Master Your Core: Elite Bodyweight Abs Exercises for Home

Primary Target Area

Rectus Abdominis, Transverse Abdominis, Internal and External Obliques, Serratus Anterior, Gluteus Maximus, Quadriceps, Anterior Deltoid

How to Perform

1. Step 1: Place your forearms on the floor with elbows aligned directly under your shoulders and your forearms parallel to each other at shoulder-width distance.
2. Step 2: Ground your toes into the floor and squeeze your glutes to lift your body, creating a straight line from your head to your heels.
3. Step 3: Actively draw your navel toward your spine and maintain a neutral neck position by looking at a spot on the floor about a foot in front of your hands.
4. Step 4: Maintain the isometric contraction for the allotted time, then controlledly lower your knees to the floor to release the tension.

Recommended Sets & Reps

3-4 sets of 30-60 seconds for core stability and endurance. Once 60 seconds is mastered with perfect form, progress to more challenging variations or add external load.

Primary Target Area

Rectus Abdominis, Internal Obliques, External Obliques

How to Perform

1. Lie flat on your back with knees bent and feet flat on the floor, hip-width apart, with hands placed lightly behind your head or crossed over your chest.
2. Exhale and engage your core to lift your shoulder blades off the floor about 2-3 inches, curling your ribcage toward your pelvis.
3. Squeeze your abdominal muscles at the top of the movement for a one-second pause, ensuring you are not pulling on your neck.
4. Inhale as you slowly lower your upper body back to the floor with control, maintaining constant tension in the abdominals.

Recommended Sets & Reps

3-4 sets of 15-20 reps for local muscular endurance and core stability. Focus on a slow tempo (2-1-2) to maximize time under tension.

Primary Target Area

Rectus Abdominis (Lower Fibers), Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae, Obliques

How to Perform

1. Step 1: Lie flat on your back on a mat with your legs fully extended and arms by your sides or tucked slightly under your glutes for lumbar support.
2. Step 2: Engage your core and slowly lift your legs together, keeping them straight, until they are perpendicular to the floor.
3. Step 3: Pause briefly at the top of the movement, focusing on squeezing your lower abdominals while ensuring your lower back remains pressed firmly against the mat.
4. Step 4: Lower your legs in a slow, controlled manner back toward the starting position, stopping just before your heels touch the ground to maintain constant tension.

Recommended Sets & Reps

3-4 sets of 12-15 reps for core endurance and stability. Focus on a 2-second eccentric phase to maximize time under tension.

Primary Target Area

Rectus Abdominis (Lower portion), Iliopsoas, Pectineus, Obliquus Externus Abdominis, Forearm Flexors (Grip strength)

How to Perform

1. Step 1: Hang from a pull-up bar using a shoulder-width overhand grip with arms fully extended and shoulders 'packed' (engaged) to stabilize the scapula.
2. Step 2: Exhale and lift your legs together toward the ceiling, keeping them as straight as possible, while initiating the movement from the pelvis rather than just the hips.
3. Step 3: At the top of the range—ideally when your feet are at or above hip height—perform a slight posterior pelvic tilt to maximize the contraction of the lower fibers of the rectus abdominis.
4. Step 4: Inhale and lower your legs back to the starting position with a slow, controlled tempo (3-4 seconds) to eliminate momentum and maintain constant tension.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy and core control. Focus on a 3:1 eccentric-to-concentric tempo. If 12 reps are achieved with perfect form, progress to weighted variations or Toes-to-Bar.

Primary Target Area

Rectus Abdominis, External Obliques, Internal Obliques, Iliopsoas (Hip Flexors), Transverse Abdominis

How to Perform

1. Lie flat on your back with your lower back pressed firmly into the floor, hands placed lightly behind your head with elbows out, and legs raised in a tabletop position (knees bent at 90 degrees).
2. Simultaneously lift your shoulder blades off the floor and rotate your torso to bring your right elbow toward your left knee while fully extending your right leg straight out at a 45-degree angle.
3. Briefly hold the peak contraction, ensuring the rotation is driven by the obliques and the lower back remains in contact with the ground.
4. In a fluid, controlled motion, reverse the movement to switch sides, bringing your left elbow toward your right knee while extending the left leg, maintaining constant tension throughout the core.

Recommended Sets & Reps

3-4 sets of 15-20 repetitions per side for core endurance and abdominal hypertrophy. Focus on a slow, rhythmic tempo (2-0-2-0) rather than speed to ensure maximum muscle fiber recruitment.

Primary Target Area

External Obliques, Internal Obliques, Rectus Abdominis, Transverse Abdominis, Iliopsoas, Erector Spinae

How to Perform

1. Step 1: Sit on the floor with knees bent and feet flat (or elevated for a challenge); lean your torso back to a 45-degree angle, maintaining a neutral spine and bracing your core.
2. Step 2: Rotate your torso from the waist to one side, moving your hands or a weight in a controlled arc toward the floor beside your hip.
3. Step 3: Pause for a split second at the end-range of the rotation, focusing on a hard contraction of the lateral abdominal wall.
4. Step 4: Rotate back through the center and over to the opposite side with control, ensuring the hips remain stable and the movement originates from the thoracic spine.

Recommended Sets & Reps

3-4 sets of 15-20 reps per side for muscular endurance and core stability. If using a heavy medicine ball or dumbbell, perform 3 sets of 10-12 reps per side for hypertrophy.

Primary Target Area

Rectus Abdominis, Iliopsoas (Hip Flexors), Obliques, Pectineus, Tensor Fasciae Latae

How to Perform

1. Lie flat on your back on a mat with your legs fully extended and arms stretched overhead, keeping your limbs straight and your lower back pressed into the floor.
2. Simultaneously lift your torso and your legs off the ground, hinging at the hips and reaching your hands toward your toes to form a 'V' shape with your body.
3. Exhale at the peak of the movement, ensuring your shoulder blades are high off the ground and your core is fully engaged to maintain balance on your glutes.
4. Inhale as you slowly lower your arms and legs back to the starting position with control, stopping just before they touch the floor to maintain constant tension.

Recommended Sets & Reps

3-4 sets of 10-15 reps for core endurance and hypertrophy. For advanced athletes, focus on a 3-second eccentric phase to increase time under tension.