- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout20 minutes
- Equipment RequiredBodyweight
- Target Gender Male & Female
- Workout PDF Download Workout
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
|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+.
|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.
|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.
If I have a strong core will I effectively build muscle with these exercises?
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:
I was wondering if I already have a strong core, will I still build muscle with this workout?
how long should you rest between sets
Can I do this alternatively like Tuesday, Thursday and Saturday and is it ok to increase reps or sets ?
Yes - you can do both of those things.
Will this really help me get an abs for just 6 weeks?
Start here: https://www.muscleandstrength.com/articles/six-pack-science
should i do it in circuit way? Or just normal set by set?
Normal set by set.
Hope this helps!
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.
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
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?
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.
Hi is there a video for this? It's so hard to follow without it . Thank you :)
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?
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.
How long does it take to get a 6 pack from this workout? Right now I. Have a flat stomach, male
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
once every 3 days? like mwth then what wait till m again?
Should I add to reps and/or sets each week?
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.
Hi im 16 5'3 and weigh 143 do you think cardio before ab workout would help my abs show faster? I need suggestions
How much rest time between sets?
Are these any workouts that affect the A2 receptors?
which is a better alternative to the roman chair leg raises, hanging knee raises or lying leg raises?
Thanks Steve in advance
Does it improve the process and give you better results if you do this more than 3 times a week?
i am 13 will this still work also ,will it still work if instead of a floor crunch I do a different crunch ?
what do you mean by sets ?
The sets are the total number of times you will complete the prescribed repetitions.
am i allowed your email, so i can discuss my situation , then it may also allow me to know whats best for me
I thought the description said we wouldnt need any equip for these?
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?
"Cutting" would be completely up to your diet. A workout like this helps to build your abdominal muscles/strength.
My weight is 67kg and m 19 yrs old. M physically fi enough..... How long it will take me to get 6pack abs
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?
Sir how many routine in one day?
I do not understand the question.
I wanted to know if you know any good two day work out plans
If i have a really low %body fat do i still need to worry about a diet?
Yeah man, yeah.
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.
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.
I've been doing this workout for almost 3 weeks now. How long till I start seeing results? I am eating healthy too.
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
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.
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.
How long does it take to see results?