Bodyweight Ab Exercises

55 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Barbell Bodyweight Kettlebell Cable Exercise Ball Medicine Ball

Timed Mountain Climbers

Bodyweight

Lower absRectus femoris

Lower absRectus femoris

Air Bike (Bicycle Crunch)

Decline Oblique Crunch

Bodyweight

Obliques

Decline Reverse Crunch

Flat Bench Leg Pull-In

Seated Flat Bench Leg Pull-In

Alternate Heel Touchers

Bodyweight

Obliques

Crunch - Hands Overhead

Bodyweight

Upper abs

Crunch - Legs On Exercise Ball

Flat Bench Lying Leg Raise

Oblique Crunches - On The Floor

Seated Overhead Stretch

Standing Lateral Stretch

Reverse Plank with Leg Lift

Programs with these exercises

Beginner Home Ab Workout

15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.

Beginner · 3 times a week · Home Advanced Home Abs Circuit

A tough no-equipment ab circuit: jackknife sit-ups, mountain climbers, scissor kicks, oblique crunches and shoulder-tap planks, 3–4 rounds.

Intermediate · 3 times a week · Home 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym No-Equipment Full Body Home Workout

Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.

Beginner · 3 times a week · Home