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Home Based Ab Workout

Average: 4.1 (188 votes)
4.1 5 188
This simple home based abdominal workout can be done at home with absolutely no equipment. It should only take about 20mins and can be done once every three days.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Bodyweight
Target Gender:
Male & Female
Author:

Workout Description

This simple home based ab workout is designed to strengthen your mid section. We've designed this workout so that you do not need any fitness equipment at all!

The workout should be done three times per week, with at least one day off between workouts. Monday - Wednesday - Friday would be ideal. If your abdominal muscles are still sore from the previous workout, wait until the soreness subsides before training them again.

Daily Workout Schedule:

Day 1 - Abdominals
Abs
Exercise Sets Reps
Floor Crunch 3 20
Horizontal Leg Raise (floor) 3 15-20
Hover (AKA plank) 3 MAX time
Notes
Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2. Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+.
Day 2 - Abdominals
Abs
Exercise Sets Reps
Floor Reach 3 15
Abdominal Air Bike (see instructions) 3 15-20
Side Hover 3 45 seconds
Notes
Side hover - hold each side for a count of 45 seconds
Bicycle exercise:
  1. Lie face up on the floor and lace your fingers behind your head.
  2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
  3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
  4. Switch sides, bringing the right elbow towards the left knee.
  5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Day 3 - Abdominals
Abs
Exercise Sets Reps
Floor Crunch 3 20
Floor Reach 3 15
Advanced Hover (see instructions) 1 3 mins
Notes
Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2
Advanced hover instructions:
  1. Regular hover postion for 1 min
  2. Extend right leg out straight for 30 seconds
  3. Extend left leg out straight for 30 seconds
  4. Extend right arm out straight for 30 seconds
  5. Extend left arm out straight for30 seconds

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Comments (176)

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Ikenna O
Posted Wed, 05/26/2010 - 11:49

What's a good substitute for the Horizontal Leg Raise that can be done without the need of equipment?

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Steve's picture
Steve
Posted Wed, 05/26/2010 - 14:09

How about weighted situps or situps? You could also do a plank.

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Mady
Posted Wed, 06/30/2010 - 11:47

what are the horizontal things?

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Steve's picture
Steve
Posted Wed, 06/30/2010 - 17:46

Hi Mady,

The link leads to a video. The video will explain the exercise better then I could :)

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joel
Posted Wed, 08/04/2010 - 22:32

lay flat and lift ur leggs up for like 10 seconds and thts like 1 rep theyre called 6 inch.s

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rick
Posted Fri, 08/06/2010 - 00:12

lay on the floor and keep your head up using your abs then raise your legs upwards then when you go down dont let your legs touch the floor.

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Hilda
Posted Thu, 12/09/2010 - 09:50

Waht is a good substiute for the Horizontal Leg Raise the can be done without the need of equipment?

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Steve's picture
Steve
Posted Sun, 12/19/2010 - 19:14

You can perform lying leg raises.

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india
Posted Thu, 01/03/2013 - 19:21

You don't use equipment you raise your legs 6 inches off the floor and hold them for a set amount of time

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Rahul
Posted Mon, 01/31/2011 - 08:29

Just do it on the railings of your steps

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fawaz
Posted Mon, 03/28/2011 - 18:57

Hello There, Im looking for 8 pac abs but first i need 6 before i think about 8 .. for how long should i use this workout ?! and why isnt it effective to do all those crunches, situps 100-200 reps daily ?!

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Alex
Posted Wed, 07/13/2011 - 21:52

8 pack abs are more genetics than straight working out. Not everyone can have 8 pack abs, 6 are fully within reach. Do this workout for about a month, if you feel it getting easier challenge yourself by adding a set (a set is composed of each workout for x number of reps). After a month switch up your routine so your body doesn't get too used to the repetitive exercise. Doing large rep crunches and situps only work certain parts of your core. In order to get the full 6 pack you're looking for you'll need to work all of the muscles in your abdominal region.

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chancey
Posted Fri, 04/26/2013 - 15:08

doing the same thing over and over will actually cause you to lose muscle gain. you have to give your muscles a shock

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Gabriel
Posted Sat, 04/09/2011 - 22:15

You could substitute it with Floor Leg Raise. Its pretty much self explainatory. You basically just lie down on the floor and start lifting your perpendicularly with the floor.

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MaxParadigm
Posted Tue, 04/12/2011 - 05:05

Instead of using a machine lie on the floor, set your hands under your bottom, and raise your legs up then bring them down to six inches.

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jp
Posted Tue, 04/19/2011 - 13:52

you dont need an equipment for a horizontal leg raise...
just lie on the mat, put your hands on your sides, then raise both of your legs...

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Jacob
Posted Thu, 06/23/2011 - 23:03

If you look it says (floor) after the Horizontal Leg Raise. If you lay on the floor and raise both legs, holding them as close to the floor without touching on the decent for 3 seconds, your arms a foot from your sides, palms on the floor, then you will get the same results. If you are doing it right you will feel the burn especially when holding it on the decent.

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mitchell Sykes
Posted Mon, 07/04/2011 - 11:24

well on day one it is calcified as a floor version were you lie down on the floor hold your legs up at a 90 degree angle and lower them as low as you can without touching the floor also using your abs to hold up your head hope this helps

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Mattw423
Posted Mon, 07/11/2011 - 21:47

just click on the workout, and scroll down and you will find more ab workout options

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Hayley
Posted Wed, 11/02/2011 - 09:42

Lay on your back on the floor and raise both feet into the air, slowly bring them down and hover just off the ground, then bring them back up and repeat. Its the same motion of that machine but one you can do at home.

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James Taylor
Posted Sun, 09/02/2012 - 17:26

Lie on the floor as you would for a abdominal crunch. Then lift your lefts up 90 degrees so it's perpendicular to the floor, then lower back onto the floor. Repeat.

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Dan
Posted Wed, 06/02/2010 - 07:47

I was wondering how long it will be before i see an improvement? I have also tried many different workouts and it seems to me that none of them are improving my adominals!

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Steve's picture
Steve
Posted Wed, 06/02/2010 - 11:01

A proper cutting diet is the key to see ab improvements. Here is a good article for more information:

http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...

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dont mater
Posted Sun, 07/25/2010 - 00:12

Hey, guys if your not seeing any improvement its probaly because your fat % isnt low enough, you probaly have sexy 6 pack abs but they just arent visable, drink a lot of water and cut down on the fats

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Gaz
Posted Fri, 06/04/2010 - 11:50

would you recommend doing this work out along side a 3day split dumbell workout? even though i still have a little belly fat would it still have its benefits?

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Steve's picture
Steve
Posted Sat, 06/05/2010 - 09:36

You could do this with a 3 day split. It won't help to "cut up" or reveal your abs, but it will help to build ab strength and size.

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Gaz
Posted Sat, 06/05/2010 - 10:45

The belly fat I have I very little has I only weigh 71kg. What type of cardio would you recommend to strip this?

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Steve's picture
Steve
Posted Sun, 06/06/2010 - 09:36

Diet is the most important element when it comes to losing fat. I recommend this article for more information:

http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...

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Hunter
Posted Sat, 06/19/2010 - 22:39

Should you finish each exercise before moving on or complete it in a cycle?

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Steve's picture
Steve
Posted Mon, 06/21/2010 - 09:02

Hi Hunter,

Finish all the sets for one exercise before moving on to the next.

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mole
Posted Wed, 06/23/2010 - 01:23

how many times should i do this a day?

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Steve
Posted Wed, 06/23/2010 - 12:46

Hi Mole,

Perform each workout once a day. There are 3 workouts provided, to be worked on Monday - Wednesday - Friday.

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Brittany
Posted Thu, 07/01/2010 - 14:28

How long should I wait in between sets?

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Steve
Posted Fri, 07/02/2010 - 14:07

Hi Brittany,

For abs I would rest up to 2 minutes between sets.

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Daniel Oakshott
Posted Sun, 03/10/2013 - 11:26

Wish I'd read thi before rushing through without pause. My abs hurt! Felt good though. Will it be good to get abs if I am doing this routine with an m100 before each workout? Thanks

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Jake
Posted Mon, 07/12/2010 - 13:16

I have two questions What is an equal alternative to The Abdominal Air Bike and what is an equal alternative to The Floor reach. I am having trouble with both so i want to know if there is an alternative to those thanks

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Steve's picture
Steve
Posted Mon, 07/12/2010 - 15:24

Hi Jake,

Here is a list of ab exercises. I would see which ones work best for you, and insert them as replacements:

http://www.muscleandstrength.com/exercises/abs.html

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Jake
Posted Thu, 07/15/2010 - 12:45

How long would it actully take for visable abs to be seen?

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Steve
Posted Thu, 07/15/2010 - 13:00

Hi Jake,

Getting the 6 pack look completely depends on your diet. Here is an article that might help.

http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...

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SAHIB
Posted Fri, 07/16/2010 - 07:41

i am quite skinny and i would like to ask, what supplement should i take to gain mass.

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Steve's picture
Steve
Posted Fri, 07/16/2010 - 18:32

Hi Sahib,

I would look into a weight gainer.

The key to gaining weight is overall calorie intake. If you are training hard, you should make a goal to gain at least 2-3 pounds per month. I would start by eating at least 3500 calories per day, including 30 to 40 grams of protein every 2.5 to 3 hours. If you are not gaining weight at this level, add more daily calories.

Keep in mind that the weight training must be progressively more difficult top maximize muscle mass.

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tugandochhe
Posted Tue, 07/27/2010 - 17:56

what is a good substitution for Floor crunch?

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Steve's picture
Steve
Posted Tue, 07/27/2010 - 18:11

You could try weighted situps using a dumbbell.

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nikk
Posted Fri, 07/30/2010 - 03:57

hey i was wondering how come my abs does not hurt when i do this exercise but legs are?

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nikk
Posted Fri, 07/30/2010 - 03:58

and what could be done instead of the advanced 3 minute plank?

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Steve
Posted Fri, 07/30/2010 - 13:54

Hi Nikk,

What type of problems are you having with planks?

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anthony
Posted Fri, 07/30/2010 - 13:03

when should i work out abs when im trying to gain weight or only when im cutting. Because i know that after you workout ur muscle need protein and carbs so i dont kno if doing abs at the end of my workouts will mess that up for me

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Steve's picture
Steve
Posted Fri, 07/30/2010 - 13:56

Hi Anthony,

Generally the best time to perform ab work is immediately after weight training. An ab routine shouldn't take too long, and this short duration won't impede muscle gains. You are still pushing yourself using a form of resistance training.

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Avery
Posted Fri, 07/30/2010 - 19:32

Im 15 years old and im about 6 ft 2 and around 165 lbs If i do this do i get results like the picture.

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Steve
Posted Sun, 08/01/2010 - 19:47

Hi Avery,

The only way to get a defined six pack is through a fat cutting diet. Here are some articles that might help.

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

http://www.muscleandstrength.com/forum/news-announcements/41408-great-ab...

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