Reply

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