Home Ab Workouts
You don't need machines for strong abs: a mat and 15–20 minutes three times a week are enough. Below are ready-made routines from easy to hard and the library of bodyweight ab exercises.
Train every part of the core: upper and lower abs, obliques and the deep stabilisers. Whether the six-pack shows depends on body fat — that's diet and overall activity.
Programs
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 · HomeAdvanced Home Abs CircuitA 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 · HomeNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · HomeGym Ab WorkoutWeighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.
Intermediate · 2 times a week · GymBodyweight Ab Exercises
