Bodyweight abs exercises
39. Crunches
One of the most popular abdominal exercise. Performed correctly, it can very effectively isolate and work your abs.
Crunches are generally safe for most beginners but can cause some neck or back strains in older adults or people with back issues.
If you feel any discomfort in your back or neck while doing them, try out some of the many other bodyweight abdominal exercises on this list.
40. Hollow hold
The hollow hold is an isometric bodyweight exercise that strengthens the core and improves core stabilization.
Lie face up on the ground, put your feet together, and squeeze your arms next to your ears.
Press your lower back to the ground and lift your legs, arms, and upper back off the ground.
Think of it as forming a half-moon shape. Keep the tension in your abdominals and hold the position for as long as you can.
Once you master the exercise, you can try rocking from head to feet while maintaining the hollow position.
41. Bicycle crunch
The bicycle crunch is a variation of your standard crunch exercise that targets not only your abdominal muscles but your obliques (side-muscles of your trunk) as well.
Set up is very similar to the regular crunch but we add a slight twist to the side, trying to meet the opposite knee and elbow with each repetition, while legs mimic pedaling motion.
42. Russian twist
Another great bodyweight exercise to target your obliques.
Sit on the ground, bend your knees, and lift your legs off the floor until your torso and thighs form a V-shape.
Gather your hands and swing them from side to side while keeping the rest of your body stationary.
If this proves too challenging for you, rest your feet on the ground for additional balance support.
43. Plank
The plank is an isometric exercise, meaning that it works by contracting the muscles without any movement of the body or muscle lengthening. The exercise recruits all major midline muscle groups such as the transverse abdominus, the rectus abdominus, and the external oblique muscle (basically all the muscles in your midline). All in all, the plank does not only strengthen your core, but it also encourages proper posture and better alignment of the spine. There are many variations of the plank, as you can see below.
As with any exercise, make sure you’re able to perform the exercise with good form before including it in your routines. Focus on engaging your core and glutes muscles and not letting your hips drop.
Start by holding the plank for 15-30 seconds for 4-5 sets. As you get stronger, increase the work time.
10 Abs exercises better than sit-ups {6 for back pain relief}
44. Side Plank
Side plank will strengthen your obliques (the side muscles of your trunk) more than anything else.
Lie on your side, feet together, and forearm directly beneath your shoulder. Lift your hips off the ground and engage your core.
Again, don’t let your hips sag and keep your body in a straight line.
45. Reverse plank
When done correctly, the reverse plank engages not just your abdominal muscles, but your glutes, hamstrings, and lower back as well (just as the standard plank).
Keep the tension in the body throughout the entire time you’re holding the position and keep the body in a straight line.
46. Up & Down plank
This variation of the plank adds an interesting twist to it and makes it more dynamic.
Switch between the high plank and elbow plank, while keeping your core tight and engaged throughout the whole movement.
47. Plank jacks
This is a very interesting combination between two bodyweight exercises – the jumping jacks and the plank.
You set up just as a normal high plank – hands underneath shoulders, tight core.
Then you mimic jumping jacks with your feet by jumping to the side and back in.
48. Scissors ab exercise (with a twist)
Lie face up on the ground, lift your legs in alternating motions up&down mimicking the way scissors work.
Keep your upper back off the ground and your abs contracted the entire time.
You can add twisting moves with your legs for an additional challenge.
49. V-ups
While I’m doing the v-ups with a weight plate here, the exercise is definitely challenging enough without the additional resistance as well.
Performing the v-up without compromising the form requires much more flexibility and strength than most midline exercises. Unlike the sit-up, v-ups don’t just target your upper abs, but the entire muscle group including the obliques.
10 Abs exercises better than sit-ups {6 for back pain relief}
