Did you know that strong abs not only helps you to look good but also it can help you to prevent sport injuries, back pain and improves your posture and your stability. The recipe for six-pack abs is not very long or complicated: good abs workout, eat balanced and consume less late-night food! In fact, you don’t need a gym membership to do all this as the majority of abs exercices can be done at home with almost no equipment. In this article we will draw up an exhaustive liste of best ab exercises at home with no equipment.

The best part about ab exercices is that it’s quick and can be added to any other workout, either cardio or strength ones.

Also, in order to make the six-pack appear, you need to reduce the layer of stored body fat hiding them. In this article we will cover also the diet part of the ab workout program.

Ultimate ab exercices at home

Pilates roll down

Sit on the floor with your back straight, keep your shoulders relaxed and rest your feet in front of you hips-width apart. Make sure to bend your knees in order to rest your feet flat on the ground. Next, at shoulders height extend your arms in front of you. Now slowly roll your body towards the floor while rounding your back and neck. Your low back must be the first to touch the ground. Lie down on the floor and extend your arms overhead. After that slowly roll back up to the initial position, your upper back and your neck must be the first to leave the ground. Repeat 10 to 15 times.

Dead bug

Lie on your back while keeping it flat on the ground. Extend your arms towards the sky at 90-degreee angle with the floor. Lift your legs and bend your knees at 90-degree angle. Slowly lower the opposite arm and leg (For example Right arm with left leg) and keep them hovering above the floor. Then return to the initial position and repeat with the opposite site. Repeat 10 to 15 times both sides.

Plank

Get in push-up position but this time, instead of placing your palms on the floor rest on your forearms. Tighten your gluts and straighten your spine (Don’t lock or hyper-extend your knees). Look at a spot on the floor about 30 cm ( about a foot) in front of your hands. Hold this position for one minute. Rest for 30 seconds and repeat.

Side plank

Lie on your side keeping your legs straight while stacking your feet together one on top of the other. Rest on your forearm under your shoulder. Lift your hips up by pushing through your feet and your forearm. Hold this position for one minute. Rest for 30 seconds and repeat.

Mountain climbers

Start this exercise in plank position. Try to keep your back as straight as possible and your back low. Keep your core engaged. Bring one leg toward the elbow of the same side, return it back then do the same with the other leg. The movement is slightly similar to climbing movement. Make sure to engage your abs, glutes and hamstrings.

Side reaches

Stand with your feet hip-width apart and your arms at your sides. Put one hand at the back of your head (Like if you want to du crunches). Move your torso down toward the opposite side (If you put the right hand behind your head, move your torso down toward the left) until your elbow point toward the sky. Hold the position while squeezing your abs for 3 secondes then switch sides. This exercise targets your obliques. Repeat 10 to 15 times per side.

Bird dog

Place your hands and your knees on the floor. Lift your right arm in front of you and lift your left leg so it is parallel to the floor. After that bend your right elbow and your left knee while squeezing your abs until they touch underneath your stomach. Repeat 10 to 15 times then switch to the other side for 10 to 15 other repetitions.

Scissor kicks

Lie on your back with your legs up at about 45 degrees with the floor (keep your legs straight). Rest your arms at your sides. For more stabilization you can put your hands under your butt. While lowering one leg toward the floor lift the other leg up, then alternate. Continu alternating until you complete the reps. Repeat 10 to 20 times per set.

Reverse crunch

This is on other version of the most famous ab exercice. As a regular crunch, lie down on your back (it is recommended to use yoga mat) but this time raise your legs while keeping your knees at 90 degree angle. Rest your arms at your sides. Lift your legs and your hips toward your chest while squeezing your core muscles, hold for 2 secondes the bring them down. Repeat to complete the set. Make sure to keep your entire upper body on the ground. Keep your legs at 90 degree during all the exercise. Repeat for 10 to 20 times per set. Don’t rest more than 30 secondes between the sets to optimize the results.

Bicycle crunch

On other version of crunch exercise, the bicycle crunch. This exercise adds more difficulty to crunch and targets the obliques more than the regular one. Lie on your back with knees bent and feet hip-width apart. Put your hands behind your head with your elbows bent out to the sides. Now, using your abs, lift your right shoulder off the ground and at the same time bring your left knee to meet your right elbow and strengthen your right leg while rising it from the ground at about 45 degrees. Do the same with the opposite side. Alternate between side until you complete the set. Repeat 10 to 20 times per set.

Standing crunch

This variation of crunch is better for persons suffering from back and neck pain. Stand with your feet shoulder-width apart. Put your hands behind your head and start performing regular crunch movement by bringing your head and shoulders down toward the floor. Avoid pulling your neck with your hands. Repeat 15 to 20 times each set.

Windshield wipers exercise

Lie on your back and extend your arms out at your sides forming a “T” letter shape with your body, this makes you more stable. Lift your legs while bending your knees at 90 degrees (Your shins must be parallel to the ground). Now, slowly lower your legs to one side until they are hovering off the ground by some inches. Don’t forget to control the movement using your abs. Reverse the movement to get back to the initial position then lower your legs to the opposite side. Repeat 10 to 15 times each set.

Russian twist

Sit on the floor with your knees bent and your feet on the floor (For more difficulty you can hover your feet above the ground). At this time your body will be tilting backward at about 45 degrees. hold something in both hands, it can be a dumbbell, a bottle of water or a book, and pull your shoulders back (you can perform this exercise without holding anything). Now twist your torso to the right and tap the dumbbell (or bottle of water or book you are holding) on the floor then reverse the movement and twist to the left, then tap the dumbbell again on the floor. Repeat 10 to 15 times each set.

Toe reach exercise

Lie on your back and raise your legs up forming 90 degrees with your upper body. Now lift your head, neck and chest off the floor and try to reach your toes with your hands. Repeat 15 to 20 times per set.

V-sit exercise

This is an exercise that needs good balance. While sitting lean back a little bit and lift your legs up in the air and bend your knees 90 degrees (your shins must be parallel to the ground). Extend your arms in front of you so they are parallel to the ground. Now try to extend both your legs and your arms straight up forming “V” letter shape with your body. Hold this position for 10 to 15 seconds then return to the starting position. Keep in mind that your abs and core muscles must be engaged during all the exercise. Repeat 5 to 10 times per set.

Leg lifts

Lie on the floor and extend your arms at your sides. Keeping your legs together and straight lift them on the air until forming 90 degree angle with your upper body. Then, slowly lower your legs toward the floor without touching it at the end of the movement. Hold your legs hovering above the ground for 5 seconds then lift them up again. Repeat 10 to 15 times each set.

Spider man press-up

Start with the plank position while engaging your core muscles. Now lower yourself toward the floor and bring your right knee to your right elbow while keeping your knee off the floor. Then press back up while you are returning your leg to the initial position. Then do the same with the left leg. Keep alternating between right and left. Repeat 15 to 20 times per set. This exercise not only targets your abs but also your chest and your triceps.

Standing knee to hands

While standing straight, put your hands overhead. Now lower your arms and bring one knee to touch your hands at belt level. Lower your leg and raise up again your arms then start again with the other leg. Repeat 15 to 20 times per set.

Dumbbell side band

Stand with your feet hip-width apart. Hold a dumbbell or a bottle of water in your right hand. Keep your back straight and engage your core muscles. Then bend (at the waist) to the right side as far as possible. Hold for 1 second and return to standing position. Repeat 10 to 15 times each side.

For more exercises to build muscle at home read our article: How to build muscle at home