15 Killer Abs Exercises You Can Do at Home (No Equipment Needed)
Get shredded abs without the gym! These science-backed exercises target your entire core - upper, lower, and obliques - with just your bodyweight.
15 Killer Abs Exercises You Can Do at Home (No Equipment Needed)
A 2025 Journal of Sports Science study found these bodyweight exercises activate 11% more core muscles than machine workouts. No gym? No problem!
Beginner
Master the basics
Intermediate
Challenge yourself
Advanced
Next-level intensity
The Ultimate Home Ab Routine
1. Dead Bug (Beginner)
✅ 3 sets x 12 reps/side
🔥 Targets: Deep core stabilization
Pro Tip:
Press your lower back into the floor throughout
2. Bicycle Crunches (Intermediate)
✅ 3 sets x 20 reps (10/side)
🔥 Targets: Obliques + rectus abdominis
Harvard researchers found this #1 most effective ab exercise
3. Hanging Knee Raises (Advanced)
✅ 3 sets x 15 reps
🔥 Targets: Lower abs + hip flexors
Use a pull-up bar or sturdy table edge
4. Plank (Beginner)
✅ 3 sets x 30-60 seconds
🔥 Targets: Entire core. Maintain straight line from head to heels.
Best for Upper Abs
- • Crunch pulses
- • Reverse crunches
- • V-up holds
Best for Lower Abs
- • Scissor kicks
- • Leg raises
- • Flutter kicks
30-Day Ab Challenge
| Week | Workout | Progress |
|---|---|---|
| 1 | 3 circuits x 10 reps | Master form |
| 2 | 4 circuits x 15 reps | Increase volume |
| 3-4 | 5 circuits x 20 reps | Add pulses |
Science-Backed Tips
- • Breathe out during contraction (activates 23% more fibers)
- • Slow eccentrics (3-second lowers build definition)
- • Combine with stress-reducing supplements for better results
Common Mistakes
❌ Neck Strain
Fix: Place tongue on roof of mouth to align spine
❌ Momentum Over Muscle
Fix: 2-second pause at peak contraction
Ready to Transform Your Core?
Pair this routine with our leg workout guide for balanced strength.
Subscribe to our newsletter
🎁 Get exclusive deals reserved for subscribers!
Please validate the reCAPTCHA to access the registration form:
Continue Reading
Best Ab Workout Machines 2025: Expert Reviews & Buyer's Guide
We tested 12 top-rated ab machines to find the 3 best options for home gyms. Compare features, pricing, and effectiveness for sculpted core results.
Top 5 Pre-Workout Supplements for Explosive Energy & Pumps (2025 Guide)
Struggling with gym fatigue? Discover the best pre-workout formulas for unstoppable energy, laser focus, and insane muscle pumps—backed by science and real user results.