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Core & abs

Ab workout (no equipment)

Twenty minutes of harder floor work for the abs and obliques. Every move has an easier option if a set breaks down.

20 minIntermediate7 movesNo equipmentAbs · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Circuit

3 rounds · Rest 60 s

  1. Forearm plank40 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Side plank25 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier: Knee side plankHarder: Side plank with leg lift
  3. Reverse crunch10–12 reps
    Intermediate · Abs, Hip flexors · 3D demoEasier: Cross-body crunchHarder: Captain's chair knee raise
  4. Hollow body hold20–30 s
    Intermediate · Abs, Hip flexors · 3D demoEasier: Bird dogHarder: Dragon flag
  5. Dead bug heel taps10 each side
    Beginner · Abs, Hip flexors · 3D demoHarder: Forearm plank
  6. Boat pose (Navasana)20 s
    Intermediate · Abs, Hip flexors, Back · 3D demoEasier: Staff pose (Dandasana)Harder: Supported shoulderstand (Salamba Sarvangasana)
  7. Mountain climbers30 s
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: Jumping jackHarder: Burpee

Tips

  • Stop a set when the low back starts to arch; that is the end of useful reps.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More core & abs

Beginner core workout

A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.

15 minBeginner6 movesNo equipment

Advanced core workout

Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.

30 minAdvanced6 movesAn ab wheel, Pull-up bar

Questions people ask

How long does the ab workout (no equipment) take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for me?

It is written at intermediate level. 6 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.