A powerful core is about so much more than having a six-pack. It’s the driving force of your body—making you move more efficiently, stand straighter, and feel more grounded doing just about anything. If you’re seeking some definition or simply feeling stronger from the inside out, the correct core exercises will make a noticeable impact. Here are nine of the best ab exercises you can do right at home, no equipment required, to create a core as functional as it is fierce.
9. Hollow Holds
This one appears easy, but don’t be deceived—it works quickly. Lie flat on your back with your arms overhead and legs straight. Tighten your core to raise both your arms and legs a few inches from the ground while keeping your lower back stuck to the floor. Hold for 20 seconds, rest, and repeat. It’s a full-core burner that develops strength and endurance in one motion.
8. Reverse Crunch
For getting to the lower abs, reverse crunches are a favorite. Place yourself on your back with your arms at your sides and legs straight above your hips. Slowly lower your legs while maintaining control and ensuring your lower back doesn’t round, then raise your legs again and bring your hips up slightly off the floor. Take it slow and controlled. Better to do fewer reps slowly than to quickly do more.
7. Pike Crunch
A strong lower ab finisher, the pike crunch engages your abs from two sides. Lie on your back with legs lifted straight above hips. Lower them just a bit so your lower back remains on the floor. Then extend your fingers towards your toes, lifting your upper back from the ground. Repeat to start with control. Do four sets of ten for a good challenge.
6. Bicycle Crunch
This twisty exercise targets your obliques and provides your heart rate with a nice little boost. Lie back in crunch position with your hands at your forehead, your feet lifted. Bring your left elbow to your right knee, then switch sides as if pedaling a bike. Do three sets of 30 reps, with the motion quick but still controlled.
5. Leg Raises
A classic old-school exercise, leg raises are as brutal as they get for your lower abs. Lie on your back with your legs extended and your hands under your glutes for support. Lift your legs around a foot off the ground, then slowly lower them without allowing them to touch down. Begin at 15 reps and work toward two to four sets. It’s hard, but it develops serious strength.
4. Mountain Climbers
This is double duty as core exercise and cardio burst. Place yourself in a high plank or push-up stance and rapidly alternate driving your knees into your chest. Engage your upper body and keep your speed quick but smooth. Perform 20 reps on each leg for four sets. It’s a moving exercise that engages your core while maintaining your heart rate in the zone.
3. Plank
The time-honored plank never gets old. Support yourself on your forearms, your fists tight, and straighten your body from crown of head to heels. Do three sets of 30 seconds and increase from there. It’s all about staying stable—your abs engaging the way they do in everyday life.
2. Heel Taps
A sneaky but extremely effective exercise for your lower abs and obliques. Lie on your back with your feet near your glutes and your knees bent. Lift your shoulders about an inch off the floor, and alternate tapping your left heel with your left hand, then your right heel with your right hand. Do three sets of 30 taps on each side, and keep your abs activated the entire time.
1. Crunch
There’s a reason this exercise has endured—it’s effective. Lie on your back with your knees bent and feet flat. Cross your arms or hold your hands gently by your forehead. Tuck your top body up just enough to crunch your ribcage toward your hips, then lower back down slowly. Perform three sets of 10 to 20 repetitions and prioritize good form over speed.
Tips for Maxing Out Your Ab Exercises
Slow, controlled motions are your best trick. According to strength coach Lindsey Benoit O’Connell, going slow means you’re engaging more and getting better results. Breathe, too—exhale on the tough part, inhale on the way out. And don’t forget, your core isn’t just your abs—it’s a wrap that encircles your entire torso and aids you in movement and maintaining strength daily.
The Real Deal About Spot Reduction and Fat Loss
No matter how many crunches you perform, if there is a layer of fat on your abs, you will not be able to see them. Most of us already have ab muscles, according to Andrew Tracey of Men’s Health—it’s just a matter of reducing body fat to see them. That translates into combining these exercises with a balanced diet and some cardio. Strength and intelligent nutrition is the combination that delivers.
With a little consistency and patience, you’ll not only build a stronger core—you’ll feel better, move better, and maybe even look better doing it.