8 Ab Workouts You Can Do at Home: How to Exercise Your Abs

Ab workouts are designed to build strength, definition, and endurance in your abdominal muscles, or core muscles. The core muscle group is made up of the transverse abdominis, rectus abdominis, multifidus, erector spinae, internal and external obliques, diaphragm, and pelvic floor muscles. Abs exercises work these connected muscle groups to help you build a strong core. Common abs workouts include crunches, sit-ups, and planks. A combination of core exercises provides a sculpting and strength-building workout to your midsection, helping you get one step closer to six-pack abs and a solid core.

You don't need to head to the gym to practice these bodyweight abs exercises. Incorporate these exercises into your home workout routine for strong abs and core muscles.

1. 1. Abdominal crunches: Perform crunches by lying face-up with your feet hip-width apart. While keeping your lower back on the floor, lift your upper back and shoulder blades off of the floor. With proper form, this abdominal exercise will target your entire core.
2. 2. High plank: A high plank is a bodyweight exercise that activates muscle groups throughout your entire body—including your core muscles, glutes, quads, hamstrings, and calves. Perform high planks by getting on all fours and placing your hands directly beneath your shoulders. Straighten your legs to lift your knees off of the floor. Keep your neck in a neutral position as you hold yourself up on your hands and toes. Keep your upper body and lower body in a straight line. Hold in the plank position for 30–60 seconds.
3. 3. Bicycle crunches: The bicycle crunch is a bodyweight exercise that activates your core muscles. Get into the starting position by lying flat with your lower back pressing into an exercise mat. With your hands behind your head, lift your shoulder blades off the mat. Raise your knees to a 90-degree angle and, alternating sides, extend your legs as if pedaling a bike. Twist your body to touch your elbow to the opposite knee with each pedal motion.
4. 4. Bird dogs: A bird dog is a bodyweight core exercise that targets your back muscles in addition to your core muscles. Perform bird dogs by getting on all fours on an exercise mat, placing your hands under your shoulders and your knees under your hips. While keeping your head and neck in a neutral position, lift one arm in front of you and the opposite leg behind you. Switch sides on the next repetition, lifting your other leg and the opposite arm.
5. 5. Wall squat: To practice wall squats, start in a standing position with your feet shoulder-width apart and back flat against a wall. Lower into a seated position by bending your knees at a 90-degree angle. Keep your lower back firmly against the wall and hold the position for your desired length of time.
6. 6. V-ups: The V-up is also known as the jackknife sit-up. By activating your rectus abdominis, V-ups allow you to build core strength quickly. Perform V-ups by lying flat on your back, then simultaneously lifting your lower body and upper body into the shape of a V. Reach your right hand to your left foot, and repeat with the opposite side of your body. Your legs and back should both be at a 45-degree angle from the floor. Variations of the V-up involve holding a free weight like a dumbbell or medicine ball while performing the exercise.
7. 7. Flutter kicks: Flutter kicks are a bodyweight cardio exercise and core workout. Perform flutter kicks by lying on your back and lifting your legs off the floor slightly. While bracing your core muscles, alternate lifting one leg and lowering the other for several repetitions. Flutter kicks activate your hip-flexor muscles, lower-back muscles, and quads while targeting your lower abs.
8. 8. Side planks: Perform side planks by balancing on your side with your right elbow directly under your shoulder and your right arm and right leg in contact with the floor. While activating your core muscles, lift your hip until your body forms a straight line and only your right forearm and the side of your right foot are in contact with the floor. Try straightening your right arm, lifting your left leg, or reaching your left arm above you to add an additional challenge for your stabilizer muscles. Hold for a set length of time before switching sides.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.