Home Based Ab Workout

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

Build Muscle
Single Muscle Group
Beginner
3
Bodyweight
Male & Female

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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180 Comments+ Post Comment

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

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

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

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?

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

Hi,

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.

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

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

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

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?

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

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.

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

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

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

This is a great routine! I'll give it a try, but I really love the Total Core Routines at Workout Anywhere http://www.workoutanywhere.net

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

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

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

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

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

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.

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

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

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

How much rest time between sets?

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

Are these any workouts that affect the A2 receptors?

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

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

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

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

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

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

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

what do you mean by sets ?

Joey's picture
Posted Fri, 02/08/2013 - 11:49
Joey

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

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

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

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

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

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

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?

Joey's picture
Posted Wed, 01/02/2013 - 12:09
Joey

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

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

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

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

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?

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

Sir how many routine in one day?

Steven's picture
Posted Thu, 09/06/2012 - 13:49
Steven

I do not understand the question.

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

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

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

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

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

Yeah man, yeah.

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

Steve,

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.

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

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.

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Posted Tue, 06/19/2012 - 13:06
400pack

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

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

All horizontals are, are leg lifts and if you don't know what those are, then what you do.is 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

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

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!

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

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.

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

How long does it take to see results?

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Posted Sun, 04/08/2012 - 05:41
Vijay

Hi,

Thanks for the wonderful workout routines. I really love this site. Wish I had known this much earlier. I am 26 years old and 6' high. An year ago, I weighed 282 lbs with a pant size of 46". Now I weigh about 190 lbs and my pant is 36" wide. I have really gone through a lot of things to reach this point. I initially did dieting then started jogging and just until the last week, I used do only cardio (running/stepper/biking) in the gym. I had always longed to do weights but I had this perception that I should burn more fat then concentrate on building back my muscle that was lost in the process. But lately I have been doing a lot of research mainly because I have lost fat everywhere except my huge belly.

Even though a lot people are impressed with my weight loss, I regret when I look myself in the mirror because my shoulders look weak and all I can see there is my skeletal structure. But unfortunately I cannot just concentrate on burning my belly. I really sweat it out at gym and often overwork out. But only lately did I feel the urge to do some muscle building and retain my muscle mass. My belly is kind of huge and flabby. Is doing abs a good approach? Is there a step by step process to go about this? I am very terrified that if I continue to do cardio at this rate, I would look more or less like a dead man walking with a pot belly. What workout regimen is best suited for my case?

Thanks.

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Posted Tue, 03/27/2012 - 02:15
wiliam

in this routine does it hit most everything in ur core? or do you need to do other core exciersizes aswell?

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Posted Mon, 03/19/2012 - 13:05
mohamed

would u plz contact with me by mail.. i have a problem .. and i really need ur help ..

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Posted Tue, 03/20/2012 - 13:51
Steven

Post your question up in the forum:

http://www.muscleandstrength.com/forum/

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Posted Fri, 03/16/2012 - 15:28
Lisa

Hi, I was wondering if the above workouts also target "love handles" and if not, what do you suggest I add into my workout routine to get rid of the love handles?

Steven's picture
Posted Tue, 03/20/2012 - 13:50
Steven

Fat loss is primarily about diet. Here is an article that can help:

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

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Posted Tue, 03/06/2012 - 22:18
Tim

Going to adopt this program with moderatly heavy wheights, I do like to work my heavy bag nightly would that compromise the effectiveness of the program?

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Posted Mon, 03/05/2012 - 20:25
Rod

I only last 20 seconds in the HOVER exercise! :/

About how long do I have to use this routine in order to see results? I have just begun, any tips??

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Posted Thu, 02/16/2012 - 10:23
Marcus

im 20 and fairly lean with low body fat %. will this exercise help portray my abs or just tighten them? i want them to be visible and jut out. people have told me weighted sit ups r to increase size but it doesnt seem to work :/

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Posted Mon, 01/30/2012 - 22:57
Gordon

I just started working this into my work out of mostly cardio and some light weightlifting more for toning then building bulky muscles. How many weeks do you think should do this before start seeing some results? Seems like a good all around basic work out for the abs!

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Posted Sat, 01/28/2012 - 10:39
Kyle

How long should I rest between sets?

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Posted Tue, 01/24/2012 - 21:07
Greg

if i'm not mistaken, are you supposed to do one set of each of three workouts in a cycle, and repeat three times? or do three of the same one, then move on to the next one?

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Posted Sat, 01/21/2012 - 20:20
william

I got a question what home workout can you do to workout your lower abs above ur bellybutton, how do u work out and get them ripp?