11 Best Home Six Pack Abs Exercises with no Equipment
2025-03-23
This dynamic workout is designed to target and strengthen your core muscles, helping you build a solid six-pack without the need for any equipment. Focusing on bodyweight exercises, it offers a blend of movements to engage your entire core, improve stability, and enhance functional strength. Suitable for all fitness levels, this workout can be done anywhere, making it a convenient option for those looking to achieve well-defined abs and overall core conditioning at home. Whether you're a beginner or a seasoned fitness enthusiast, these exercises are tailored to help you progressively build strength and endurance in your core for a more sculpted physique.
Plank
From Criticalbench
The Plank is a core strengthening exercise where you maintain a position similar to a push-up, with your body straight from head to heels, supported by your forearms and toes. This exercise targets the abs, back, and shoulders while also improving stability and overall endurance. Keeping the core engaged is crucial for maximizing effectiveness. Hold the position for a set duration without letting your hips sag or rise.
Mountain Climbers
From LivestrongWoman
Mountain Climbers are a dynamic full-body exercise that helps build core strength and improve cardiovascular endurance. Begin in a high plank position, with hands placed directly under shoulders and body forming a straight line. Quickly alternate bringing knees towards the chest, as if running in place, while maintaining the plank position. This exercise targets the abs, shoulders, and legs, and boosts heart rate.
Bicycle Crunches
From LIVESTRONG.COM
Bicycle Crunches are an effective core exercise that targets the upper and lower abs, as well as the obliques. Perform this exercise by lying on your back, bringing your knees towards your chest, and alternating your legs in a pedaling motion while twisting your torso to bring the opposite elbow toward the opposite knee.
Flutter Kicks
From Wodstar
Flutter Kicks are an effective abdominal exercise that focuses on the lower abs and hip flexors. Lying on your back, lift your legs off the ground slightly, and alternate kicking them up and down in a quick, fluttering motion. Maintain a tight core throughout the movement to maximize muscle engagement and prevent back strain. This exercise also enhances core stability and can be incorporated into any ab workout routine.
Russian Twists
From LivestrongWoman
Russian Twists engage your core muscles as you rotate your torso from side to side, while balancing on your sit bones with legs either lifted or resting on the ground. This exercise targets the obliques, improving rotational strength and core stability, essential for functional movements. To perform, sit on the ground, lean back slightly with your spine straight, and interlace your fingers or hold a weight for added challenge. Rotate your torso to the right, bringing your hands beside your hip, and then to the left, alternating sides. Keep your core engaged and movements controlled throughout the exercise.
Reverse Crunches
From LivestrongWoman
Reverse Crunches target the lower abs by lifting the hips towards the chest while lying on your back. This exercise specifically engages the lower rectus abdominis and helps improve core stability. Start by lying down with your hands by your sides, lift your legs with bent knees, and curl your hips off the floor. Control the movement on the way down, and repeat for the desired number of repetitions. Ensure your lower back stays in contact with the floor throughout the exercise.
Side Plank
From Howcast
The Side Plank is an excellent core-strengthening exercise that targets the oblique muscles and promotes balance and stability. Begin by lying on your side with your legs extended and feet stacked. Place your elbow directly under your shoulder, lift your hips off the ground, and hold the position while keeping your body straight. Ensure that your body forms a straight line from head to toes, engaging your core and glutes throughout the exercise. Repeat on the opposite side to engage both sets of oblique muscles equally.
Leg Raises
From LivestrongWoman
Leg Raises are a core strengthening exercise that targets the lower abs. Start by lying flat on your back, with your hands under your glutes. Keeping your legs straight, lift them up towards the ceiling before lowering them back down without touching the ground. This exercise helps improve core stability and increases abdominal muscle definition.
Hollow Hold
From Marcus Filly
The Hollow Hold is an isometric core exercise that targets the entire abdominal region by maintaining a static, hollow body position. Lie on your back with your arms extended overhead and legs outstretched, lifting them slightly off the ground while keeping your lower back pressed into the floor. This exercise enhances core stability, improves posture, and strengthens the lower back. Ensure to keep breathing steadily to maintain control and endurance throughout the hold.
Hollow Rocks
From BarBend
Hollow Rocks is a core-strengthening exercise that targets the abdominal muscles while also engaging the lower back, quads, and glutes. The exercise involves rocking back and forth on your lower back with arms extended overhead and legs straight, maintaining a concave shape throughout the movement. It helps build a stronger core foundation and improves stability and balance.
V Ups
V Ups are a dynamic exercise targeting the core muscles. Lie on your back with arms extended overhead. Simultaneously lift your legs and torso to form a 'V' shape. Lower back down with control and repeat. This exercise enhances core strength and flexibility.