Ab Workouts at Home
Looking to strengthen your core with the ultimate home abs training routine?
Ab workouts at home are a super popular option since they’re so accessible, require little to no equipment, and can be done anytime. No matter what your fitness goals are, home abs training is the perfect place to start when building up your core muscles, along with a healthy diet and some ab-focused cardio.
We’ll walk you through some of the most effective abs workout exercises at home, offering modifications for different fitness levels and ideas for how to level up your routine with a few simple tools.
Ab Workouts at Home – #1: Sit-Ups
Sets: 3
Reps: 25
Rest: None
Equipment: None
How to do sit-ups: Lie on your back with knees bent and feet secured. Cross your arms in front of your chest like an "X" and engage your core as you lift your torso until your upper body forms a V-shape with your thighs. Lower yourself slowly back to the floor.
Why this at-home ab workout works: Sit-ups might seem like a basic exercise, but they are the foundation of home abs training for a reason. They promote core strength and spinal mobility, making them incredibly effective for abdominal muscle growth.
Ab Exercise at Home – #2: Bicycle Crunches
Sets: 2–3
Reps: 30 seconds – 1 minute
Rest: 30 seconds
Equipment: None
How to do bicycle crunches: Lie flat on your back, with your hands behind your head. Bend your knees at a 90-degree angle. Alternate bringing each of your elbows to the opposite knee while extending your other leg straight. Keep the motion fluid.
Modification: Keep both feet on the floor and twist without lifting the legs to reduce strain.
Why this at-home ab workout works: Bicycle crunches engage multiple core muscles, and the rotational movement helps with core stability and everyday movements like bending and twisting.
Ab Workouts at Home – #3: Pelvic Tilt
Sets: 2–3
Reps: 10–12
Rest: 30 seconds
Equipment: None
How to do pelvic tilts: Start off by lying flat on your back with bent knees, feet flat, and arms by your sides. Inhale and let your lower back arch slightly. Exhale and tilt your pelvis forward, while pressing your lower back into the floor and also pulling your navel in. Repeat for 10–12 reps.
Why this at-home ab workout works: This ab workout at home is great for activating the core before heavier exercises while also teaching proper alignment.
Ab Workouts at Home – #4: Scissor Kicks
Sets: 2–3
Duration: 30–60 seconds
Rest: 30 seconds
Equipment: None
How to do scissor kicks: Lie on your back with your hands under your hips. Lift both legs slightly off the ground and alternate raising each leg to a 45-degree angle in a controlled scissoring motion.
Modification: Slightly bend your knees to reduce pressure on your lower back.
Why this at-home ab workout works: This abdominal home workout effectively targets the lower abdominal muscles and core, while also engaging the hip flexors and lower body. The scissoring motion creates a sustained challenge for the core to stabilize the body, building strength and definition in your abs.
Ab Workouts at Home – #5: Oblique Crunch
Sets: 3
Reps: 20
Rest: 2 mins
Equipment: None
How to do oblique crunches: Lie on your back, knees bent. Place your right hand behind your head and your left hand out to the side. Lift your torso and twist to bring your right elbow toward your left knee. Complete all reps, then switch sides.
Why these at-home ab workouts work: As the name obviously states, this ab workout at home targets the obliques to define your waistline.
Ab Workouts at Home – #6: Reverse Crunches
Sets: 3
Reps: 10–15
Rest: 30–45 seconds
Equipment: None
How to do reverse crunches: Lie on your back with your knees bent. Raise your legs so that your thighs are perpendicular to the floor in tabletop position. Contract your core to lift your hips slightly off the ground. Lower yourself back down and repeat for 10–15 reps.
Why this at-home ab workout works: The reverse crunch is an abdominal home workout that emphasizes lower abdominal activation, which is an area often under-targeted in standard crunches.
Ab Workouts at Home – #7: Low Plank Hold
Sets: 2–3
Duration: 30–90 seconds
Rest: 30 seconds
Equipment: Optional
How to do low plank holds: Begin with your forearms, keeping your elbows under your shoulders. Your body should form a straight line from head to heels. Engage your core and hold for 30–90 seconds.
Modification: Drop to your knees if needed. As a bonus, use a Marcy Pro Flat Bench to raise your forearms for an elevated variation that increases difficulty.
Why this at-home ab workout works: Doing this ab workout at home engages your core muscles to strengthen and stabilize. Low plank holds also lead to a tighter waistline.
Ab Workouts at Home – #8: Side Plank
Sets: 2 (1 per side)
Duration: 30–45 seconds per side
Rest: 30 seconds
Equipment: None
How to do side planks: Begin on your forearm and rotate onto one side with feet stacked. Lift your hips and extend your top arm. Hold for 30–45 seconds before switching sides.
Why this at-home ab workout works: Adding this ab workout exercise to your at-home routine targets the obliques and stabilizers for better balance and core definition.
Ab Workouts at Home – #9: Russian Twist
Sets: 2
Reps: 25
Rest: 1 min (after circuit)
Equipment: Optional
How to do Russian twists: Begin your rep by sitting on the floor and bending your knees, while planting your feet on the floor. Next, lean back slightly and hold a weight (or no weight), then twist from side to side without letting the weight touch the ground.
Modification: To level up this ab workout at home, use a dumbbell, kettlebell, or weight plate from Marcy Pro for extra challenge. Sit in a reclined position with feet slightly raised. Rotate the weight side to side for 15–20 reps per side. Repeat for four total sets.
Why this at-home ab workout works: Russian twists are a staple abdominal home workout that targets rotational muscles for 360-degree core strength.
Do More Home Abs Training with Marcy Pro
Looking to level up your home abs training routine?
Marcy Pro offers fitness equipment that's perfect to use at home, from flat benches and dumbbells to medicine balls and mats. Our high-quality gear can help you push further and build the strong, stable core you want.
Start building your best core today by shopping for home fitness equipment with Marcy Pro.
FAQs About Home Abs Training
What’s the difference between a sit-up and a crunch?
Sit-ups are an abdominal home workout that involves a full range of motion, activating more muscles. Crunches are smaller and more focused movements targeting the upper abs.
What is the best abs workout at home for beginners?
A good home abs training routine for beginners includes pelvic tilts, sit-ups, and low planks since they require no equipment and focus on proper core activation.
How often should I do abs exercises at home?
Doing home abs training around 3–4 times a week is effective for most people. Always allow time for recovery and avoid working sore abdominal muscles on consecutive days.
Do I need equipment for an effective abdominal home workout?
Although equipment like dumbbells or benches from Marcy Pro can enhance your routine, most abs exercises at home use just your body weight.