7-minute abs workout you can do at home without equipment

7-minute abs workout you can do at home without equipment

Well, if there’s one body part that shouldn’t be hard to train at home, it’s the abs. However, abs are one of the most overlooked body parts in any workout program.

These body weight ab exercises are great for developing core muscles and can be done at home without any equipment.

1. Mountain climbers

Mountain climbers are a great ab exercise because you’re constantly working on your core while staying in the plank position the entire time.

Start in the plank position.
Bring your left leg up as if you’re about to raise it.
Switch the legs in a jumping motion.
Try not to lift your middle up and keep your body as straight as possible.
Perform 20 on each leg to start with, for 4 sets each.

2. Side to side crunches

Side to side crunches give your obliques a great workout.

Lie on your back and place your hands beside your body.
Lift your upper body to a high crunch position.
Bend your knees and keep your feet on the floor.
Shift your torso side to side.
Repeat 3 sets of 15 reps on each side.

3. Criss-cross crunches

Criss-cross crunches work on your entire midsection.

Lie on your back and place your hands behind your head.
Bend your left knee up and bring it to your chest.
Rotate your torso so your right elbow gets close to your left knee.
Switch sides.
15 reps for each side is good – 3 sets

4. Crunches

Crunches are a very effective, isolated core workout that target the rectus abdominis muscle in the midsection.


Lie down with your knees bent and feet slightly apart.
Place your hands behind your head or on your chest.
Inhale and lift your upper body up — the movement should be slight and slow.
Pause for a few counts.
Exhale and lie back to the initial position.
Don’t pull your head up and perform the movement by engaging the core muscles.
Repeat 3 sets of 15 reps

5. Dead bug

The dead bug exercise targets the erector spinae muscles, obliques, rectus abdominis, and transverse abdominal — in other words, practically the entire core!

Lie on your back with your arms extended toward the ceiling and your knees bent at 90°.
Extend your left leg straight out and move your right arm overhead, keeping them just off the floor.
Switch the arm and leg.
Repeat 3 sets of 15 reps  .

6. Side plank hip dip

Side plank hip dips are great for strengthening the obliques.

Get in the side plank position while keeping your elbow directly under the shoulder.
Engage your core and drop the hips down, keeping the legs and hips slightly above the floor.
Slowly lift the hips up toward the ceiling as high as you can.
Repeat 15 times on each side for 3 sets each.

7. Bicycle kicks


Bicycle kicks primarily work on the rectus abdominis and obliques.

Lie down on your back and place your hands alongside your body.
Lift your shoulders and back off of the floor, supporting yourself with your elbows.
Lift the legs up.
Bend your right knee, bringing it toward your chest.
At the same time, lower the left leg while keeping it straight.
Change legs.
Perform 20 on each leg to start with, for 4 sets each.

8. Bridge

The bridge is a very simple exercise but highly effective if you do it right. It works on multiple muscle groups including the core and lower back.

Lie on your back with your knees bent.
Engage your core muscles and raise your hips up off of the floor until they make a straight line with your knees and shoulders.
Hold this position for 3 deep breaths.
Return to the starting position and repeat 15 times.

9. Plank

Everybody loves a plank — it’s simple and one of the most effective core exercises.

Lie face down with your forearms on the floor, keeping your elbows directly under the shoulders.
Keep your body straight.
Hold for 3 sets of 30 seconds to start with, increase the times as you get better. Rest for the same amount of time that you worked.

10. Static “V” hold

The static “V” hold targets the rectus abdominis.

Start in a seated position.
Engage the core muscles and lift the legs up while keeping them straight.
Lean back while keeping your back straight and shoulders relaxed.
Reach your arms toward your shins.
Hold for 20 seconds to start with – complete 3 sets.

Keep reading: 9 best exercises to do at home to burn fat and shedding pounds quickly

For more information, please like us on Facebook and share this ab workout with all your friends.


source: brightside

Advertisement