Beginner Home Ab Workout
15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.
About the program
Six exercises cover every part of the core: upper abs (crunches), lower abs (reverse crunches), obliques (Russian twist, side plank) and the deep muscles that protect the lower back (plank, dead bug). Do it every other day, 3 times a week, alone or after another workout.
Visible abs show up when body fat drops — diet matters more than the number of crunches. But strong abs improve posture, protect the back and help every other lift.
Who it is for
Beginners who want stronger abs at home without machines, and anyone who needs a short core finisher after a main workout.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Abs
17 sets
How to progress
Add 2–3 reps or 10 seconds of plank every week. When 3×20 crunches and a one-minute plank feel easy, move on to the advanced home abs circuit.
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