Getting a stronger core doesn’t have to involve shunning carbs and spending hours in the gym. Enter a simpler way to tone and strengthen your stomach: bodyweight exercises.
After all, your abs exist for more reasons than looking good at the beach. Your core is composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles.
Your core provides a muscular framework that protects your internal organs, aids movement, and provides balance and stability to your whole body.
Upper Ab Workouts To Build An Iron Core
Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.
Mix and match any of these exercises in the gym or at home. Also, try the 12-minute workout at the bottom of the page to train each abdominal muscle group and work on deep core strength.
Let’s start off with a classic. Lie faceup with knees bent and hands behind head. Inhale and, as you exhale, draw your belly button in toward your spine.
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Press lower back into the floor and lift upper back off the floor and slightly forward. Lower to return to the starting position. That’s 1 rep.
Lie faceup with lower back pressed into the floor. Place hands behind your head. Extend legs straight up, crossed at ankles with a slight bend in knees. Contract abdominal muscles by lifting torso toward knees.
Make sure to keep chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.
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Lie faceup with legs and arms extended forward. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.
Lie faceup, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs, keeping heels about 3 inches above the floor.
Keeping your low back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to return to the starting position. Repeat with right leg.
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Keeping legs straight or crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.
Lie faceup with legs extended, toes pointed, and hands tucked under glutes to support lower back. Lift both legs a few inches off the floor and alternately kick legs up and down.
Lie faceup with legs extended, feet together, and hands behind head with elbows wide. Raise right foot straight up toward the ceiling, keeping left leg extended and left foot a few inches off the floor.
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Lie faceup and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into the floor and crunch forward until shoulders are off the floor.
With toes pointed down, lower right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with left leg.
Lie on your side with lower arm bent at the elbow. Place lower elbow under shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head.
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Push your body toward the ceiling, balancing on the edge of your bottom shoe with one foot stacked on top of the other.
Lie on your side with knees bent at a right angle and twisted to the left. Curl your upper body, lifting shoulders a few inches off the floor. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.
Lie on your side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor for stability.
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Lean back so your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse the movement and twist to the left.
Start in a push-up position. Shift weight to left hand and rotate your body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T. Hold for 3 seconds. Return to the starting position and switch to the other side.
Lift entire body off the floor until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return your body to the floor, keeping chin tucked and back flat.
Best Upper Ab Exercises For Your Core Workouts
Lie faceup with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to the starting position and repeat with opposite knee and shoulder.
Start in a modified plank position, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so your body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to the starting position and repeat.
Lie faceup with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting upper body in a standard crunch.
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Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off the floor, then slowly sit up, drawing knees to elbows directly over hips.
Lie facedown on the floor with arms extended in front of body, palms facing down. Draw navel in, tighten glutes, and pinch shoulder blades together.
Start on your hands and knees. Engage core and pull belly button in toward spine. Lift right leg and extend it behind you.
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When you feel stable, extend left arm out in front of you. Hold for 10–30 seconds. Return to the starting position and repeat with the opposite arm and leg.
Start in a push-up position. Lift your right arm and left leg at the same time without moving your torso. Hold. Return to the starting position, then repeat, lifting opposite leg and arm.
We asked CrossFit coach Erica Giovinazzo to put together a quick workout to challenge your entire core. Keep track of how many reps you can do — as your core gets stronger, you’ll be able to increase the number of reps.Everyone wants a toned up, high definition, solid set of six pack abs and for good reason. They are the most iconic visual of both health and hard work. Yes there isn’t an easy way to getting a six pack. Media sources that keep pushing a six pack in six minutes aren’t doing anyone favors except themselves. But for those who are starting out let this be a warning. If you really want a solid muscular stomach you really need to work your ass off. Yes these are the best abs exercises you can do and recommended by fitness experts. But you need the determination to fix your diet, and the tenacity to keep doing your beginner ab workouts in addition to our other workout routines.
Seated Core Exercises You Should Try!
As you progress your beginner ab workout routine can easily turn into a abs program. But focusing your workout routine on just one body part can get frustrating. Working out the abs especially can feel like an exercise in frustration. The abs isn’t like other muscle groups like biceps in the arms. Attaining abs comes down to a combination of diet, training, and overall core strength. Any core exercise including crunches that’s working the musculature of the shoulders, hips, and midsection will improve your abs.
For beginners here’s my personal training tip: hit the abs hard—at the end of a workout or at the end of a cardio session, when you have a little left in the energy tank and you really want to polish off your physique.
These 10 best abs exercises from experts and fitness professionals will help you build a solid abs and lay a foundation by building core strength and taking your nutrition seriously.
The 10 Best Abs Exercises For Beginners
WHY IT WORKS: This familiar two-part yoga move improves flexibility to the lumbar and cervical spine while strengthening the abs, and provides a reminder of how you should breathe during abdominal movement.
HOW TO DO IT: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into “cow” position. Lift your chin and chest, and gaze forward. For “cat, ” exhale as you draw your bellybutton to your spine and round your back toward the ceiling like a cat.
WHY IT WORKS: By keeping your bellybutton drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.
Best Bodyweight Ab Exercises
HOW TO DO IT: Lie in a prone pushup position with forearms resting on the floor. Your elbows should be under your shoulders, and bent 90°. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in-line with your spine, and belly button drawn in. Hold for one minute.
WHY IT WORKS: This not only works your abs by challenging your stability on the ball, it also stretches the muscles of the lower back.
HOW TO DO IT: Get in a pushup position with your shins on
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