pulsiko
ESEN
Log in

No-equipment ab workout

Beginner3 days per week20 min

Equipment: No equipment (bodyweight)

A circuit for the front abs, the obliques and trunk stability. Do the 6 exercises back to back, resting 20 to 30 seconds between them, and repeat the circuit 3 times with a 90-second break between rounds.

You can do it 2 or 3 times a week, on its own or at the end of another workout.

Warm-up

Circuit (3 rounds)

  1. Reverse Crunch3 脳 12 路 Rest 30 s
  2. Plank3 脳 30 s 路 Rest 30 s
  3. Bicycle Crunch3 脳 10 per side 路 Rest 30 s
  4. Side Plank3 脳 25 s per side 路 Rest 30 s
  5. Bird Dog3 脳 8 per side 路 Rest 30 s
  6. Side Plank Hip Dips3 脳 10 per side 路 Rest 90 s

Tips

  • In the crunches, don't pull on your neck: your hands just support your head.
  • In the plank, squeeze your glutes and abs as if someone were about to push you; breathe normally.
  • To progress, add 5 seconds to the planks or 2 reps to the rest each week.

If you have an injury, a medical condition or are pregnant, check with a professional before starting a new routine.

Your plan, built for you

Pulsiko builds your workouts around your goal, your equipment and your recovery, and avoids the exercises that don't suit your joints.

Build your free plan
No-equipment ab workout 路 Pulsiko