Best Abdominal Workout – Bodyweight Exercises for the Abdomen

(E) Crunch
Lie down on a mat and place your feet on a bench in front of you. Place your hands behind your head and flex your ab muscles while curling your body toward your knees without lifting your glutes off the ground. Go as high as possible and then return to your starting position with your head off the mat. This exercise can also be used for your obliques. Remember to breathe out as you crunch up.
Harder: Extend your hands over your head in a diving position for the duration of this exercise. Using an incline crunch can also be more challenging.

(E) Sit Up
Place your feet underneath something heavy and/or secure. Lie on the floor or mat with your knees bent and place your hands behind your head. Tightening your core, raise your body up until just before vertical and then lower back to down to your shoulders.
Harder: Keep your feet firmly planted on the ground while performing this exercise without something to secure them in place.

(E) Plank
Lie on your stomach on top of a mat or the floor. Interlock your fingers and place your elbows shoulder width apart creating a “V” shape. Straighten your entire body and push yourself up off of your knees so your body forms a smooth line suspended by your forearms and toes. Hold this position until fatigued. A side bridge either moving or stationary can also be used to hit your obliques.
Harder: Try using one foot and tightening your abs through the entire exercise. You can also try raising one arm on the opposite leg for further ab work.

(I) Jack Knife
Lie on a mat or the floor and place your hands by your sides. At the same time, raise your knees towards your chest while bringing your chest towards your knees. Try to keep your hands in the same place through out the entire movement. When the knees and chest feel like they can go no closer, lower back to your shoulders resume the starting position.
Harder: Don’t let your feet touch the ground in between reps, keep everything but your butt suspended off the ground.

(D) V-Up
Lie on a mat or the floor and place your hands over your head. At the same time, raise your feet towards your head while bringing your head towards your knees. Use your extended hands to touch the tips of your feet. When you’ve touched your feet, lower yourself in control to the starting position.
Harder: Don’t let your feet touch the ground in between reps, keep everything but your butt suspended off the ground.

(D) Hanging Leg Raises
Hand from either your hands or ab straps on a pull up bar. Raise your legs and bring the knees towards your chest by flexing the abdomen. Once you’ve reached the knees to their maximum capacity, slowly lower them to the starting position.
Harder: Keep your legs straight as you raise them into the air. They don’t have to touch the chest but should reach horizontal or higher before being lowered.

Abs Muscle Diagram

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