Learn to strengthen your abdomen with abdominal exercises at home . Achieve a firmer abdomen and strengthen your core muscle. We have compiled for you a selection of quality abdominal exercises. There are up to 50 exercises distributed in 5 days . You can do 10 exercises every day following a ready-made routine or create your own training plan.
How to do abs at home with a 5-day routine?
Abdominal routine at home in 5 days (do your abs at home in 10 minutes ):
Day 1: Upper Abs + Full Core
Day 2: Lower Abs Workout
Day 3: Abs & Sides
Day 4: Abs & Back Plank
Workout Day 5: Full Abs Workout (Upper, Lower & Sides)
Remember to have a gym mat at home to do the exercises. We anticipate that below there is a guide with abdominal exercises at home in PDF . Download it.
Day 1 of the abs routine: upper zone and full core workout
Our first workout will be for the upper rectus abdominis, which makes up the coveted 6 abs. Having a flatter stomach depends not only on your abs, but also on how well trained your core muscles are. For this reason, the first day of the program also includes exercises to strengthen the entire muscular corset. We recommend these abs at home for women and men .
1. Basic crunches
Lie on your back, place your hands behind your head, and bend your knees. Now, he lifts his head and shoulder blades off the ground, shrinking his body. Make sure your lower back, pelvis, and feet are firmly planted on the floor. Do crunches at home with maximum amplitude until you feel a burning sensation in your upper abdomen. This classic abdominal exercise effectively works and strengthens the rectus abdominis.
How many repetitions?: 10-12.
2. Arm twist
Lie on your back and raise your legs without stretching your knees. Stretch your arms and place them behind your head. Place your arms apart and lift your shoulder blades off the ground at the same time, as in a classic shrug. Put your hands on your knees and separate them again to return to the starting position. The exercise not only works the rectus abdominis muscle, but also the obliques and strengthens the entire trunk.
How many repetitions?: 10-12 repetitions.
3. Abdomen crunch with the arms over the chest
Lie on your back and bend your legs. Cross your arms over your chest and lift your lower back off the ground to raise your body. Keep your pelvis and feet in a stable position and work your abdominal muscles. These raises will not only help you work your upper abs, but your entire core as well. Arms crossed over your chest will ease some of the tension. More advanced users can put their hands behind their heads .
How many repetitions?: 10-12 repetitions.
4. Extension of arms in boat position
You have to sit on the floor with your back leaning back and your legs raised. Bend your knees. Maintain your balance by bringing your feet slightly forward to do the boat pose in yoga . Now spread your arms and bring them together in front of you. Move your arms at a medium pace, keeping your back straight and your head down. It is a simple static-dynamic abdominal exercise to do at home . It effectively sits on the abs, trains the core muscles, strengthens the legs and back.
How many repetitions?: 13-15 repetitions.
5. Elevation of arms and legs on all fours
To do the following sit-up exercises at home , get on all fours, with your palms under your shoulder joints and your knees bent at a right angle. Synchronously raise your left arm and right leg off the ground. Straighten them, keeping your balance, and go back. Now, raise your right arm and left leg. Keep your balance again for a few seconds and go back again. This home abdominal exercise not only strengthens the abdominals and core muscles, but also trains balance and coordination of movements.
How many repetitions?: 10-12 repetitions per side.
6. Short crunches, abdominal exercises at home
Lie on your back and slightly separate your knees. Put your hands together and stretch them forward. Lift your head and shoulder blades off the floor, while firmly contracting your abs. Stretch your arms forward, tucking them between your knees. From this position, do 3 short, fast contractions. Go back to the starting position. This at-home crunch exercise intensely pumps your abs and strengthens your core.
How many repetitions?: 8-10.
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| We must first adopt this initial position. |
From the starting position, we have to do the following short contraction movement 3 times :
7. Toe Touch Abdominal Crunch at Home
Lie on your back and raise your legs straight. You have to lower your head towards the ground with your arms apart. Lift your head and upper back off the ground and bring your arms together at the same time. You will have to extend your arms to touch your feet . Try to touch your feet before returning to the starting position. Incorporate this shrug exercise into your abdominal workout at home to build strong abs and core, as well as increase your stamina and flexibility.
How many repetitions?: 10-12 repetitions.
8. The "hundred"
Staying in a supine position, raise your straight legs up 45 degrees. Then, raise your head while tensing your abdominal muscles. Extend your arms straight along the body and make pulsating movements up and down with them. Remember not to relax your abdominal muscles and keep your head down. The abdominals must be in constant tension. If this exercise is too difficult for you, you can slightly bend your knees. This excellent abdominal exercise will help you strengthen your abs.
How many repetitions?: 30 abs.
9. Arms Forward Torso Raise
Lie on your back and bend your knees with your arms stretched behind your head. Now, she raises her arms and torso off the ground. Move towards the knees and try to touch the feet with the hands. He then returns to the starting position and repeats all over again. The well-known body raise is an excellent exercise for the abdominal muscles. In addition, it targets the stabilizers of the spine and the entire trunk. Since the arms are straight, the load on the lower back is relieved. It is not recommended to place the arms behind the head. Do these abs at home .
How many repetitions?: 10-12 repetitions.
10. Abdominal plank on the elbows with twist
Stand on your forearms making sure your elbow joints are exactly below your shoulder joints. Do not lower your back or raise your pelvis . This is achieved by keeping the core and abdominal muscles in tension. Take your right arm off the ground and turn to the right. Put your hand on your waist keeping your feet on the ground. Return to the abdominal plank position with your elbows and twist to the left, lifting your left arm off the ground. The abdominal plank is considered one of the best exercises for the abdominals at home .. Be sure to do this as part of your home abdominal workout. This move combines the benefits of the classic plank and the side plank. It will help you achieve maximum efficiency.
How many repetitions?: 10-12 repetitions per side.
Day 2 abdominal routine at home: lower zone
Actually, the abdominals are a single rectus muscle that runs through the abdomen. However, we recommend that you train its parts in a specific way to get the best results . On the second day, we will work the lower abdominals to strengthen the lagging areas and improve the appearance of the abdomen.
1. Bent-legged descent
Lie on your back and put your hands behind your head. She raises her legs and bends her knees . Raise your head and shoulder blades up, as in a classic abdominal crunch, and lock the position by tensing your abs. Now lower each leg alternately . Touch the ground as if you were taking small steps. The abdominals will remain tight and the torso will remain rigid. This exercise engages the lower rectus abdominis and works the obliques.
How many repetitions?: 10-12 repetitions per side.
2. Reverse crunches at home for beginners
Lie on your back and stretch out your arms. He bends his knees and raises his legs. Place your hands in front of your body and keep your neck resting on the floor. Perform the shrugs trying to bring the knees as close to the chest as possible. You will have to lift your pelvis and lower back off the ground. The upper body, head and arms must not move. It is a classic abdominal exercise that will help you pump up your abdominal muscles and keep your stomach flat .
How many repetitions?: 10-12 repetitions.
3. Scissor abs in bed
You can also do sit-ups in bed , like this exercise, which is very comfortable and simple. To do the scissor , lie on your back, lean on your forearms, and straighten your legs. Now lift your feet slightly off the ground and do a cross-balance move . You have to imitate the work of a pair of scissors. Do not raise your legs too high during the exercise so as not to reduce tension. This simple exercise strengthens the abdominals, activates blood circulation in the lower abdomen and helps you achieve a beautiful waist.
How many repetitions?: 20-25 leg extensions.
4. Advanced tummy tucks
You have to sit on the floor and support your arms. She leans back, raises her legs, and bends her knees. In the starting position, the knees should be as close to the chest as possible. Now, she explosively stretches out her legs, as if you're pushing an invisible load in front of you. Simultaneously, she leans back and bends her arms at the elbows. Now return to the starting position, bringing your knees to your chest and stretching your arms. This effective exercise is ideal for training your abs at home, as it strengthens your lower abs, core muscles, and promotes balance and flexibility.
How many repetitions?: 10-12 repetitions.
5. Lower your legs to train your abs at home
Lie on your back with your hands behind your head. He raises his head and shoulder blades. He lifts his legs to keep them straight up and locks the position. Now, he lowers each leg without touching the ground. Keep your abs tight, but don't twist your body hard. This demanding exercise works all the abdominal muscles , but it is especially effective for the lower abdominal muscles, allowing you to get rid of problem areas in this area.
How many repetitions?: 10-12 repetitions on each side.
6. Abdominal Plank Knee Raise
Get into a plank position with your arms straight, palms flat, and under your shoulder joints. The body must be extended in one line. Bend your right leg at the knee and bring your knee to your chest. When you return to the starting position, do not rest your foot on the ground . Bend the knee and bring the foot back to the starting position. Remember to repeat with the other leg. Variations of the abdominal plank are considered the best exercises for the abdomen and core, as they strengthen a wide variety of muscles, making the body stronger and more resilient.
How many repetitions?: 10-12 repetitions first on one side; then 10-12 reps on the other side.
7. Knee Shrug and Leg Stretch
Lie on your back and raise your straight legs to 45 degrees. Then she raises her head and shoulder blades and put her arms straight behind her head. She bends her knees towards her chest and places her arms around her knees. He straightens his legs and puts his arms behind his head out to the sides. The abdomen will not relax during this exercise, which promotes blood flow and muscle growth to form those coveted abs.
How many repetitions?: 10-12 repetitions.
8. Scissors for abs while lying on the floor
Lie on your back with your arms extended along your body. Raise your straight legs up to 45 degrees and perform crossed movements with a brisk rhythm imitating scissors. Keep your head, lower back, and arms on the floor. Leave the feet at the same height so as not to reduce the load. Incorporate this effective exercise into your home abdominal workout to work your lower abdominal muscles.
How many repetitions?: 20-25 leg extensions.
9. Pelvic Raise Reverse Shrugs
Lie on your back with your arms at your sides and your legs elevated at 45 degrees. Now, do a reverse shrug by bending your legs at the knees and lifting your pelvis up at the end point . When you return to the starting position, do not rest your feet on the ground , but you will repeat the movement again. Bend your knees, then straighten your legs and lift your pelvis to the highest point. It is a great exercise to work the lower abdominals and also the entire abdomen. Strengthens the whole body.
How many repetitions?: 10-12 repetitions.
10. Lateral leg extension
Raise yourself on your forearms and bring your legs up to 45 degrees (slightly bent at the knees). Now do a lateral abduction with the right leg using the maximum range. Touch the ground with your foot at the lowest point. Return to the starting position and repeat with the left leg. This isolation exercise for the lower abs also strengthens the thighs and works the pelvic muscles. Improves blood flow and metabolism in this area.
How many repetitions?: 10-12 repetitions per side.
Day 3 home workout routine for abs: obliques and sides
Strong oblique abs look great on both women and men. Work the areas on the sides and show off the oblique abdominal muscle with the exercises that we propose. This is the third day of our weekly abdominal exercise routine at home . Do the exercises at a relaxed pace. Remember to keep your abs tight during the workout.
1. Lateral crunches for the abdomen
You have to lie on your side and bend your knees. Put your hands behind your head and lean back. From this position, do shrugs with the body. After finishing all the repetitions, turn to the other side and repeat the exercise. Tighten your abs during the twist to ensure intense muscle work. A simple exercise for the oblique abdominals will help you to work the difficult areas and to mark the waist more.
How many reps?: 10-12 reps on one side first; then 10-12 repetitions on the other side.
2. Standing Touch Oblique Crunches
Lie on your back, with your arms apart and your legs stretched out. Raise your left leg 90 degrees and stretch out your opposite arm, turning your body and trying to touch your foot with the palm of your hand . Take a full approach on one side, then switch to the other side. It's a great exercise for the obliques that also strengthens the rectus abdominis and improves coordination.
How many reps?: 10-12 reps on one side first; then 10-12 repetitions on the other side.
3. Lateral push-ups while lying on the floor
Lie on your back, bend your knees, and stretch your arms along your body. Raise your head and lean your body to the left, without taking your back off the ground. She tries to touch your foot with her hand. Without returning to the starting position, bend to the right and try to touch your right foot. He does the push-ups at a good pace and with full range of motion to really hit the obliques. She adds these exercises at home for abs .
How many repetitions?: 13-15 repetitions per side.
4. Bicycle, an exercise to strengthen the lateral abdominals
Lying on your back, place your hands behind your head. He raises his head and upper body. Slightly raise your legs. Now, he bends his left knee and leans his whole body towards it. Straighten your left leg and bend your right knee, turning your body towards it. He performs this abdominal exercise with a steady rhythm. Keep your lower back and pelvis flat on the floor. It's an effective exercise that pumps up the stabilizing muscles of the core and abdominals. It also improves flexibility and endurance.
How many repetitions?: 10-12 on each side.
5. Spiderman, another oblique abdominal exercise that you can do at home
Lie in the prone position with your shoulder joints just below your palms. Do not lower or raise the pelvis. Keep your body extended in a single line. Bend the left leg at the knee and bring it to the outside of the body. Try to touch the left elbow. Step back, bend your right knee, and bring your right leg toward your body trying to touch your right elbow. Do this exercise rhythmically while maintaining the correct abdominal plank posture. It's an effective move for your abs, core, arms, and back.
How many repetitions?: 10-12 repetitions per side.
6. Knee-Length Oblique Crunches
Lie on your back, with your hands behind your head and your legs bent at the knees. He places the ankle of the left leg on the right thigh and turns the knee to the side. Afterwards, he raises his head and turns his shoulder blades to the left. He tries to reach the knee of the left leg with the right elbow. After doing all the twists to the left, he places his right shin on his left thigh and do the same twist to the right. This is a good exercise for not only the oblique abdominal muscles, but also the entire rectus abdominis.
How many reps?: 10-12 reps on one side first, then 10-12 reps on the other side.
7. Side bends with leg swings
Lie on the right side. The right arm will be placed freely; and the left, behind the head. Bend the right leg at the knee; the left will be stretched. Now bend your body as you lift your left leg up and bend it at the knee. Try to touch the knee with the elbow . On the next repetition, do not bend the leg at the knee. Instead, rock as you bend your body. Alternate the movements doing the exercise with a measured rhythm. Remember to repeat for the right side. This complete exercise will not only help you work your sides, but it will also improve coordination of your movements and sculpt your body.
Remember that this abdominal exercise for home has 2 parts in each repetition.
How many reps?: 10-12 reps on one side first, then 10-12 reps on the other side.
- First part of the exercise:
- Second part of the exercise:
8. Rotation of the body in angle posture
Sit on the floor, bend your knees, and cross your arms in front of you. Raise your legs and straddle your feet so that your shins are parallel to the floor . Lean back 45 degrees and turn left and right . After each turn, touch the ground with the palms of your hands. Don't make sudden movements. Focus only on the abs. Static-dynamic exercises will help you "finish off" problem areas and gain definition in the upper lateral abdominal muscles .
How many repetitions?: 10-12 repetitions per side.
9. Elevated Legs Crossover Shrugs
Work the abdomen at home lying on your back. Put your hands behind your head and your legs straight up. Then lift your head and upper body by letting go of one arm and reaching for the outside of the opposite leg. Return to the starting position and repeat the movement with the other arm. Do this exercise alternating hands and keeping your lower back off the ground . Include crossover twists in your home ab workout to properly target your obliques.
How many repetitions?: 10-12 repetitions per side.
10. Bicycle while sitting
Sit on the floor, put your hands behind your head and slightly raise your legs. You have to lean back and bend your left leg at the knee bringing it towards the body. Bend the body to the left trying to touch the knee with the elbow. Straighten the left leg and flex the right knee, bending the body towards it and trying to touch the knee with the left elbow. This exercise is appropriate to finish your abdominal training. It will help you shape the sides, making your waist more pronounced and your stomach firmer.
How many repetitions?: 10-12 repetitions per side.
Download abdominal exercises at home PDF
The last two days of training are in this downloadable PDF abdominal exercise chart . Do these abdominal exercises at home in 5 minutes . They are for men, women and for people over 60 years of age .
