The 6 Best Ab Exercise You Can Do Without Equipment

Working out without equipment is one of the most effective ways to stay fit, flexible, and strong, regardless of your location or access to a gym. These exercises rely on body weight and can be done anywhere, making them ideal for anyone looking to stay active at home, outdoors, or while traveling. No equipment workouts target multiple muscle groups, improve cardiovascular health, and are suitable for beginners and advanced fitness enthusiasts alike.

No equipment ab exercises include moves like crunches, leg raises, planks, and bicycle kicks. They are great for building core strength, enhancing posture, and improving stability, all without needing any additional equipment. The best part about this workout is that its quick, can be completed on its own, or added to any other cardio or strength workout.

Complete each of the following moves for 60 seconds before moving to the next. Repeat the circuit twice, resting as needed.

1. Plank

The plank exercise is one of the most effective and widely used core strengthening exercises. It is a simple, no equipment move that primarily targets the core muscles but also engages the shoulders, arms, and glutes offering a full body benefit. Planks come in various forms such as the forearm plank, side plank, and high plank making it adaptable for all fitness levels.

How to do plank correctly :

• Begin by lying face down on the floor. Place your forearms on the ground with your elbows directly under your shoulders, and your forearms parallel to each other
• Push off the floor, lifting your body up onto your toes and forearms. Your body should form a straight line from your head to your heels.
• Tighten your abdominal muscles by pulling your belly button toward your spine.
• Hold the plank position for as long as you can while maintaining good form. Beginners can start with 15-20 seconds and gradually work up to longer times.

2. Crunch

The crunch exercise is a classic abdominal move that effectively targets the core, specifically focusing on the upper abs. Unlike a full sit up, the crunches involves a smaller, more controlled movement that isolates the abdominal muscles without engaging the hip flexors as much. This makes it an excellent option for building core strength, supporting spinal health, and improving posture. Crunches can be done on the floor with no equipment, making them accessible for beginners and easy to include in any ab workout routine.

How to do crunches correctly :

• Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Place your hands behind your head, keeping your elbows wide and relaxed, or cross them over your chest.
• Slowly lift your head, neck and shoulder blades off the ground. Keep your neck relaxed and avoid pulling on it with your hands.
• Breath out as you lift your upper body, squeezing your abs at the top of the movement.
• Perform 15-20 repetitions, or as many as you can while maintaining good form.

3. Reverse crunch

The reverse crunch is a powerful core exercise that specially targets the lower abdominal muscles, an area often challenging to engage with traditional crunches. Unlike standard crunches, where you lift your upeer body, the reverse crunch involves lifting your hips off the ground by bringing your knees toward your chest. This motion activates the lower abs, improves core strength, and helps stabilize pelvis and reduced back strain.

How to do reverse crunch correctly :

• Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor. Place your hands at your sides with palms facing down for support, or under your hips if you need extra stability.
• Bring your knees up to 90- degree angle, so your thighs are perpendicular to the floor and your shins are parallel to the ground.
• Using your core muscles, slowly lift your hips off the mat, curling your knees toward your chest. And slowly lower your hips back to the starting position.
• Perform 15-20 repetitions, or as many as you can with good form.

4. Leg raises

Leg raises are simple yet effective exercise for building strength in the lower abs and core. This no equipment move involves lifting your legs while lying flat on your back, working to isolate and target the lower abdominal muscles. In addition to lower abs, leg raises engage the hip flexors and improve flexibility in the hips, which can aid in posture and overall mobility.

How to do leg raises correctly :

• Lie flat on your back on a mat with your legs extended straight and your arms at your sides, palms facing down.
• Keeping your legs straight, slowly raise them up toward the ceiling until they are at 90-degree angle.
• Slowly lower your legs back down toward the mat. Stop just before your heels touch the floor.
• Perform 15-20 repetitions, or as many as you can with good form.

5. Hollow hold

The hollow hold is an advanced core exercise that focuses on strengthening the entire core, including abs, lower back. It involves lying on your back and lifting your shoulders, arms, and legs off the ground while maintaining a curved position. This exercise helps improving core stability, endurance and control, making it a valuable addition to any workout routine, especially for athletes and those looking to challenge their midsection.

How to do hollow hold correctly :

• Lie flat on your back on a mat. Extend your arms straight above your head and keep your legs extended, fully straight.
• Press your lower back into the floor by activating your core muscles.
• Slowly lift your legs off the floor while raising your shoulder and arms. Your arms should remain straight, and your legs should be at slight angle, not completely vertical.
• Hold this position for 20-30 seconds, or as long as you can.
• Perform 2-3 sets, gradually increasing the hold time as you build strength.

6. Heel taps

Heel tap is effective core exercise that primarily targets the lower abs and obliques. This exercise involves lying on your back and tapping your back and tapping your heels on the floor from side to side, which helps improve core strength, stability, and coordination. Heel taps are often included in ab workouts to enhance muscle engagement in the lower abdomen and improve rotational movement, which is important for overall core function.

How to do heel taps correctly :

• Lie on your back on mat with your knees bent and feet flat on the floor, hip width apart. Place your arms at your sides with your palms facing down for support, or keep them crossed over your chest.
• Raise your feet so that your knees form 90-degree angle.
• Slowly lower your right heel toward the floor, tapping it lightly with the heel of your foot, while keeping your knees bent.
• Raise your right leg back to the starting position and then repeat the movement with your left leg, tapping the left heel toward the floor.
• Continue alternating sides in a controlled manner, performing 10-15 taps on each side.