The 8 Best Ab Exercises You Can Do Without Equipment


The crunch is renowned for targeting the abs effectively. Lie on your back with knees bent and feet flat on the floor. You can place your hands across your chest or by your forehead. Contract your abs to bring your ribcage closer to your hips, ensuring your lower back stays on the floor.

Heel Taps

Lie on your back with feet flat on the ground and knees together, close to your glutes. With hands at your sides, contract your obliques to touch your left heel with your left hand, then immediately do the same on the other side.


Unlike other exercises, the plank engages all core muscles as stabilizers. Assume a press-up position with forearms on the ground.  Brace your body and hold the position.

Mountain Climbers

From a press-up position, bring your right knee up to your chest while keeping your torso stable. Repeat with the left knee while returning the right leg to the starting position.

Leg Raises

Lay flat on your back with legs outstretched and hands under your glutes. Raise your feet a foot off the ground and lower slowly without touching the floor. Start with 15 controlled reps for 2 4 sets, focusing on the lower abs.

Bicycle Crunch

Begin in the crunch position with hands at your forehead and knees bent. Contract your abs as you bring opposite elbow and knee close. Perform 30 reps for each side in 3 sets, maintaining control and speed.

Pike Crunch

Lie on your back with legs straight above hips. Lower legs slowly until you feel tension in your lower back. With extended arms, lift your upper body towards your toes. Perform 4 sets of 10 reps, focusing on the lower abs.

Hollow Holds

Lay flat with arms stretched overhead and feet pointed. Engage your core to lift both feet and arms slightly off the ground. Start with 20-second holds for 3 sets, increasing gradually. Aim for a 1:1 work-rest ratio.