9 Best Bodyweight Ab Exercises for a Stronger Core

Last Updated on April 8, 2026

If you’ve ever felt self-conscious about your stomach or wanted a workout you can do without fancy gym equipment, you’re not alone. I’ve been there too. Back when I was struggling with my weight, I thought I needed machines, crunch machines, or endless sit-ups to flatten my belly. But the truth is—you can sculpt, strengthen, and tighten your abs anywhere with just your own bodyweight.

That’s why I’m sharing 9 of the best bodyweight ab exercises with you today. They’re simple, effective, and they work every angle of your core—upper abs, obliques, and even that stubborn lower-belly pooch. These are my go-to basics because they work for every skill level, they get results, and they don’t require a single piece of equipment.

 

Why These Bodyweight Ab Exercises Work

 

Most people think abs = crunches. But your core is so much more than that. Your abs include:

• The rectus abdominis (the “six-pack” muscles you see in front)
• The obliques (the side-waist muscles that twist and tighten)
• The transverse abdominis (the deep stabilizers that flatten your stomach like an internal corset)

The nine moves I’m sharing today hit all of these areas using multi-directional movements. That means you’re twisting, stabilizing, crunching, and extending in ways that challenge your entire midsection. It’s how you tone smarter—not just harder.

 

Watch the Exercises in Action

 

I put all nine moves together for you in this quick video so you can see the form, flow, and how to put them together as a workout. Follow along, then use the step-by-step instructions below to perfect your form.

 

 

 

The 9 Best Bodyweight Ab Exercises

 

Below you’ll find instructions for each exercise. I’ve also created infographics for you, so you’ll know exactly what to do.

(Insert the list of 9 exercises you already prepared here—Crunches, Bicycle Crunches, Leg Raises, etc. I’m leaving these untouched so you can drop them right in.)

Crunches

Lie on your back with your knees bent and your hands behind your head with elbows out to the side.  This is your start position.  Squeeze your abs and lift your head off of the ground about 6 inches.  Exhale as you lower back down to the start position to complete one rep.

Bicycle crunches

Lie with your hands behind your head with your elbows out to the side.  Engage your abs to lift your shoulders upward while pushing your right elbow across your body towards your left knee.  Fluidly, cycle your feet as you repeat the movement on the opposite side, pushing your left elbow towards your right knee.  A crunch on both sides completes one rep. Continue alternating sides, while spinning your feet until you complete your set.

Leg raises

Lie with your feet straight up in the air, toes pointed and your arms out by your sides for support.  This is your start position.  Inhale and lower your legs down until they are about 6 inches above the floor.  Exhale and quickly lift your legs back up to the start position to complete one rep.  Tip:  Put your hand under your body to support your back.

Flutter kicks

Lay on the floor.  Point your toes and lift your feet about 6 inches off the floor.  This is your start position.  Alternate lifting and lowering your legs in little pulses without letting your feet touch the floor.  Continue flutter kicking without letting your feet touch the floor until you complete your set. Place your hands under your lower back for more support.

Plank (forearm or straight arm)

A plank is basically a pushup, except you don’t lower your body down. Your body should make a straight line from your heels to the back of your head.  Avoid raising or sinking your butt.  Hold this position as long as you can to complete one set.  Tip:  You can do a modified plank, by resting on your forearms instead, until you get stronger.

Hip Dips

Start in a modified plank position on your elbows and forearms.  Keep your core tight and rotate your hips as you dip down to one side. Immediately reverse the movement dipping your other hip down to the opposite side, to complete one rep.  Tip:  Only use your core muscles to lower your hips down.  Keep your spine neutral, don’t pitch your booty up.

Heel touches

Lie on the floor with your knees bent. Your arms should be down by your side with your palms on the floor. Lift your shoulders off the floor.  This will be your starting position.  Reach one hand down towards the heel on the same side.  Without lowering your shoulders down, immediately return to the start position, then repeat the movement on the other side to complete one rep.

Windmills

Stand with your feet slightly wider than shoulder-width apart, with a dumbbell in both of your hands.  Lift one arm straight up overhead and keep the opposite arm down by your side.  This is your start position.  Lower your bottom hand down towards your foot, far as you can, keeping your other arm extended overhead.  Reverse the movement and return to the start position to complete one rep.  Repeat the same number of reps on the other side to complete your set.

Russian Twist

Grab a dumbbell and sit on the floor with your legs extended.  Hold the weight and bend your knees as you lift your feet up off the floor.  Hold a weight out in front of you and keeping your back straight lean back a little bit while balancing on your glutes.  This is your start position.  Twist your torso and dip the weight down to one side.  Then reverse the motion, twisting back across your body, dipping the weight down to the other side.  A dip on both sides completes one rep.

 

 

How to Turn these Bodyweight Ab Exercises Into a Workout

 

You have options depending on your fitness level and how much time you have:

• Option 1: Do 2 sets of all 9 exercises, performing about 15 reps per move.
• Option 2: Pick 5–6 of your favorites and perform 3 sets of 20 reps each.

👉 Pro tip: Always warm up first with 5–10 minutes of light cardio (like walking, jogging in place, or jumping jacks). This will increase circulation and protect your core muscles before you train.

These ab workouts are best done after cardio or at the end of a strength workout, when your body is already warm.

 

How Often Should You Do the Ab Exercises?

 

Here’s the honest truth: more isn’t better when it comes to abs. Doing these moves every day won’t give you faster results—in fact, it can backfire and lead to a plateau. I recommend doing this workout once in a while as part of a complete, balanced routine that includes strength training, cardio, recovery, and proper nutrition.

If you need help figuring out which type of program is right for your goals, take my Program Style Quiz. It will match you with the exact training plan that fits your body and lifestyle.

 

The Real Secret: Abs Are Made in the Kitchen

 

I have to say it—because it’s true: abs are made in the kitchen.

Even the best ab exercises won’t flatten your stomach if your nutrition isn’t dialed in. The wrong fuel with the wrong “engine” (your metabolism) simply won’t get results. That’s why I always teach my clients to eat for their unique metabolic type.

When you eat the right foods for your body, your metabolism speeds up, your digestion improves, and your core tightens naturally—without killing yourself with workouts.

Take my Metabolic Type Quiz to find out which foods fuel your body best.

 

Final Thoughts about Bodyweight Ab Exercises

 

Bodyweight ab exercises are the perfect “anywhere, anytime” solution for building a stronger, leaner core. Whether you’re new to fitness or you’ve been at it for a while, these nine moves cover all the bases—upper, lower, sides, and deep stabilizers.

Start slow, stay consistent, and remember: your results come from the combination of exercise, nutrition, and recovery—not just doing crunches on repeat.

You’ve got this—and I’ve got you covered with the tools, workouts, and nutrition guidance to make sure you see real results.

 

P.S. These bodyweight ab exercises are just the beginning. If you want to mix things up and get even better results, here are some of my favorite companion workouts and tools you can try next:

• Full Bodyweight Workout – a complete routine you can do anywhere, no equipment needed.

• HIIT Bodyweight Workout – quick, sweaty, and guaranteed to torch calories fast.

• Vibration Plate Benefits – discover one of my favorite tools to boost metabolism, fat loss, and core strength.