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The key to a strong core is to balance the focus of your ab work—in other words, you can’t just do crunches every day! The best ab workouts target various abdominal areas and work all of your core muscles.
Our at-home ab workout incorporates moves that focus on the lower abs, upper abs, and obliques. No equipment is needed – just your body weight!
Try these 7 ab exercises for a flatter core, all from the comfort of your living room. Perform each move for the number of reps stated, and make sure you take a few minutes to stretch at the end!
1. Basic Crunch – 15 reps, to Bicycle Crunch – 15 reps, with no break:
The basic crunch sets the tone for the workout and prepares you to move right into a bicycle, which capitalizes on using your upper abs by adding lower abs and obliques.
Photo Credit: Get Healthy U
Start with a regular crunch, then switch to the bicycle crunch!
To perform a bicycle crunch:
Start lying on your back with feet off the floor and legs in a tabletop position. Hands are behind the head, and your head, neck, and shoulders are flexed off the mat.
Bring one knee in and the opposite elbow over, reaching towards it. Repeat on the other side in a crisscross motion working the obliques.
2. In Out Out Plank – 8 leading with the right, 8 leading with the left
Planks are great—in and out planks are even better! Not only do you get a challenge holding the forearm plank, but you add the foot movement, creating the need to pull the abs in even tighter to hold your body still. It’s one of the best plank variations to give you an extra challenge!
Photo Credit: Get Healthy U
How to do in and out planks:
Begin in a forearm plank position with your body in a straight line and abdominals contracted.
Step your left foot out to the left.
Step your right foot out to the right.
Step your left foot back to center.
Step your right foot back to center.
3. Side Plank Crunch – 15 reps per side
Time to turn to your side and get deep into your obliques! The side plank crunch is a great challenge for stabilizing the obliques (side muscles) on the bottom and working the obliques on the top.
If it’s too much, check out the modified side plank crunch instead!
Photo Credit: Get Healthy U
How to do a side plank crunch:
Start by laying on your right side with your forearm below your shoulder, body lifted, legs long, and feet stacked. Keep body straight, abs tight, with your left hand placed on your hip.
Tap your elbow and knee together, then reach both long and repeat.
4. Bend Extend Ab Tuck – 10 reps
The abs always work together in unison, but the bend extend ab tuck move targets your lower abs like crazy.
Photo Credit: Get Healthy U
How to do a bend extend ab tuck:
Start seated on the mat with your arms behind you, hands on the mat, and fingers facing your backside.
Sit back on your hands and lift your feet up off the mat, keeping your knees bent.
Keep abs tight and press your legs out long and lower back down slightly. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.
5. V-Ups – 10 reps
This v-up move will challenge you past your limits! If it’s too much, lift one leg at a time.
Photo Credit: Get Healthy U
How to do a v-up:
Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.
Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
6. Swimming – 30 seconds
Since core work is not just for 6-pack abs, get this swimming move going to strengthen the lower back muscles and eliminate lower back fat! Inhale for 4 counts, exhale for 4 counts.
Photo Credit: Get Healthy U
How to do this swimming move:
Lie on your stomach with your legs and arms extended. Engage your abdominals so you feel your lower abs contract.
Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows) like you’re swimming.
7. Full-Body Roll-up – 8 reps
The perfect way to end this workout!
Full body roll-ups give you just enough core work challenge plus an amazing stretch for your back – you might want to keep going once your 8 reps are up because it feels so good!
Photo Credit: Get Healthy U
How to do a full-body roll-up:
Start lying on the mat with your arms extended overhead, legs long, and feet flexed.
Inhale as you lift your arms up and begin curling your chin and chest forward. Exhale as you roll the entire torso up and over your legs, keeping your abs engaged while reaching for your toes.
Inhale as you begin rolling your spine back down one vertebra at a time, and exhale as the upper portion of the back lowers, and your arms reach overhead. Repeat moving slowly and using the abdominals to lift and lower.
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