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
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout20 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

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.

Home-Based Ab Workout

Day 1

Exercise Sets Reps
Floor Crunch 3 20
Horizontal Leg Raise (floor) 3 15-20
Hover (AKA plank) 3 MAX time


  • 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

Exercise Sets Reps
Floor Reach 3 15
Abdominal Air Bike (see instructions) 3 15-20
Side Hover 3 45 seconds


  • Side hover - hold each side for a count of 45 seconds
  • Bicycle exercise - Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 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. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Day 3

Exercise Sets Reps
Floor Crunch 3 20
Floor Reach 3 15
Advanced Hover (see instructions) 1 3 mins


  • 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 - Regular hover postion for 1 min. Extend right leg out straight for 30 seconds. Extend left leg out straight for 30 seconds. Extend right arm out straight for 30 seconds. Extend left arm out straight for 30 seconds.
Posted on: Tue, 05/12/2020 - 12:20

If I have a strong core will I effectively build muscle with these exercises?

M&S Team Badge
Posted on: Wed, 08/26/2020 - 12:23


It's definitely possible! If it becomes "too easy" challenge yourself with increased reps or reduced rest times.

Here's a link for other Ab workouts on our site, if you want some other options:

Posted on: Tue, 05/12/2020 - 11:20

I was wondering if I already have a strong core, will I still build muscle with this workout?

Grant Johns
Posted on: Tue, 06/04/2019 - 02:35

how long should you rest between sets

Posted on: Thu, 02/21/2019 - 00:48

Can I do this alternatively like Tuesday, Thursday and Saturday and is it ok to increase reps or sets ?

M&S Team Badge
Posted on: Thu, 02/21/2019 - 08:57

Hi Ashish,

Yes - you can do both of those things.

Posted on: Sat, 02/23/2019 - 01:07


Posted on: Wed, 08/29/2018 - 20:27

Will this really help me get an abs for just 6 weeks?

M&S Team Badge
Posted on: Thu, 08/30/2018 - 08:59
Posted on: Sat, 05/05/2018 - 14:07

should i do it in circuit way? Or just normal set by set?

M&S Team Badge
Posted on: Mon, 05/07/2018 - 09:14

Hi Nibras,

Normal set by set.

Hope this helps!

Greg Marlow
Posted on: Sat, 07/23/2016 - 04:51

Here’s an ab exercises I came up with and found very effective. Basically it’s a push up against a sit up while standing. I start by pressing my hands against my thighs while standing straight. Then I slide my hands down my thighs to the knees while maintaining pressure against the thighs. The exercise is better than the plank because it gives a little curl to the abs. It’s better than the sit up because it doesn’t injure the spine.

Posted on: Mon, 11/03/2014 - 23:05

I have to lose weight and am but most my weight is belly fat. I was going to a gym can't afford it now what can I do at home for ab crunches? And underarm hanging fat? I can't lay on floor due to sciatic nerve but I am working on weight cause it will help nerve issueo

Samuel Brown
Posted on: Tue, 08/26/2014 - 14:52

Do you cycle through each exercise one after the other? Or do you do all 3 sets of floor crunches, and then move on to horizontal leg raises after?

Posted on: Thu, 05/29/2014 - 11:12


I found this are really great, but i have a small doubt.

Can we workout for abs everyday??

because i heard that like other muscles, even abs muscle need rest.

Posted on: Sun, 04/20/2014 - 22:43

Hi is there a video for this? It's so hard to follow without it . Thank you :)

Posted on: Tue, 02/18/2014 - 23:18

I am going on spring break in 2 months, and I realized I have a little stomach fat, I don't really care about getting a 6 pack or getting ripped because I know that is unrealistic for something 2 months away... But will this workout give me a flat stomach?

Posted on: Wed, 10/13/2021 - 20:02


Matt S
Posted on: Wed, 01/15/2014 - 17:47

Any exercise i could replace the advanced hover with? I get a really bad cramp in my legs when I try to extend either of my legs out straight.

Posted on: Fri, 11/29/2013 - 23:57

How long does it take to get a 6 pack from this workout? Right now I. Have a flat stomach, male

Joey Hana
Posted on: Thu, 11/07/2013 - 17:21

This is a great routine! I'll give it a try, but I really love the Total Core Routines at Workout Anywhere

Posted on: Mon, 10/21/2013 - 17:05

once every 3 days? like mwth then what wait till m again?

Posted on: Sun, 10/13/2013 - 15:45

Should I add to reps and/or sets each week?

Cameron Evans
Posted on: Thu, 07/04/2013 - 09:02

How to do chest workouts. I've been doing workouts on my arms, abs, and legs but I haven't been doing any chest workouts.

Posted on: Wed, 06/26/2013 - 00:51

Hi im 16 5'3 and weigh 143 do you think cardio before ab workout would help my abs show faster? I need suggestions

Posted on: Tue, 05/14/2013 - 22:58

How much rest time between sets?

Posted on: Thu, 03/14/2013 - 18:04

Are these any workouts that affect the A2 receptors?

Posted on: Mon, 03/11/2013 - 09:50

which is a better alternative to the roman chair leg raises, hanging knee raises or lying leg raises?
Thanks Steve in advance

Posted on: Wed, 02/27/2013 - 21:17

Does it improve the process and give you better results if you do this more than 3 times a week?

Posted on: Fri, 02/08/2013 - 11:09

i am 13 will this still work also ,will it still work if instead of a floor crunch I do a different crunch ?

Posted on: Thu, 02/07/2013 - 22:03

what do you mean by sets ?

M&S Team Badge
Posted on: Fri, 02/08/2013 - 11:49

The sets are the total number of times you will complete the prescribed repetitions.

Posted on: Sun, 01/20/2013 - 16:20

am i allowed your email, so i can discuss my situation , then it may also allow me to know whats best for me

Posted on: Sun, 01/13/2013 - 10:40

I thought the description said we wouldnt need any equip for these?

Posted on: Wed, 01/02/2013 - 05:47

ive been using this workout for two years. all im getting is alittle cutting near the top of my abs. so my question is, is this workout for cutting?

M&S Team Badge
Posted on: Wed, 01/02/2013 - 12:09

"Cutting" would be completely up to your diet. A workout like this helps to build your abdominal muscles/strength.

Posted on: Tue, 12/04/2012 - 14:50

My weight is 67kg and m 19 yrs old. M physically fi enough..... How long it will take me to get 6pack abs

Posted on: Sat, 11/17/2012 - 16:39

I was fine till I got to the side hover. I feel the muscle of my arm working, but absolutely nothing on my abs, or anywhere near the area. What am I doing wrong?

Posted on: Wed, 09/05/2012 - 12:38

Sir how many routine in one day?

M&S Team Badge
Posted on: Thu, 09/06/2012 - 13:49

I do not understand the question.

Posted on: Mon, 08/27/2012 - 21:01

I wanted to know if you know any good two day work out plans

Posted on: Fri, 08/24/2012 - 22:35

If i have a really low %body fat do i still need to worry about a diet?

Joey Hana
Posted on: Thu, 11/07/2013 - 17:22

Yeah man, yeah.

Posted on: Fri, 08/03/2012 - 21:08


I feel like you are not a very good responder to people comments, and the ones you do respond to, your very short and non-informational. The workout is good but your not very helpful.

Posted on: Sat, 07/07/2012 - 11:12

By doing this, let's just you do it for a month. Will it only tone your abdominal area but will it also tone your arms/upper body. etc.

Posted on: Tue, 06/19/2012 - 13:06

I've been doing this workout for almost 3 weeks now. How long till I start seeing results? I am eating healthy too.

Posted on: Wed, 05/16/2012 - 01:13

All horizontals are, are leg lifts and if you don't know what those are, then what you lay on you back and place on your finger tips on the temple area of your head(remaining relaxed, then lift your legs 6-8inches off the groumd and make sure you keep your legs straight and remained relaxed. Now do this for 5 seconds then spread your legs for 5 seconds then put them back together for 5 seconds then but them.on the floor and relax for 5 seconds then repeat.
And you can do waited crunches thats what i do only i hold my legs up to, so it works my lower abs too. The reason why you shouldn't do situps is because it pits alot of pressure on your back which is really bad for it

Posted on: Wed, 05/09/2012 - 04:35

Hi Steve,

I'm somewhat new to working out. I am 6 foot 2, 160 pounds and have a very high metabolism. I am wondering if a good diet is absolutely crucial if I want good abs as I don't have a very high body fat percentage. Another question I have is if it is wise to be using your "8 Week Novice Quick Start Workout Plan" (Which is a 3 day a week workout) while doing this workout as well.

Thank you!

Posted on: Sat, 05/05/2012 - 13:25

Hi Steve

I plan on doing this with the strength and bulk beginner workout is that a good way to lose weight? I do 3 days of this and 3 days of the strength workout and i take Sundays as a break. Is that a good plan please reply as fast as you can because I don't know if i should start with these or if i should do another plan.

Posted on: Wed, 04/18/2012 - 18:27

How long does it take to see results?