A bodyweight ab workout is one of the simplest ways to build a stronger, more stable core without needing a gym, equipment, or a lot of time. With a few smart exercises, you can train your abs, obliques, and lower back in your living room in under 20 minutes.
Below, you will find what makes bodyweight ab workouts so effective, followed by a simple routine you can start today, plus tips to progress safely and actually see results.
Why bodyweight ab workouts work
Bodyweight core exercises ask your entire midsection to stabilize you, not just your visible “six pack” muscles. That means you train the muscles around your spine, hips, and pelvis along with your abs. This helps with posture, balance, and everyday moves like carrying groceries or standing up from the floor.
Research has shown that structured bodyweight training can increase core muscle endurance, lower body power, aerobic capacity, and flexibility, all without external weights. Because you control the difficulty with body position, range of motion, and tempo, it is easy to adapt a bodyweight ab workout to your current fitness level.
You also remove a big barrier to consistency. You can train your core in your bedroom, kitchen, or even while traveling, and that consistency is what improves strength and definition over time.
Know your core muscles
To get more from every rep, it helps to understand what you are actually working. Your “core” includes:
- Rectus abdominis, the front muscles that form the classic six pack
- Obliques, along your sides, which help you twist and resist rotation
- Transverse abdominis, a deep corset like muscle that stabilizes your spine
- Lower back muscles
- Hip flexors and psoas
- Glutes and small stabilizers around your hips
When you choose exercises that ask these muscles to work together, you build a core that is strong and functional, not just toned in photos. That is why many expert routines focus on planks, dead bugs, and side planks rather than hundreds of sit ups.
A quick beginner friendly bodyweight ab workout
You can perform this bodyweight ab workout anywhere with enough room to lie down. Start with one round and gradually build up to three or four rounds as it gets easier.
How to structure the workout
- Work for 30 to 45 seconds
- Rest for 15 seconds between exercises
- Rest 60 to 90 seconds between rounds
- Aim for 2 to 3 sessions per week on nonconsecutive days
As your core gets stronger, you can either add rounds or lengthen the work intervals.
Exercise 1: Dead bug
Dead bugs are a favorite in many expert beginner routines because they train deep core control while protecting your lower back. They also appear in several beginner programs, including routines by trainers like Maricris Lapaix and Liz Letchford on SELF, because they teach you to move your arms and legs without letting your spine wobble.
How to do it:
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees above your hips.
- Press your lower back gently into the floor and brace your core as if you are preparing for a small poke in the stomach.
- Slowly lower your right arm and left leg toward the floor while keeping your back flat.
- Pause just before they touch, then return to the starting position and switch sides.
Move slowly and focus on keeping your ribs down and lower back in contact with the ground. If your back arches, shorten the range of motion.
Exercise 2: Glute bridge
The glute bridge may not look like an ab move, but it works your glutes, hamstrings, and deep core muscles together. This is key for a strong, stable pelvis and lower back.
How to do it:
- Lie on your back with knees bent and feet flat, hip width apart.
- Brace your core, then press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, hold for a moment, then lower with control.
To make it harder over time, pause for 3 to 5 seconds at the top of each rep or try lifting one foot a few inches off the floor while staying level.
Exercise 3: Bird dog
Bird dogs train your core to resist rotation and extension while your arms and legs move. They are another common recommendation in strength focused core guides and are especially useful if you need better posture.
How to do it:
- Start on all fours with hands under shoulders and knees under hips.
- Brace your core and keep your spine neutral.
- Extend your right arm forward and left leg back, reaching long without letting your hips roll or your lower back sag.
- Pause for a second, then return to the starting position and switch sides.
Think about drawing your belly button gently toward your spine and keeping your neck in line with the rest of your body.
Exercise 4: Bear plank with knee taps
The bear plank with knee taps takes the traditional plank and adds a small, controlled movement that increases core activation. Maricris Lapaix includes this in her absolute beginner routine because it teaches you to stabilize while your limbs move in a short, safe range.
How to do it:
- Start on hands and knees with shoulders stacked over wrists and hips over knees.
- Tuck your toes and lift your knees a few inches off the floor, keeping your back flat and core tight.
- Without shifting your hips, gently tap your knees to the floor one at a time or simultaneously.
- Lift them back up and repeat.
Move slowly and keep your head aligned with your spine. If your shoulders start to creep toward your ears, reset and shorten the interval.
Exercise 5: Modified side plank
The modified side plank targets your obliques and lateral hip muscles while keeping the position accessible to beginners. It appears in many starter routines because it builds stability along the sides of your body without straining your back.
How to do it:
- Lie on your side with knees bent at about 90 degrees.
- Prop yourself up on your forearm, with elbow directly under your shoulder.
- Engage your core and lift your hips off the floor so your body forms a straight line from head to knee.
- Hold for 30 to 45 seconds, then switch sides.
If holding a static plank feels too intense, start with shorter holds, such as 10 seconds on and 5 seconds off, repeated until your time is up.
Try performing this five move circuit for one round the first week. If you can complete it with good form and steady breathing, add a second round the following week.
Want a slightly longer challenge?
Once you are comfortable with the beginner circuit, you can experiment with short follow along routines that keep you moving for 10 to 20 minutes at a time.
For example, SELF offers a 20 minute beginner abs workout that combines moves like Plank to Downward Dog, Dead Bug, Side Plank With Knee Flexion, Crossover Crunch, and Hollow Hold, led by athletic trainer Liz Letchford and coach Paul Wright. Their series focuses on activating your entire core as a single unit and is designed to improve posture, rotation, and balance.
You can also challenge yourself with shorter, higher intensity ab circuits, such as a 10 minute routine that strings together multiple plank and crunch style variations for 20 seconds on and 10 seconds off. These workouts keep your abs under tension and can be done a couple of times per week to continue building strength and endurance.
How often to do a bodyweight ab workout
Your abs respond to training much like any other muscle group. They need enough stimulus to grow stronger but also enough rest to recover.
Guidance from exercise physiologists such as Jeremey DuVall suggests:
- Beginners: train abs 2 to 3 times per week on nonconsecutive days
- More advanced: up to 3 to 6 sessions per week, as long as recovery feels solid
Instead of doing endless ab moves at the end of every workout when you are already exhausted, treat your core sessions like a small, focused block. Choose 1 to 3 exercises per session and 2 to 5 different exercises per week. Mix heavy or difficult variations for 5 to 10 reps, moderate sets of 10 to 20 reps, and lighter, endurance style work of 20 to 30 reps to keep progressing.
Tips for better form and faster progress
A few small technique shifts can make your bodyweight ab workout feel more effective right away.
- Think “brace,” not “suck in.” Imagine you are about to cough or laugh. That gentle brace is the feeling you want during each rep.
- Move slowly through the lowering portion of each exercise. For example, lower from a glute bridge or dead bug over 3 seconds. Time under tension builds strength.
- Keep breathing. Exhale on the effort, such as when you lift into a bridge or extend a limb in dead bug. Holding your breath makes it harder to control your core.
- Stop a rep if your lower back starts to arch off the floor or your hips sag. Quality beats quantity.
As you get stronger, you can make bodyweight exercises harder before adding equipment. You might extend your lever length in a hollow hold, pause longer in a plank, or try more advanced options like full side planks, leg lower variations, or dynamic moves such as mountain climbers and bicycle crunches.
Pair your workouts with smart nutrition
If your goal is visible ab definition as well as strength, your eating habits will matter as much as your training. Core workouts build and strengthen the muscles, but body fat levels determine how much you can see them.
Helpful basics include:
- Eating balanced meals with lean protein, fiber rich carbs, and healthy fats
- Adding high protein snacks between meals to support muscle repair
- Avoiding extreme diets that leave you drained and make workouts inconsistent
A moderate calorie deficit, combined with consistent bodyweight ab workouts and general movement, can help reveal the muscles you are building while preserving strength.
Putting it all together
You do not need a gym membership, fancy equipment, or a lot of spare time to develop a solid midsection. A simple bodyweight ab workout that fits into your schedule a few times per week can:
- Strengthen your abs, obliques, lower back, and hips
- Improve balance, posture, and everyday movement
- Make more advanced training feel safer and more powerful
Start with the five move beginner circuit, aim for 2 to 3 sessions this week, and focus on smooth, controlled repetitions. As the exercises feel easier, add rounds, small holds, or slower tempos to keep challenging your core.
Your first session can be as quick as 7 to 10 minutes. Lay down a mat, set a timer, and try round one today. Your future workouts, and your daily life, will feel more stable and strong because of it.
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