3 Best Ab Exercises at Home Without Equipment

May 30, 2025

You don’t need fancy gym machines or a room full of equipment to work on your abs. In fact, some of the best core exercises can be done right at home, using just your bodyweight. All you need is a little floor space, a few spare minutes, and a willingness to push through that burn we all know and love.

Whether you’re new to working out or just want to focus on your core without dealing with machines or gadgets, these three ab exercises are a great place to start. They're simple to learn, they hit all areas of your core, and best of all — they require zero equipment.

Let’s break them down.

1. Plank Hold

If you're looking for one move that quietly works a bunch of muscles at once, the plank is it. This isn't just about your abs — your shoulders, back, legs, and even glutes have to pull their weight here. But what makes the plank a go-to move is its simplicity.

You’re not doing any reps. You’re just holding your body steady and tight, which is surprisingly tough once the seconds start adding up.

How to do it:

Start by lying face down on the floor.
Place your forearms flat on the ground, elbows directly under your shoulders.
Push up onto your toes so your body forms a straight line from head to heels.
Engage your core by pulling your belly button in, keep your back flat, and don’t let your hips drop or pop up.
Hold this position.

Start here:

Hold the plank for 20–30 seconds and work your way up to 1 minute or more as you get stronger.

Tips:

Keep your breathing steady. Don’t hold your breath.
If it feels too tough, drop your knees to the ground and maintain the same posture.
Want more? Try side planks or forearm plank dips.

This is one of those exercises that looks easy — until you try it.

2. Bicycle Crunches

Standard crunches are fine, but bicycle crunches take things up a notch by adding a twist (literally). This movement targets your upper abs, lower abs, and especially your obliques — the side muscles that help you twist and stabilize.

You’re lifting, rotating, and extending your legs in one fluid motion. It’s not about speed — it’s about control.

How to do it:

Lie on your back with your hands gently behind your head.
Raise your legs off the floor and bend your knees to a 90-degree angle.
Bring your right elbow toward your left knee while straightening your right leg.
Switch sides, bringing your left elbow to your right knee while straightening your left leg.
Keep alternating sides in a slow, steady rhythm.

Start here:

Try 2–3 sets of 20 total reps (10 per side).

Tips:

Focus on your core doing the work — not pulling with your neck.
Keep your lower back pressed into the floor.
Slow and controlled beats fast and sloppy every time.

After just a few rounds, you’ll feel it working — no gym machine needed.

3. Leg Raises

Leg raises are a classic move that zero in on your lower abs, an area that’s often the toughest to hit. When done right, they’ll give your core a serious challenge, and all you need is the floor.

You’re not just lifting your legs — you’re controlling the movement from start to finish. That means more tension in your core and better results over time.

How to do it:

Lie flat on your back with your legs extended and your hands under your hips (for support).
Keeping your legs straight, slowly lift them up to a 90-degree angle.
Pause briefly at the top, then lower your legs back down slowly — don’t just drop them.
Stop just before your feet touch the floor and repeat.

Start here:

Go for 3 sets of 10–15 reps, with rest in between.

Tips:

Control is everything — don’t use momentum.
If your lower back lifts off the ground, shorten the range of motion.
For more of a challenge, try holding at the bottom for a few seconds.

This one’s a slow burn. But it works.

Putting It All Together: A Quick Home Ab Routine

You’ve got three solid exercises now. Here’s how to combine them into a short, no-equipment ab routine you can do 3–4 times a week:

10-Minute Ab Routine:

Plank Hold – 30 seconds
Bicycle Crunches – 20 reps
Leg Raises – 12 reps
Rest 30–60 seconds
Repeat 2–3 rounds

You don’t need to do a 100-rep marathon to feel your abs working. Consistency and form matter a lot more than quantity.

Do You Need to Train Abs Every Day?

Not really. Your core needs recovery time just like any other muscle group. Doing a short core routine 3 to 4 times per week is more than enough if you’re consistent. Combine it with regular movement, good nutrition, and sleep — and your results will come.

Final Thoughts

Working on your abs doesn’t require a gym, a trainer, or high-end equipment. These three simple bodyweight moves — plank, bicycle crunches, and leg raises — can easily become part of your weekly routine, whether you're in your bedroom, living room, or even outside.

You don’t need to overthink it. Pick a few solid exercises. Do them regularly. Focus on your form. And stay patient.