Not just the six-pack kind, but a strong, functional core that actually supports your body, improves posture, and keeps your lower back happy. The good news? You don’t need a fancy gym or expensive machines to get those abs working. All you really need is a bit of floor space, your body, and the right set of moves.
This guide brings you 15 of the best ab exercises you can do at home. They hit the upper abs, lower abs, obliques, and deep core muscles—so your entire midsection gets stronger, tighter, and more defined over time.
And no, you won’t be stuck doing endless crunches.
Let’s dive in.
1. Plank
Old but gold.
How to do it:
Forearms on the floor, elbows under shoulders. Legs straight, core tight, body in a straight line. Hold it.
Why it works:
Engages your entire core—front, back, and even your shoulders and legs.
Start with 30 seconds and build up to a minute.
2. Bicycle Crunches
A solid ab move that also gets your obliques involved.
How to do it:
Lie on your back, hands behind your head. Bring one knee in as you twist your torso, aiming your elbow toward the opposite knee. Switch sides like you’re pedaling.
Why it works:
Targets the entire core with a focus on rotational strength.
Slow and steady wins the burn.
3. Leg Raises
Lower abs will feel this one.
How to do it:
Lie flat with legs extended. Slowly lift your legs up to a 90-degree angle, then lower without touching the floor.
Why it works:
One of the best for hitting those tricky lower abs.
Tip:
Keep your lower back pressed into the floor.
4. Russian Twists
Grab a water bottle or go bodyweight.
How to do it:
Sit with knees bent, lean back slightly. Twist your torso side to side, tapping the ground on each side.
Why it works:
Great for your obliques and building rotational power.
Tip:
Keep your core tight and spine straight.
5. Mountain Climbers
A cardio and core combo.
How to do it:
Start in a plank. Drive one knee toward your chest, then switch quickly like you’re running in place.
Why it works:
Targets the core, especially the lower abs, and gives you a fat-burning boost.
6. Reverse Crunches
Gentler on the neck, harder on the core.
How to do it:
Lie down, legs bent at 90 degrees. Use your abs to lift your hips off the floor and pull your knees toward your chest.
Why it works:
Directly targets the lower abdominal muscles.
Slow and controlled is key here.
7. Dead Bug
Odd name, great move.
How to do it:
Lie on your back with arms straight up and knees bent at 90 degrees. Extend one leg and the opposite arm out. Return and switch sides.
Why it works:
Works the deep core muscles that help with stability and posture.
Tip:
Keep your back glued to the floor.
8. Flutter Kicks
This one stings—in a good way.
How to do it:
Lie flat, hands under your hips. Lift your legs slightly and alternate quick, small kicks.
Why it works:
Burns the lower abs and works your hip flexors too.
Keep it smooth. No jerky movements.
9. Side Plank
Obliques, meet your match.
How to do it:
Lie on your side, prop yourself up on one forearm. Stack your feet and lift your hips off the ground. Hold.
Why it works:
Targets the sides of your core and improves stability.
Hold 20–30 seconds per side.
10. V-Ups
Upper and lower abs in one shot.
How to do it:
Lie on your back. Lift your arms and legs at the same time, meeting in the middle like a V. Lower and repeat.
Why it works:
Great for total core engagement and coordination.
Tip:
Exhale as you come up.
11. Toe Touches
Targets the upper abs while giving your hamstrings a little stretch.
How to do it:
Lie flat, legs straight up in the air. Reach your hands toward your toes, lifting your shoulder blades off the ground.
Why it works:
Simple but effective upper ab burn.
12. Seated Leg Tucks
Balance and control rolled into one.
How to do it:
Sit on the floor, hands beside you. Extend your legs out, then tuck them in toward your chest.
Why it works:
Tones the entire core and improves coordination.
Keep your feet off the floor the whole time for extra intensity.
13. Plank Hip Dips
Add a twist to the standard plank.
How to do it:
Start in a forearm plank. Slowly drop your hips side to side, tapping the ground.
Why it works:
Works your obliques while maintaining core stability.
14. Hollow Hold
You’ll shake, and that’s the point.
How to do it:
Lie on your back. Lift your legs and shoulders off the floor. Arms reach overhead or forward. Hold the position.
Why it works:
Engages the deep core and teaches total-body tension.
15. Standing Knee-to-Elbow Crunches
No mat? No problem.
How to do it:
Stand tall. Bring your knee up toward the opposite elbow in a crunching motion. Alternate sides.
Why it works:
Works the abs, adds a touch of cardio, and it’s easy on your back.
Sample At-Home Core Routine (20 Minutes)
Here’s how you can turn these into a quick yet powerful ab workout:
Warm-up (3 minutes):
- March in place
- Arm swings
- Standing knee-to-elbow
Main Circuit (Repeat x2):
- Plank – 30 sec
- Bicycle Crunches – 20 reps
- Leg Raises – 12 reps
- Dead Bug – 10 reps each side
- Russian Twists – 20 reps
- V-Ups – 10–12 reps
- Plank Hip Dips – 12 reps each side
- Flutter Kicks – 30 seconds
Cool Down (2 mins):
- Child’s pose
- Seated twist
- Cobra stretch
Do Ab Workouts Burn Belly Fat?
Let’s be honest here: doing ab exercises won’t magically melt belly fat. Spot reduction is a myth. But what these workouts do is:
- Strengthen your core
- Improve posture
- Tighten and define the muscles under the fat
- Help you perform better in all kinds of movement
Pair your core training with good nutrition and cardio, and the fat loss will follow.
Final Thoughts
You don’t need a gym or a trainer yelling in your face to get serious core results. Just pick a few of these 15 moves, stay consistent, and focus on form.
It’s not about doing 1,000 crunches. It’s about doing smart, controlled movements that actually engage your core from all angles.
And hey, if you’re just starting out? That’s perfect. Start slow, build up. Even 5–10 minutes a day can make a big difference over time.
So roll out your mat (or towel), set a timer, and let your core do the work. Your future abs will thank you.
