If you’re looking to do an effective ab-workout in the comfort of your own home, but don’t have access to exercise equipment, then all you need are your own body and the floor! You can get an incredibly effective workout that will work out ab muscle you have without spending any money on fancy equipment or joining a gym—and all you need are 8-floor-exercises anyone can do.
1) Crunch Plank
Crunch planks are one of my favorite core exercises. Unlike traditional crunches, crunch planks are done on your hands and toes, not your back — meaning you can really focus on building up those lower abs. Plank onto your hands and toes, then bring your knee laterally toward your elbow. Return to start and repeat on other side
2) Leg Raise
Lie on your back with your legs extended. Lift both legs about a foot off of the floor, and then lower them until they hover an inch or two above the floor. Raise again and repeat.
Bicycle crunches are among my favorite ab exercises because they’re so simple – although that doesn’t mean they don’t work! To perform them, lie flat on your back with your knees bent and feet planted on top of a yoga mat or soft carpeted surface. With arms behind your head, you slowly bring one knee up towards your chest in a crunching motion and your opposite elbow toward your knee. Reverse and repeat.
First, lie on your back with your knees bent and feet flat on the floor. Put one hand by your sides, but don’t use them to help you. Contract your abdominals and press through heels to lift hips off the floor by squeezing your glutes. Maintain the position for at least 10 seconds (increase duration over time). To add difficulty, hold weights at the hips while performing the exercise.
5) Dead bugs
Lie flat on your back with your arms straight up in the air. Bend your knees and place them on the floor hip-width apart. Raise one leg (keeping the knee bend) from its resting position until it is in a 90/90 position, then return alternate with the other leg. Repeat with each leg.
To make this more difficult, start with both your legs in a 90/90 position and then slowly lower one down at a time, returning to the start position before alternating.
6) Side Crunches
To do these, lie on your side with your knees and hips bent up at 90 degrees. Use your obliques (side abs) to lift your shoulder off the floor to do a crunch. Lower back down slowly, and repeat.
7) Russian Twists
Sit on your bottom with your knees bent up and toes/feet on the floor. Engage your abs and lean back to a 45-degree angle. Put your arms straight in front of you, and rotate right and left slowly.
For a challenge, lift your feet off the ground.
8) Back Extensions
Back extensions are a great exercise for strengthening your lower back. Lay on your stomach, face down, with your arms by your sides. Then, lift your head and chest up off the floor by using your back muscles. Then lower back down and repeat.