23 proven Abs workouts at home without equipment that give six-pack fast

Best Abs workouts at home without equipment

Are you a busy person who can’t find time for the gym and looking for the quick abs workouts from home without any equipment or tool? If so, then you are at the best place on the planet because…

Today’s post is all about Abs building at home; you would find the fast yet easy exercises for abs which are perfect for ladies stuck at home but needs to up their abs-building game.

Moreover, you don’t always need a gym or those heavier weights to carve out your perfect six-pack: there are a great number of tried & tested body weight abs exercises that do the exact same job without costing you extra time and money.

In short, in case you are unable to go to a gym that does not mean you should skip your regular abs building exercise routine.

Below here are the best abs workouts you can do from the comfort of your home that is just equally perfect for sculpting your dream abs fast just as those weighted abs workout in the gym.

Best abs workouts from home (perfect for ladies)

Best home abs exercises for women & ladies

The following are the expert-recommended abs exercises you can do home, right next to your bed, according to self magazine.

1. Dumbbell crunch reach

  • Sets 4
  • Reps 8
  • Rest 20sec

How to do it?

  1. Simply lie on your back with your knees bent by holding a pair of dumbbells in both hands.
  2. Now, using your abs, try crunching gup, but make sure to keep your arms straight enough to lift the weight as high as you can.
  3. Keep holding on to this position, then try lowering your torso back to the original position. This is one rep
  4. Do about 1 minute of this exercise

2. Straight leg raise

  • Reps 15
  • Rest 20sec

How to do it?

  1. Firstly, just Lie by your backside with your hands either by your head or your sides.
  2. Now, keeping your both feet together, lift them as high as possible but making sure that your legs are straight.
  3. Make sure to maintain the tension on your lower abs as you try bringing them back to the original position.

3. Mountain climber

  • Reps 40
  • Rest 3min

How to do it?

  1. Begin with a press-up position of your body.
  2. Now without letting your legs tiring down, pull one knee up and just bring underneath your elbow.
  3. Now, begin to the original position but repeat with your second leg. That completes one rep. The trick is to keep your reps fast and running but in your complete control

4. Plank

5. Forearm Plank

  1. Start by placing your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
  2. Now extend your legs behind you, feet hip-width apart.
  3. Now tuck your tailbone and engage your core, butt, and quads.
  4. Finally hold here for a set amount of time.

Targets the core, latissimus dorsi, glutes, and deltoids.

6. Bird Dog Crunch

How to do it?

  1. Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
  2. Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
  3. Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
  4. Reverse the movement and extend your arm and leg back out.
  5. Continue this movement for a set amount of time, then repeat with the other arm and leg.

Targets the core and glutes.

7. Leg Lift

How to do it?

  1. Start by lying faceup with your legs extended and your arms on the floor by your sides. (If your lower back needs some extra support, you can place your hands right under your butt on both side).  This is the starting position.
  2. Now slowly lift your legs up and toward your face, keeping them together and stopping when they are about vertical.
  3. Finally, slowly lower them back down to the ground. Be sure to keep your back flat on the floor. (If you’re having trouble with that or feel the tension in your lower back, don’t lower your legs as far down).

Targets the core.

8. Dead Bug

How to do it?

  1. Start by lying face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and perfectly stacked over your hips). This is the starting position.
  2. Now slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. (In this state keep both a few inches from the ground).
  3. Now, squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
  4. Finally bring your arm and leg back to the starting position.
  5. Repeat on the other side, extending your left leg and your right arm.

Targets the core, and helps hip and shoulder mobility.

9. Bicycle Crunch

How to do it?

  1. Lie faceup with your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
  2. Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
  3. Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.
  4. Continue alternating sides. Go at a slow and steady pace so that you can really twist and feel your abs working.

Targets the core.

10. Crab Toe Touch

How to do it?

  1. Start by sitting on the floor such that your knees are perfectly bent, feet flat on the floor, and together.
  2. Now, place your hands behind you, with your fingers facing your body.
  3. Now try to lift your hips off the mat as you kick your right leg up straight and touch your right foot with your left hand.
  4. Finally, lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. That’s 1 rep.
  5. Continue alternating sides.

Targets the core, glutes, and deltoids.

11. Jackknife

How to do it?

  1. First, start by Lying faceup such that your legs extended and arms extended overhead on the floor, keeping them close to your ears.
  2. Now contract your abs to press your low back into the ground. This is your starting position.
  3. Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
  4. Keep your core engaged as you slowly lower to return to starting position.

Targets the core.

12. Single-Leg Jackknife

How to do it?

  1. Lie faceup with your legs extended and arms by your sides. Contract your abs to press your low back into the ground. This is a starting position.
  2. Now squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the ground, reaching your right hand forward to meet your left foot. (In this state your torso and your left leg should form a perfect V shape).
  3. Now keep your core engaged as you slowly lower to return to starting position.
  4. Finally, repeat with the opposite leg and arm.
  5. Continue alternating sides.

Targets the core.

13. Scissor Switch

How to do it?

  1. Lie faceup with your legs straight and arms extended overhead.
  2. Extend your right leg up so that it’s perpendicular to the floor. Bring your hands behind your right leg, pulling it in toward your face, and curl your shoulder blades off the floor. Lift your left leg off the floor a few inches.
  3. Switch legs, lowering your right leg so that it hovers a few inches above the floor and pulling your left leg in toward you.
  4. Continue switching your legs.

Targets the core.

14. Warrior Balance

How to do it?

  1. Start by standing on your left foot and lift your right knee to hip height in front of your body while bending your elbows so that your hands are by your shoulders. This is the starting position of the exercise.
  2. Now hinge forward at the hips and reach your arms forward as you extend your right leg behind you. Try your best to keep your standing leg slightly bent as your torso becomes parallel with the floor.
  3. Now, pause for a second, then reverse the movement to return to the starting position. That’s 1 rep.
  4. Finally, do a set number of reps on the right leg, and then switch legs and repeat.

Targets the core, glutes, and hamstrings.

15. Boat Pose

How to do it?

  1. First sit up straight with your legs bent, feet flat on the floor.
  2. Now keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. In this state, try your best to engage your entire core, keep your back flat, and balance on your tailbone.
  3. Now you can keep your knees bent (as pictured) or straighten them out for more of a challenge.
  4. Now reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips.
  5. Hold here.

Targets the core.

16. Pilates 100

How to do it?

  1. First, start by Lying faceup with your legs extended and arms on the floor by your sides.
  2. Now lift both legs up toward the ceiling and lower them halfway, so that they’re at about a 45-degree angle.
  3. Now curl your head up and lift your arms a few inches off the floor, keeping your palms down.
  4. Now pump your arms up and down a few inches as you inhale for 5 counts and exhale for 5 counts.
  5. Finally repeat this breathing pattern 10 times (for a total of 100 breaths) while holding the position.

Targets the core

17. Hip Lifts

How to do it?

  1. First, lie on your back and raise your legs up until they are perpendicular with your torso.
  2. Now pull your navel toward your spine and lift your hips a few inches off of the floor.
  3. Finally, lower the hips down to the ground and restart the motion.

Pro tips: To make this move harder, try completing each rep without letting the hips touch the ground.

17. Flutter kicks

How to do it?

  1. First, start on your back and raise your legs until they are straight above your hips.
  2. Now glue your lower back to the floor by bracing your abs.
  3. Then lower your legs as far as you can while keeping your back connected to the ground.
  4. Now once you’ve found a challenging height raise your feet an inch. Start making small kicks up and down with your legs.
  5. Finally breathe in and out through your nose as you complete the reps.

Pro tips: Keeping that lower back attached to the floor is key to maximizing the effects of this movement while protecting your lower back. While It’s okay to raise your feet a bit to keep that connection, but just make sure the exercise is still has a higher difficulty level.

18. Scissor kicks

How to do it?

  1. First, lie on your back and squeeze your abs as if you’re dropping that bellybutton to the floor.
  2. Now raise your legs slightly while keeping your lower back connected to the ground.
  3. Now scissor the right leg over the left as you scissor the left leg over the right.
  4. Finally then continuously keep switching until you have completed your reps.

Pro tips: Once again, really focus on keeping your lower back engaged with the ground. If this is tough, lift your legs slightly higher.

19. V – Sits

How to do it?

  1. Begin on your back with your legs straight in front of you.
  2. Sit up and touch your heels as you bring your knees toward your chest.
  3. Then lower yourself down as your legs straight back to the floor.
  4. Sit up again to start another rep.

Pro tips: If you want to make it more challenging, simply lower your legs and torso as low as you can without touching the floor before you sit back up. To make it more easy, keep your knees bent throughout the movement.

20. V – Ups

How to do it?

  1. First, lie down and begin with your arms straight above your head.
  2. Now inhale and suck your navel in toward the floor.
  3. Now, ass you exhale, sit up and bring your straight legs up to meet your arms.
  4. Finally, lower down and repeat.

Pro tips: If you find it hard for you, simply prop yourself up on your forearms for a little assistance. From here, bend your knees and bring them up to 90 degrees, perfect at vertical to eath other and then lower your torso to the floor as your straighten your legs out.

Then crunch up and bring your knees in toward your chest.

21. Hip Dips

How to do it?

  1. First, prop yourself up on your right forearm for a side plank hold.
  2. Now then lower your right hip to the floor.
  3. Now, brace your abs to lift again.
  4. Finally, complete your desired reps and do the same on the other side.

Pro tips: Make sure to keep your hip bones stacked on top of one another and that you are not bending forward or backward. Also, make sure the elbow on the ground is directly beneath the shoulder.

You can place the opposite arm on the hip or straight in the air.

22. The climb Up

Try this resistance band exercise as part of an easy abs workout, or tack it on to this full-body resistance band routine to hit your whole body.

How to do it?

  1. First start by lying on the floor with a 3-foot-long scarf, towel, or resistance band wrapped around the ball of your right foot such that your knees bent, left foot on the floor.
  2. Now hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
  3. Now, slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold in this shape for a count of 2, 2.
  4. Finally lower yourself back to the initial position, walking your hands back down the scarf. Be sure to keep your head still and netural—don’t tuck your chin or tilt back.

Do two sets of 8 to 10 reps on each sides.

23. The Cobra

After doing a series of regular crunches,  cobra pose will be a welcome change. It’ll do a lot of things for your i.e lengthen the front of your rib cage, stretch your abs, and give you a chance to reset. (Plus, it’s a great yoga pose designed to strengthen your back muscles at the same time)

How to do it?

  1. First, lie facedown on the floor with your palms near your chest.
  2. Now lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. (To make it harder, try lifting your thighs and hips off the floor.)
  3. Finally, hold for 2 counts and then lower back down.

Repeat 8 to 10 times

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