The best bodyweight ab exercises need a mat, some floor space, and a few minutes of focus, and you can build real abdominal strength without a gym. If you want a stronger midsection, better posture, and a core that supports everything else you do, this list is your starting point. Below are 10 exercises that train the whole core, not just the muscles you see in the mirror.
You can do them at the end of a strength session or as a short workout of their own.
First, an honest word about "visible abs"
Everyone has abdominal muscles. Whether you can see them depends mostly on body fat, and exercise does not let you choose where fat comes off. In a six-week trial of sedentary adults, abdominal training improved muscular endurance but did not change abdominal fat, body weight, or waist measurements. A systematic review with meta-analysis of spot reduction studies also found no localised fat loss from training a specific area. One small 2023 trial in overweight men reported a modest local effect, so the question isn’t fully closed, but it’s not something to build a plan around.
What ab exercises do give you is a stronger, more stable trunk, which makes your squats, deadlifts, and daily movement better. For visible abs, pair training with nutrition and sleep. I’ve written about sleep and fat loss, and I build individual nutrition plans for clients who want to lean out.
Your core is more than a six-pack
The “abs” are really several muscles working as a team: the rectus abdominis (the six-pack), the obliques on the sides, the deep transverse abdominis that acts like a natural belt, and the muscles around the spine. Their main job is to keep your spine stable while your arms and legs move.
That’s why good programs include anti-movement exercises (planks, side planks, bird dogs, dead bugs) alongside curling movements. Harvard Health’s summary of Dr. Stuart McGill’s “big three” exercises (curl-up, side plank, bird dog) is a good example of this approach. Several of them appear below.
How to use these exercises
Pick the format that suits you:
- Beginner circuit: 10 repetitions of each exercise (or a 20 to 30 second hold for the static ones), 2 rounds, with a short rest between exercises.
- Intermediate: 3 rounds, 30 to 40 second holds.
- Add to a workout: pick 3 or 4 moves and do them after your main lifts.
Go slowly, breathe out as you brace, and stop a rep before your form breaks down.
The 10 exercises
1. Cat / cow
Why: A mobility movement for your lumbar and cervical spine that also teaches you to coordinate your breath with your core. I use it as a warm-up before any ab work.
How to: Start on all fours with your hands under your shoulders and knees under your hips. Inhale and let your belly sink as you lift your chin and chest (“cow”). Exhale, pull your belly toward your spine, and round your back toward the ceiling (“cat”).
Watch out: Move with your breath, not as fast as you can.
2. Plank
Why: Keeping your abs tight while your shoulders, core, and hips hold a straight line builds trunk strength that carries over into almost every lift.
How to: Rest on your forearms with elbows directly under your shoulders. Keep your body in one line from head to heels, squeeze your glutes, and look at the floor.
Watch out: Sagging hips or hips piked up. If your lower back aches, shorten the hold or lower the difficulty.
Progress: Longer holds, then add small movements such as shoulder taps. Quality over time: a clean 30-second plank beats a sloppy two minutes.
3. Side plank
Why: It works the obliques and the deep stabilisers on the sides more than the classic plank.
How to: Lie on your side with legs extended and feet stacked. Place your forearm under your shoulder and lift your hips so your body forms a straight line from heels to head. Reach the top arm toward the ceiling or rest it on your hip.
Easier: Bend your knees and keep them on the floor.
Harder: Lift the top leg, or add a slow hip dip.
4. Dead bug
Why: It trains you to keep your ribs and pelvis steady while your limbs move, one of the best core drills for beginners.
How to: Lie on your back with arms pointing to the ceiling and hips and knees bent at 90 degrees. Press your lower back gently into the floor. Slowly lower your opposite arm and leg toward the floor, then return and switch sides.
Watch out: Your lower back arching off the floor. If it does, reduce the range of motion.
5. Bird dog
Why: It builds core and back endurance with almost no stress on the spine.
How to: From all fours, reach one arm forward and the opposite leg back until they’re in line with your torso. Hold briefly without letting your hips rotate, then switch.
Tip: Imagine balancing a glass of water on your lower back.
6. Mountain climbers
Why: Pulling your knee toward the opposite arm brings in the side abs and adds a cardio element.
How to: Start in a high plank. Drive one knee toward the opposite hand, turning slightly, then switch. Keep your hips low and in line with your body.
Easier: Slow it down or put your hands on a bench.
Harder: Speed up for 30 seconds, or slow it to a controlled 3-second tempo.
7. Reverse crunch
Why: It targets the lower part of the abdominal wall and teaches you to curl the pelvis, which many people skip.
How to: Lie on your back with knees bent at 90 degrees and palms flat by your sides. Using your abs (not momentum), curl your knees toward your chest and let your hips lift a few centimetres off the floor. Lower slowly.
Watch out: Swinging your legs. The movement should come from the abs curling the pelvis.
Progress: Once it’s easy, try the same movement hanging from a pull-up bar. See my notes on training progression.
8. Hollow body hold
Why: A gymnastics staple that builds tension through the entire front of your body.
How to: Lie on your back and press your lower back into the floor. Lift your shoulders and straight legs a little off the floor and hold, arms by your sides or overhead.
Easier: Bend your knees (tuck hollow).
Harder: Extend your arms overhead and lower your legs.
9. Leg raise
Why: A classic for the lower abs that also challenges your hip flexors, so control matters.
How to: Lie on your back with legs together. Keep your lower back pressed down, raise your legs to vertical, and lower them slowly without letting your back arch.
Easier: Bend your knees slightly or raise one leg at a time.
10. V-sit
Why: A challenging variation that works the rectus abdominis and balance together.
How to: Sit with your knees bent and feet off the floor, shins parallel to the ground. Reach your arms forward and keep your chest tall, then extend your legs as far as you can without rounding your back.
Easier: Keep your knees bent (tuck sit).
Harder: Extend both legs into a full V.
| Exercise | Main focus | Difficulty |
|---|---|---|
| Cat / cow | Spine mobility, breathing | Beginner |
| Plank | Whole-trunk stability | Beginner |
| Side plank | Obliques, lateral stability | Beginner to intermediate |
| Dead bug | Core control | Beginner |
| Bird dog | Back and core endurance | Beginner |
| Mountain climbers | Obliques, conditioning | Intermediate |
| Reverse crunch | Lower abs, pelvic curl | Intermediate |
| Hollow body hold | Full front-body tension | Intermediate to advanced |
| Leg raise | Lower abs, hip flexors | Intermediate to advanced |
| V-sit | Rectus abdominis, balance | Advanced |
How often should you train abs?
Two to four short sessions a week is plenty for most people. Abs recover reasonably fast, but they’re also used in your squats, deadlifts, and presses, so you don’t need to train them to exhaustion daily. For the full picture of how to organise your week, see my article on full body vs split training. If you prefer a quick all-in-one session, try my 30 minute kettlebell workout or this guide to circuit training.
Common mistakes
- Pulling on your neck during curling moves. Keep your gaze on the ceiling and let your abs do the work.
- Rushing. Fast reps use momentum. Slow ones use muscle.
- Holding your breath. Exhale as you brace or curl.
- Chasing endless reps. Once you can do 20 clean reps easily, make the exercise harder instead of doing 50.
- Ignoring the rest of the plan. Abs respond to the same things as other muscles: progression, recovery, and food.
A client of mine, Liam, could hold a plank for 3 minutes but couldn’t do a clean dead bug. When we slowed it down and focused on breathing, his lower back stopped aching within 4 weeks.
Who should be careful
If you have back pain, are pregnant or recently gave birth, or have any abdominal condition (such as diastasis recti or a hernia), speak to a doctor or physiotherapist before starting. Stop any exercise that causes sharp pain, as opposed to normal muscle fatigue.
FAQ
How many days a week should I do ab exercises?
Two to four days is enough for most people.
Are crunches bad for you?
Not inherently. Mixing curling moves with stability moves like planks and bird dogs gives a more balanced core program.
How long should I hold a plank?
A clean 30 to 60 seconds is a good target. If you can hold longer, make it harder rather than longer.
Can I get abs in 30 days?
Strength can improve in a month, but visible abs depend on body fat, which takes longer for most people.
What is the single best ab exercise?
There isn’t one. A combination of anti-movement (plank, side plank), curling (reverse crunch), and stability moves (dead bug, bird dog) works best.
Do I need equipment?
No. A mat is enough, and if you want more of a challenge later, a pull-up bar or a kettlebell adds options.
Final thoughts
Strong abs are built by good technique, steady progression, and patience, not by endless crunches. Start with the basics, make each exercise slightly harder over time, and combine training with sleep and nutrition.
If you want a program designed for you, you can work with our team through trainersdubai.com, or read about my personal training in Dubai, my online coaching, or get in touch.
About the author: Marko Vuleta is a certified personal trainer with a degree in Sports Science from the Faculty of Sport in Novi Sad, with NASM and REPs UAE credentials.
About the author: Marko Vuleta is a certified personal trainer with a degree in Sports Science from the Faculty of Sport in Novi Sad, with NASM and REPs UAE credentials.
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