No-Gym Ab Workout!

Don’t have time for the gym? Not feeling like you’re not getting enough diversity in your workouts?

If you’re just doing some cardio, crunches, and push-ups every now and then, it’ll only get you so far. If you want to tone, build muscle, and increase both muscle and cardiovascular endurance, you don’t need a gym; you need a well-rounded fitness regimen. For when you want to focus on your core (1-3 days a week), check out our ab workout that targets your obliques and upper and lower abs!

Plank: On forearms or hands! Keep hips low and back, legs and neck straight. Hold for 30-120 seconds.

Cross Body-Mountain Climber: Start in plank position, keeping hands directly below shoulders. Cross right knee inwards towards opposite elbow. Alternate while keeping head and neck straight. Do 15-30 reps on each side as fast as you can.

Bicycle Crunch: Lie on back, head up, chin tucked, knees lifted and bent with hands behind head (however, not supporting head). Cross left elbow to right knee, while extending left leg straight out. Alternate. Do for 30-60 seconds. Focus more on keeping proper form than speed.

Double Crunch: Lie on back, head up, chin tucked, legs lifted and extended straight out with hands behind head (however, not supporting head). Crunch upwards while bringing both your knees inward. As you lean back, extend your legs out. Keep core tight. Repeat 20-50 times.

Flutter Kicks: Lie on back, head up, chin tucked, legs lifted and extended a couple inches above the ground with hands and arms extended alongside body (not touching the ground). Lift left leg up 6 inches, then move the right leg up 6 inches as you bring the left leg down. Keep core tight. Feet should never touch the ground. Alternate for 30-60 seconds.

How Frequently to Perform Ab Exercises

Repeat exercises 2-4 times. Sets, repetitions, and times are just our suggestions. If you feel you cannot complete the suggested, start with less and build your way up! Or, if you feel this workout is not rigorous enough, add more reps! Work at your own ability.

Push yourself, but not to the point where you’re in pain. Nothing wrong with being a little sore, but you should not be debilitated the next day because you pushed yourself too far. “No pain, no gain” is just a myth.

It is important to keep in mind that doing core workouts alone will not trim belly fat. They need to be combined with upper and lower body workouts as well in order to reduce body fat. “Spot training” does not work, but continues to be another widely believed myth.

If you’re bored of your current regimen, spice it up with these ab exercises!