10 Exercises to Define Abs at Home Without Equipment

Ab routines don’t have to be boring, short, or repetitive. There are tons of exercises and combos that help change, perfect, and ramp up the work on your entire abdominal area.

This article shows you how to focus on variety and quality of movements, mixing traditional sequences to activate more muscle groups with greater intensity.

Here are ten complete and easy exercises to do abs at home. Get ready to work your whole core!

1 Crunch

1. Lying on your back, knees bent (feet flat on the floor), hands behind your head (don’t pull your neck) or crossed on your chest.
2. Lift only your shoulders and upper back off the floor, contracting your abs.
3. Hold the contraction for 1 second (look at the ceiling, not straight ahead).
4. Lower down controlled without letting your head drop.

?Sets/Reps: 4 sets x 20 reps.

?HSN tip: imagine you’re holding an orange between your chin and chest.

?Progression: go up in 1 second, down in 2 seconds.

2 Russian Twists

1. Start sitting on the floor.
2. Lift your feet off the ground and cross your ankles.
3. Raise your torso, focusing the effort on your abs and sitting on your hip bones.
4. Keep your abs tight and twist your torso from side to side, one after the other.
5. If it’s too easy, grab a weight to hold with both hands and repeat the exercise.

?Sets/Reps: 3 sets of 15-20 twists (total, not per side).

?HSN tip: twist from your waist, not your arms. If using weight, start with 2-5 kg.

?Progression: increase the weight or lean your torso further back.

3 Commandos

1. Start in a push-up position, hands directly under your shoulders.
2. Lower your right elbow to the floor, then the left.
3. Extend your right arm back up, then raise your left arm. Repeat.

?Sets/Reps: 3 sets of 30-45 seconds.

?HSN tip: keep hips low and core tight. Avoid bouncing.

?Progression: speed up the pace or use ankle weights.

4 Hollow Body Hold

1. Lie on your back, arms stretched overhead (close to your ears), legs straight and together.
2. Press your lower back into the floor (pelvic tilt), pull your belly button toward your spine, and activate your glutes.
3. Lift shoulders and legs off the floor at the same time, keeping your lower back pressed down. Arms and legs should be about 30-45 cm off the floor.
4. Make a “C” shape with your body (like a banana). Neck relaxed, eyes on the ceiling. Breathe normally.

?Sets/Reps: 4 sets x 30-45 seconds.

?HSN tip: if you don’t feel the burn in your lower belly, adjust the pelvic tilt.

?Progression: try it with knees bent (legs at 90°).

5 Leg Climb

1. Lie down on the floor with legs extended.
2. Focus the effort on your abs, lift your back and raise one leg keeping it straight.
3. Use your hands to bring your body closer to the raised leg and touch your toes.
4. Lower the leg and repeat with the other one.

?Sets/Reps: 3 sets of 10-12 reps per leg.

?HSN tip: exhale as you lift, keep the leg straight.

?Progression: hold a weight plate on your chest.

6 Tuck Sit Ups

1. Sit on the floor, balancing on your glutes.
2. Bend your knees and bring them toward your chest, hugging or holding them with your hands if needed.
3. Hold the abdominal contraction briefly with knees close to your chest.
4. Extend your legs back out slowly without letting your feet fully touch the floor.

?Sets/Reps: 3 sets x 12 reps

?HSN tip: look toward your feet and squeeze your glutes to straighten your back.

?Progression: try the dynamic V-up (lying down, rise into a V in one move).

7 Bicycle Crunches

1. Lie on your back with hands behind your head and legs raised.
2. Bring your right elbow to your left knee while straightening your right leg.
3. Alternate sides in a smooth motion, keeping your abs tight.

?Sets/Reps: 3 sets of 15-20 reps (total).

?HSN tip: elbow to opposite knee (don’t strain your neck).

?Progression: keep legs closer to the floor.

8 Plank Jacks

1. Start in a high plank position, hands under shoulders and body aligned.
2. Jump legs out to the sides (like jumping jacks) without lifting your hips.
3. Bring legs back to center with control, keeping your core engaged.

?Sets/Reps: 3 sets of 30-45 seconds.

?HSN tip: keep core tight, make small and quiet jumps.

?Progression: add a resistance band around your ankles.

9 Dead Bug

1. Lie on your back with arms extended toward the ceiling and knees bent at 90°.
2. Slowly extend your left leg and right arm at the same time without arching your back.
3. Return to center and repeat on the opposite sides.

?Sets/Reps: 3 sets of 10-12 reps per side.

?HSN tip: press your lower back into the floor.

?Progression: hold weights in your hands or ankles.

10 Flutter Kicks

1. Lie on your back with hands under your glutes and legs straight.
2. Lift both legs about 15 cm off the floor.
3. Make small, quick up-and-down fluttering movements, alternating legs.

?Sets/Reps: 3 sets of 30-45 seconds.

?HSN tip: keep legs straight and low (max 15 cm off the floor).

?Progression: use 1-2 kg ankle weights.

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To get the abs of your dreams, it’s not just about perfecting your workout routine and adding movements.

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