You don't need a gym for great abs. Bodyweight core work plus a calorie deficit is enough to reveal a six-pack. Below are three no-equipment routines — beginner, intermediate, advanced — and how to progress them for months.
Beginner (12 minutes)
3 rounds · 30s work / 20s rest: Dead bug · Crunch · Forearm plank · Heel taps · Bird dog
Intermediate (15 minutes)
3 rounds · 40s / 20s: Reverse crunch · Bicycle crunch · Hollow body hold · Side plank (20s each side) · Mountain climbers
Advanced (20 minutes)
4 rounds · 45s / 15s: V-up · Lying leg raise · Plank shoulder taps · Russian twist (weighted) · L-sit hold or jackknife
How to keep progressing at home
- Slow the tempo: 3 seconds down on every rep.
- Lengthen the lever: bent knees → straight legs.
- Add load: a backpack with books, a water jug or a single dumbbell.
- Cheap upgrades: an ab wheel and a doorway pull-up bar open up the hardest, most effective moves — see the gear guide.
Follow along on video
Want a coach on screen? Our video hub collects popular follow-along ab workouts.
Frequently asked questions
How many days a week should I do home ab workouts?
Three to four days a week is plenty for most people. Rest or walk on other days.
Are home ab workouts enough for a six-pack?
Yes, when combined with a calorie deficit to lower body fat. The workouts build the muscle; the diet reveals it.