Training and Workouts

56 Bodyweight exercises you can do anywhere


Bodyweight abs exercises

39. Crunches

crunches ab exercise demo

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 others bodyweight abdominal exercises in 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

Bicycle crunch bodyweight exercise demo.

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

Bodyweight russian twist exercise demo.

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

Plank bodyweight ab exercise demo.

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}



  1. Mariam
    April 20, 2020 at 10:13 am

    Such good exercises! I’m bookmarking this to do these moves in my next work out!

    • Lily
      April 28, 2020 at 10:08 pm

      Hello Mariam,
      I am glad that you like these exercises! Let me know how your workouts looked like! πŸ™‚

  2. Tina
    April 21, 2020 at 6:00 am

    OK I will be saving this one. With being stuck at home now this will be good.

    • Lily
      April 28, 2020 at 10:07 pm

      Hey Tina!
      I am glad that you like the library and that these exercises will hopefully help you out! πŸ™‚

  3. Ffion
    April 28, 2020 at 2:15 pm

    With everything that’s going on right now, this is a really useful resource for those people who are in lockdown right now and missing the gym. This is a comprehensive list of exercises suitable for all levels of fitness too which is difficult to find on these ever popular home workouts on Instagram and Youtube.

    • Lily
      April 28, 2020 at 10:06 pm

      Thank you so much for your detailed feedback! I am very happy that you find it helpful! πŸ™‚

  4. Melissa
    April 30, 2020 at 1:38 am

    Lots of fun ways to exercise. Thank you for sharing.

    • Lily
      April 30, 2020 at 11:14 am

      Hey Melissa,
      I am glad that you like!
      I hope it will help you through the quarantine!

  5. Under flowery sky
    May 27, 2020 at 1:10 pm

    Great list, I need the ones for stomach but I always skip
    it as I go walking..

    • Lily
      May 27, 2020 at 7:18 pm

      There are some great ones for your midline!
      Give them a try!

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