Are you ready to sculpt your core and carve out those abs at the gym or at home? You’re in for a burning ride! From the comfort of your home to the calmness of a park after your jog or in the corner of your hotel room while on a trip, you can easily do some core strengthening training to get ripped.
But to really get those washboard abs you see in the movies, you need to work each and every muscle within your core through different exercises. Whether your goal is to ramp up your strength, improve your posture or get a bit more athletic, add the ab workouts in this guide to your routine to get closer to your fitness goals!
Working on toning your core? Incorporate these 5 habits to build six pack abs!
4 Effective Bodyweight Ab Workouts
Here are 4 types of bodyweight ab workouts:
1. Mountain Climbers
This exercise involves running in place while in a push-up position, which helps work the abs, hips, and your back.
How To Do- Start in a high plank position with your hands placed under your shoulders and your body in a straight line from head to heels.
- Bring one knee towards your chest while keeping the other leg extended behind you.
- Switch legs and bring the other knee towards your chest while returning the first leg to the starting position.
- Repeat this motion, alternating legs and moving at a moderate pace.
- Keep your core tight, back straight, and hands planted firmly on the ground throughout the exercise.
- Aim for 15-20 reps
2. Russian Twists
This exercise involves twisting the torso while holding a weight or just using bodyweight, which targets the oblique muscles.
How To Do- Sit on the floor with your knees bent and feet flat on the floor.
- Lean back slightly, keeping your back straight and engage your core.
- Hold a weight or medicine ball in front of your chest, or keep your arms straight out in front of you if using just bodyweight.
- Twist your torso to the right, then to the left, as if you're twisting a towel.
- Repeat the twisting motion, keeping your feet on the ground and your back straight.
- Aim for 15-20 reps on each side, or for desired number of reps.
- Keep your movements slow and controlled to focus on the abs and oblique muscles.
3. Scissor Kicks
This exercise involves lying on your back, you lift one leg while keeping the other leg straight and low to the ground, which works the lower abs.
How To Do- Lie on your back with your legs extended straight up towards the ceiling.
- Place your hands under your lower back for support, or keep them at your sides.
- Lower one leg towards the floor while keeping the other leg extended straight up.
- Switch legs, bringing the other leg down while keeping the first leg extended straight up.
- Repeat the scissor-like kicking motion, alternating legs.
- Keep your movements slow and controlled to focus on the lower abs.
- Aim for 15-20 reps, or for desired number of reps.
4. Bicycle Crunches
This exercise involves alternating between touching your elbow to the opposite knee while lying on your back, which targets the rectus abdominis and oblique muscles.
How To Do- Lie on your back with your knees bent and hands behind your head.
- Lift your shoulder blades off the ground and bring your right elbow towards your left knee while extending your right leg straight.
- Switch sides, bringing your left elbow towards your right knee while extending your left leg straight.
- Continue alternating sides, simulating a bicycle pedaling motion.
- Keep your movements slow and controlled to focus on the abs and oblique muscles.
- Aim for 15-20 reps on each side, or for desired number of reps.
- Keep your lower back pressed into the ground and your head and neck relaxed to avoid straining your neck.
7 Benefits Of Bodyweight Ab Workout
Here are some benefits of bodyweight ab workouts in detail:
- Convenience: One of the main benefits of bodyweight ab exercises is that they don’t require any equipment and can be done anywhere at any time, making them an easy and convenient option for those who are short on time or equipment.
- Improved Core Strength and Stability: Ab exercises focus on the muscles of the core, including the abs, obliques, and lower back. Regularly performing bodyweight ab exercises can lead to improved core strength and stability, which can help with posture and balance in daily activities.
- Increased Flexibility: Bodyweight ab exercises often involve twisting and reaching movements, which can improve flexibility in the torso and hips.
- Better Posture: According to research, a strong core and lower back muscles can help maintain proper posture and reduce the risk of injury during daily activities.
- Lower Risk of Injury: A strong core can help protect the back and reduce the risk of injury in activities such as lifting heavy objects or playing sports.
- Adjustable Difficulty Level: Bodyweight ab exercises can be adjusted to fit different fitness levels, from beginner to advanced.
- Effective: Bodyweight exercises can still be challenging and effective for building ab muscles, even without equipment.
To get the best results when training your core, make sure you're always pairing these exercises with at least a 10 minute HIIT workout plan to increase your stamina and endurance.
Not only will this help you improve your athletic performance and aid in sports training, it'll also help you get those ripped abs that are visible from underneath your workout tee!
10 Best Ab Exercises For A Stronger Core
| Exercise | Reps/Sets | Description |
|---|---|---|
| Plank | 3 sets of 45-60 seconds | Hold a plank position, keeping your core tight and body in a straight line from head to heels. |
| Leg Raises | 3 sets of 12-15 reps | Lie on your back and lift both legs towards the ceiling, lower them slowly without touching the floor. |
| Reverse Crunches | 3 sets of 12-15 reps | Lie on your back, knees bent, and lift your hips off the floor while crunching your lower abs. |
| V-Ups | 3 sets of 10-12 reps | From a lying position, lift both your upper body and legs towards each other, forming a V-shape. |
| Plank with Shoulder Taps | 3 sets of 20 taps (10 per side) | In a high plank, tap your left shoulder with your right hand and repeat on the opposite side. |
| Side Plank | 3 sets of 30-45 seconds (each side) | Hold a plank position on one side, stacking your feet and keeping your core engaged. |
| Toe Touches | 3 sets of 12-15 reps | Lie on your back, lift your legs straight up, and reach towards your toes with both hands. |
| Lying Windshield Wipers | 3 sets of 12 reps (6 per side) | Lie on your back, legs extended up, rotate your legs side to side in a windshield wiper motion. |
| Dead Bugs | 3 sets of 10-12 reps (each side) | Lie on your back, extend one leg and the opposite arm, while keeping the other leg and arm in place. |
| Plank to Push-Up | 3 sets of 8-10 reps | Transition from a plank on your elbows to a high plank, alternating arms, while keeping core tight. |
Key Takeaway
Bodyweight ab workouts are a convenient and effective way to build strength in your abdominal muscles. Incorporating exercises like crunches, leg raises, planks, and mountain climbers into your routine can target the abs and help you achieve a six-pack.
However, it's important to not overwork the abs and give them time to rest and recover between workouts. A balanced diet and consistency in your ab workout routine are also key to seeing results.
To get your dream abs, you should train your core 2-3 times a week as part of a full-body workout, allowing for at least one day of rest between ab workouts. With proper form and dedication, you can achieve a strong and toned midsection with bodyweight exercises.
If you're into anime and want a core as well as overall strength, then try the One Punch Man workout to get strong like Saitama!
FAQs
Can you get abs with bodyweight exercises?
Yes, you can get abs with bodyweight exercises. Doing a variety of exercises that target the abs and core, such as planks, crunches, leg raises, and yoga/Pilates poses, can help strengthen and tone the muscles in the abdominal area. Consistency and proper form are key, along with a balanced diet, to see results. Keep in mind that genetics play a role in the visibility of abs, so it may take longer for some people to see results than others.
How can I get a six-pack with my body weight?
Here are 4 concise steps to help you get a six-pack with bodyweight exercises:
- Target the abs: Incorporate specific ab exercises like crunches, leg raises, planks, and mountain climbers into your routine to target the abdominal muscles.
- Increase intensity: As you get stronger, make your exercises more challenging by doing more reps, longer holds, or adding weight if possible.
- Watch your diet: Eat a balanced diet with a caloric deficit to lose body fat and reveal your abs.
- Be consistent: Stick to a regular workout routine that targets the abs at least 2-3 times a week and get enough sleep for recovery and hormone regulation.
Is it OK to do abs every day?
It is not recommended to do abs every day. The abdominal muscles, like any other muscle group, need time to rest and recover between workouts. Overworking the abs can lead to muscle strain, injury, and decreased performance.
