Fitzenjourney staff In the journey toward building a well-defined six-pack, it’s easy to fall into the rabbit hole of endless online workouts that promise miraculous results. However, before you jump into any ab routine or abs workouts, it’s crucial to grasp the reality behind what it takes to achieve those coveted abs. Andrew Tracey, fitness editor at Men’s Health and an elite trainer, sheds light on the common misconception about training the core:
“Let’s be honest, most people looking up ‘six-pack workouts’ aren’t focused on building stronger or more functional ab muscles; they just want them to show,” Tracey says. “The truth is, everyone has the muscles that make up a six-pack. The issue is that 99.9% of the time, a layer of stored body fat hides them. The best strategy is to direct your efforts toward reducing that body fat through consistent, sustainable changes in diet and lifestyle. But, if you want to accelerate the process and truly enhance your abdominal definition, you need to attack it on two fronts: with your diet and your abs workouts.”
If you have your nutrition sorted and are looking for an efficient home workout to target those abs, we’ve curated the perfect set of exercises that don’t require fancy equipment. These moves will push your core to the max and are ideal for adding to your current regimen or doing a stand-alone routine.
Prioritize Your Core Training
Don’t make the mistake of tacking on a weak ab circuit at the end of your training and expecting magic. Gareth Sapstead, trainer and author of Ultimate Abs, advises that to develop your abs truly, you need to prioritize them in your workout plan. “To effectively build your abdominals, you need to apply progressive overload—just as you would with any other muscle group. This means regularly tracking your progress, whether by increasing your reps or challenging yourself with more advanced movements.”
So, save these abs workouts, use them as a benchmark, and monitor your progress over time. Consistency paired with a strategic approach will lead to visible results.
The Best No-Equipment Ab Exercises You Can Do at Home
1. Superset: Spiderman Press-Up
Sets: 3
Reps: 15 on each side
Rest: None
How to Perform It:
- Start in a high plank position, ensuring your core is braced and your shoulders are positioned away from your ears.
- Lower yourself down as you would in a standard push-up while bringing your right knee towards your right elbow.
- Hold the position momentarily, feeling the squeeze in your obliques, and ensure your knee does not touch the floor.
- Press back up to the starting high plank position and return your leg to the original position.
- Alternate and repeat with the left knee.
Why It Works: This move is a powerful combination of a classic push-up and an oblique-focused movement. Not only does it challenge your upper body strength, particularly your chest, and triceps, but it also requires your abs workouts and obliques to work overtime for stability. The reduced points of contact add an extra challenge that fires up your core.
2. Superset: Oblique Crunch
Sets: 3
Reps: 20 reps per side
Rest: 2 minutes between sets
How to Perform It:
- Lie on your back with your knees bent and feet planted firmly on the floor.
- Place your right hand behind your head with your elbow pointing out to the side. Keep your left hand by your side for support.
- Contract your abdominal muscles as you lift your shoulders off the floor and rotate your torso, bringing your right elbow toward your left knee.
- Lower yourself slowly and repeat all reps on one side before switching to the other.
Why It Works: The oblique crunch is a classic move, loved by fitness enthusiasts for its ability to target the side muscles of the core. With higher repetitions, this exercise keeps your obliques under tension for longer, resulting in a deeper burn and enhanced muscle engagement.
3. Superset: Star Plank
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Sets: 3
Reps: Hold for 1 minute per set
Rest: 2 minutes after each set
How to Perform It:
- Begin in a traditional push-up position with your body in a straight line.
- Slowly walk your hands and feet outward until your body forms an ‘X’ shape.
- Engage your core and maintain this position without letting your hips sag or pike.
- Hold the position for the set, focusing on deep, controlled breaths.
- Walk your limbs back to the starting position after each hold.
Why It Works: This advanced variation of the plank not only challenges your core but also engages the entire body. By holding this position, your core muscles work tirelessly to maintain stability and balance, making it an effective full-body exercise. The wide stance also engages your shoulders, glutes, and quads.
A Quick, 10-Minute Equipment-Free Ab Circuit
If time is of the essence and you want an effective ab burn through abs workouts that fit into a short window, this 10-minute routine is perfect. Perform each exercise for 30 seconds, transitioning to the next with minimal rest. Complete two rounds of the circuit, resting only as needed.
1. Mountain Climber Twist
Start in a full plank with your core activated.
Bring your right knee towards your left elbow while maintaining a twist in your torso.
Return to the plank position and switch sides, bringing your left knee to your right elbow.
Why It Works: This move adds a rotational element to traditional mountain climbers, intensifying the engagement of the obliques and overall core stabilization.
2. Side Plank with Leg Lift (Left Side)
Lie on your left side with your legs straight and your right foot stacked on top of your left.
Prop your upper body up on your left forearm, forming a straight line from head to toe.
Engage your core and lift your right leg as high as possible without bending at the waist.
Hold the position as you lower and lift your leg for the set time.
Why It Works: The side plank with leg lift takes the standard side plank up a notch by activating the glutes, outer thighs, and deep stabilizing muscles in your core. This move builds strength that supports your lower back and hips.
3. Reverse Crunch
Lie flat on your back with your legs bent and feet flat on the floor.
Place your arms down by your sides for stability.
Engage your core and lift your hips off the ground as you draw your knees toward your chest.
Slowly lower your hips back down, maintaining tension in your abs throughout.
Why It Works: The reverse crunch targets the lower abs, which are often underworked in many standard abs routines. It’s deceptively simple but highly effective when done with control.
4. Plank Up (Up-Down Plank)
Get into a full plank with your core engaged and your body in a straight line.
Lower your right elbow to the mat followed by your left to assume a forearm plank.
Push back up to the full plank position by placing your right hand on the mat, straightening your right arm, and then doing the same with your left.
Why It Works: The plank-up combines elements of an isometric hold with dynamic movement, strengthening the entire core and building endurance.
5. Bicycle Crunch
Lie flat on your back with your lower back pressed to the ground.
Place your hands behind your head and lift your shoulder blades off the ground.
Bring your right elbow to your left knee as you straighten your right leg.
Switch sides, bringing your left elbow to your right knee.
Why It Works: The bicycle crunch is one of the most effective exercises for simultaneously engaging the rectus abdominis and obliques. It provides a dynamic, twisting motion that mimics a pedaling action, ensuring your entire core is working.
6. Lying Leg Raises
Lie on your back with your legs extended and arms at your sides or under your hips.
Engage your core and lift both legs to a 90-degree angle with the floor.
Lower your legs slowly, keeping them off the floor to maintain tension.
Why It Works: Lying leg raises put a strong emphasis on the lower abdominal muscles. The movement is controlled and helps strengthen the hip flexors as well.
7. Inchworm Push-Up
Stand tall with your feet together and a slight bend in the knees.
Bend forward at the hips and reach your arms down to the floor.
Walk your hands out to a plank position, complete a push-up, and walk your feet toward your hands to return to a standing position.
Why It Works: This compound movement stretches your hamstrings while engaging your core and upper body. It’s perfect for a warm-up or as part of an ab circuit for full-body engagement.
This comprehensive workout plan will challenge your abs and abs workouts and core muscles in different ways without the need for any equipment. By incorporating these moves into your fitness regimen and tracking your progress over time, you’ll be well on your way to revealing a stronger, more defined midsection. Consistency, combined with a clean diet and proper hydration, will lead you to the results you’ve been striving for.
Some FAQ
While there’s no way to get a 6 pack overnight, regular exercise and a healthy diet can help put you on the fast track. Develop an ab workout routine with a variety of exercises, such as crunches and planks.
Excellent at functionally training your core — assisting with stability, posture, and spinal alignment — the move alone will not give you a six-pack
For novice and intermediate fitness enthusiasts, training your abs at least three times per week will do the trick. Implement targeted ab moves such as crunches, sit-ups, planks, ab-wheel rollouts, mountain climbers, etc., into your routine.
Because we’re shifting the focus around the abs, to the different areas, we’re able to keep going… With that condensed amount of work in that short period of time, five minutes can become very effective. You don’t need to be doing abs for very long, but doing them consistently is very helpful
