FLAWLESS AB WORKOUT TO DO AT HOME

1/ These dynamic fitness moves will sculpt your abs and burn calories

The Abs Workout Without Abs You Can Do At Home

Crunches have become a thing of the past—they can compress your spine and (when done incorrectly) hurt your neck more than they strengthen your abs. Fortunately, there are plenty of dynamic ways to train your abs without straining your neck.

This 45-minute workout with Sarah will target your entire core. Unlike a classic core workout with your back on the mat, almost all of these exercises are performed on your feet.

This routine is a unique and challenging total-body workout that will hit every inch of your abs. (Want more? Check out these 18 Ab Exercises for a Flat Stomach.)

Equipment required:

All of these exercises can be done without weights. But as you progress, feel free to add a set of light dumbbells. The workout consists of three sets of exercises that are increasingly cardiovascularly intensive.

Round 1: Standing Twist, Squat Punch, Straight Arm Sumo, Jump Rope Routine (no rope needed)

Round 2: Side bends, side bends with curls, windmills, swings + swing lunges, renegade rows, jump rope routine (no rope necessary)

Round 3: Shoulder Press with Leg-Outs, Lawn Mowers, Floating Cobras, Planks with Leg Crunches

Finish with stretching and a cool down.

2/ Get a flat stomach in 10 minutes

Looking for a quick way to get in shape?

Get a flat stomach without resorting to boring ab workouts with this ab workout. And get firmer arms, butt, and thighs while you're at it, too!

Abdominal workouts:

Our 10 Best Ab Exercises

We've done squats, pushes and crunches, crunches and crunches to bring you the best abdominal muscle building exercises on leboxdufitness.com.

Abdominal strengthening

It's the kind of move that looks so weird that you hope your roommate doesn't catch you doing it—unless she also sees you in a swimsuit, in which case she might just pull up a chair.

Do this:

• Sit upright on the edge of a sturdy chair (or a four-riser step) and place your hands on the edge, fingers pointing toward your knees.
• Contract your abs and lift your toes 1 to 1.5 inches off the floor. Lift your butt off the chair.
• Hold this position for as long as you can – aim for 5 to 10 seconds.
• Come back down and repeat.

Continue this exercise for 1 minute.

The side squat

A deceptively difficult move, the side crunch tests your balance while engaging your oblique muscles. (It also worked my hips in a way I hadn't felt in a long time.)

Do this:

• Kneel on the floor and bend completely to the right side, placing your right palm on the floor.
• Keeping your weight balanced, slowly extend your left leg and point your toes.
• Place your left hand behind your head, pointing your elbow toward the ceiling.
• Next, slowly lift your leg up to hip height as you extend your arm above your leg, palm facing forward.
• Look over your hand while bringing the left side of your ribcage toward your hip.
• Return to your starting position and repeat 6 to 8 times.

Do two sets of 6 to 8 repetitions, then switch sides.

Abs One Hundred

A machine-free (and prop-free) Pilates move that, in hindsight, always makes me think 1) “Uh, this really feels like Lamaze,” and 2) “Wow.”

Do this:

• Sit up straight on the mat with your knees bent close to your chest and your hands at your sides.
• Lie down with your knees bent and your palms facing down.
• Exhale and lift your head and shoulders off the mat.
• Pump your arms vigorously 6 inches up and down, extending them with your fingertips.
• Inhale for 5 pumps, then exhale for 5 pumps. Make sure to curve your chin toward your chest.

Do 100 push-ups, or 10 full breaths.

Try to keep your lower back pressed into the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged in this way throughout the workout.

Raise opposite arms and legs

Done during my warm-up, this move makes me feel longer, more stable, and more balanced. Thanks, heart!

Do this:

• Start on all fours, with your knees under your hips and your wrists under your shoulders.
• Raise your left arm to shoulder height and your left leg to hip height.
• Hold for 2 counts, extending your fingers forward and your heels back.
• Repeat this exercise on the opposite side.

Do 15 to 20 repetitions, alternating sides.

For a greater challenge, touch your opposite elbow to your knee as you tuck your arm and leg in.

The lying board

A super simple, do-anywhere move that will help you improve your abs, Ms. Stefani style. (Fingers crossed.)

Do this:

• Get into a push-up position with your palms on the floor, under your shoulders.
• Hold this position for 30 seconds, with your abs engaged, your arms and legs straight, and your head aligned with your spine.
• As you gain strength, hold this position longer, up to a minute.

Go deeper: Try the one-arm alternating plank.

Squat Thrust with Twist

At first I avoided this move because I thought it meant a "crooked back." But after doing it slowly at first and testing where the back started to twist, I found the threshold between "ouch" and "yeah"!

Do this:

• Stand with your feet shoulder-width apart and extend your arms out in front of you at shoulder height.
• Start by squatting down, bending your knees 90 degrees and rotating your upper body to the left.
• Then go back up and repeat the exercise to the right.
• Keep your weight in your heels and don't let your knees come out from your toes.
• Keep your knees facing forward as your chest and shoulders move from side to side.

For best results, bend your knees as close to 90 degrees as possible.

The climb

Crispier than most lying ab exercises I've tried, this move also sticks because it's new.

Do this:

• Begin by lying on the floor with a scarf or a one-meter-long towel wrapped around the sole of your right foot, knees bent, left foot on the floor.
• Hold the scarf in both hands and extend your right leg, keeping your foot flexed.
• Slowly walk your hands up the scarf while lifting your head and shoulders off the floor. Hold for a count of 2.
• Now lower yourself back to the starting position by bringing your hands back along the scarf.

Do two sets of 8 to 10 repetitions on each side. Be sure to keep your head neutral - don't tuck your chin or lean back.

Ballet twist

I love the extra-generous side stretch of this modified half crunch. (When I first tried this move, I had a friend hold my feet still at first until I got the hang of it—it helped to have her monitor my form and correct the angle of my back.)

Do this:

• Sit on the floor and extend your legs, pressing them firmly together.
• Lean back 45 degrees from the hips.
• Keep your abs engaged as you bring both arms overhead like a ballerina.
• Slowly rotate your torso to the right, placing your right arm on the mat. Keep your left arm extended overhead for a slow count of 3.
• Repeat the movement keeping your left arm on the floor, and keeping your butt and heels on the floor.
• Contract your abs to support your spine as you return to center, bringing both arms overhead.

Continue alternating sides. Do 2 sets of 6-8 reps on each side.

One leg stretch

My upper abs burn at first when I do this move regularly, and after a few days, my whole six-pack is visible.

Do this :

• Lie in the center of your mat with your knees bent. Lift your head and shoulders and tuck your chin toward your chest.
• Inhale as you bring your left knee toward your chest, placing your left hand on your ankle and your right hand on your knee.
• Raise your right leg about 45 degrees off the floor.
• Switch legs, extending your left leg while hugging your right leg to your chest.
• Change hand positions each time you switch legs, placing your right hand on your right ankle and your left hand on your right knee.

Do 5 to 10 repetitions for each side.

The Cobra

After doing a regular set of crunches and other lying exercises, moving into cobra pose is a welcome change. I always feel like I'm lengthening the front of my rib cage, which is a nice reward.

Do this :

• Lie on the floor, face down, with your palms close to your chest.
• Lift your head, shoulders and chest off the floor, drawing your shoulder blades down and together.
• Hold this position for 2 counts, then lower back down. Repeat 8 to 10 times.

For a more challenging exercise, try lifting your thighs and hips off the floor.

Pike and extension

Targets: Abdominals, legs

1. Lie on the mat with your legs straight above your hips and your arms above your head. Stand up straight, reaching your hands towards your feet.
2. Keeping your legs straight, bring your arms overhead as you lower your upper back and left leg toward the floor.

Perform a crunch up by lifting your left leg above your hips and reaching your hands toward your toes. Switch legs; repeat. Do 20 reps, alternating sides.

Standing Lateral Crunch

Targets: Obliques, legs

• Stand on your left leg with your left arm extended out to the side at shoulder height, your right foot raised a few inches off the floor to the side.
• Place your right hand behind your head with your elbow bent to the side at shoulder height, then raise your right knee towards your right elbow.

Do 15 reps; switch sides and repeat.

Chest extension with leg extension

Targets: Chest, abs

• Lie on the mat with your knees bent 90 degrees above your hips, holding a dumbbell in each hand, arms extended above your chest, palms facing in.
• Keeping your right knee bent, extend your left leg toward the floor while lowering your arms out to the sides. Hold for one count, then return to start.

Do 10 reps. Switch legs; repeat.

Knee-Up with Overhead Press

Targets: Shoulders, abs, glutes

• Sit on the mat with your knees bent and your feet on the floor, holding dumbbells near your shoulders, elbows at your sides, palms facing in.
• Lean back slightly and extend your arms overhead, lifting your feet a few inches off the floor and bringing your knees toward your chest.

Hold for 1-3 counts; return to starting point. Do 15 repetitions.

Split and twist

Targets: Abs, glutes, legs

• Stand with your feet together. Bend your left leg back, bending your knees to 90 degrees, and reach your left hand toward your right foot.
• Standing, raise your left knee in front of you to hip height and bring your fists to your chest, bending your elbows out to the sides as you rotate to the left. Rotate back to center, lunge your left leg back, and repeat.

Do 15 reps. Switch sides; repeat.

3/ Get flat abs fast (regardless of your fitness level)

Want to get rid of belly fat and get bikini-worthy abs once and for all?

Try these ab exercises and get the sexy stomach you've always wanted, no matter your fitness level.

Beginner: V-Extension

What you will need: A mat

Tip: Keep your neck relaxed while doing your abs.

Need help? Just place your tongue on the roof of your mouth!

Targets: Abdominals and obliques

• Sit with your knees bent, your legs together, your arms at shoulder level in front of you.
• Engage your abs and lean back slightly.
• Rotate your torso to the right and bring your elbow back to the mat.
• Return to starting point. Switch sides; repeat.

Do 20 reps total, alternating sides.

Beginner: Plank-Up

Targets: Abs, back, hips and glutes

• Get into a plank position (abs engaged, back straight, forearms on the floor, legs straight).
• Raise your hips toward the ceiling, keeping your back and legs straight, abs engaged; hold for 2 counts.
• Return to the board.

Do 10 repetitions.

Beginner: Paper Towels

Targets: abs, obliques and hips

• Lie on your back with your arms out to the sides at shoulder level, your legs together and your abs engaged.
• Raise your legs straight above your hips.
• Keeping your upper body on the mat, slowly lower your legs 45 degrees to the right.
• Raise your legs above your hips.
• Repeat to the left. Do 10 reps total, alternating sides.

Intermediate: Kneeling heel twists

Targets: Abdominals and obliques

• Kneel on the mat with your hips over your knees and your abs engaged.
• Place your hands behind your head, elbows out.
• Keeping your hips centered, rotate your torso to the right and reach your right hand toward your right ankle.
• Return to start; repeat on left side.

Do 12 reps total, alternating sides.

Intermediate: Plank Swipe

Targets: Abs, obliques, back, hips and glutes

• Get into a plank position and place your left foot on your right heel.
• Keeping your back and legs straight and your abs engaged, lift your left foot slightly, then kick your left leg out to the side.
• Return to the plank position. Do 6 reps.
• Switch legs; repeat.

Intermediate: Aerial Circle

Targets: abs, obliques and hips

• Lie on your stomach, legs together, arms stretched upwards, abs engaged.
• Keeping your upper body on the mat, raise your legs above your hips.
• Draw a big circle on the ceiling with the legs.
• Change direction; repeat.

Do 12 reps total, alternating directions.

Advanced: Pull-Back Scissors

Targets: Abs, obliques and legs

• Begin in a seated V position with your feet raised and your shins parallel to the floor.
• Extend your left leg, rotating to the right; tap your elbow on the mat.
• Return to starting point. Switch sides; repeat.
• Do 16 reps total, alternating sides.

Advanced: Plank Walk-Up

Targets: Arms, abs, back and glutes

• Get into a plank position.
• Keeping your back straight, abs engaged, and legs together, "walk" your hands into a full push-up position (hands directly under your shoulders, elbows slightly bent).
• Slowly lower your hands back down to the board.

Do 5 repetitions without lowering yourself to the ground.

Advanced: Side Scissor Crunch

Targets: abs, hips and legs

• Lie on your back with your legs together and your arms above your head.
• Engage your abs and lift your legs above your hips.
• Do crunches by lowering your legs to the sides and running your hands through your legs.
• Lower your upper body and bring your legs together.

Do 15 repetitions.

If you liked this article and it helped you understand what it takes to get a great ab workout at home. Let me know in the comments if you were already aware of these concepts and what your experience is on the subject.

If you want to find other Fitness and Wellness articles, take a look at the abs exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to build muscle or lose fat, do not hesitate to consult the collection dedicated to abs crunches .

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