Try This Ab Workout At Home: 15 Different Exercises

Are you looking for an ab workout from the comfort of your home? This guide will introduce you to 15 exercises targeting all areas of your core, from upper to lower abs, to help you build strength and stability without needing to go to the gym. 

Whether you're a beginner or a seasoned fitness enthusiast, this core workout will challenge you from the comfort of your own home. Are you ready? Let’s get started!

The Anatomy of Your Abs

The anatomy of your abs is made up of three main areas: the upper abs, middle abs, and lower abs. We’re going to be targeting every area with this ab workout, so you should know how our exercises will affect your core’s anatomy.

• Upper Abs: These are the muscles at the top of your abdomen, just below the ribcage. They are primarily responsible for flexing the spine and helping you perform movements like crunches. Strengthening the upper abs improves your posture and helps with everyday movements that involve bending forward.

• Middle Abs: Located between the upper and lower abs, the middle section plays a key role in stabilizing the torso. It helps with overall balance and coordination, especially in activities that require twisting or side-to-side movements. Strengthening the middle abs enhances overall core stability.

• Lower Abs: These muscles are situated near the pelvic region and are essential for stabilizing the pelvis and spine. Lower abs are heavily engaged in movements like leg raises and bicycle crunches, and strengthening them helps improve posture, reduce lower back strain, and support activities like running or jumping.

15 Different Ab Exercises to Do at Home

A proper ab workout can make all the difference in your body’s stability and mobility. If you like to do your strength training from home, having a list of core exercises you can go to once a day can make those everyday movements a little easier. 

Here is our list of those exercises we just mentioned above. 

1. Kettlebell Floor Wiper

The kettlebell floor wiper is a core-strengthening exercise that engages the abs, obliques, and upper body while requiring stability and control. Holding a weighted kettlebell overhead, you move your legs side to side in a controlled motion, challenging both core endurance and coordination. 

Here’s how to do the Kettlebell Floor Wiper 

1. Lie flat on your back with your legs extended and a barbell held overhead.

2. Keep your arms straight and the barbell steady.

3. Lift your legs off the ground, then move them side to side in a controlled motion, ensuring your core stays engaged throughout.

4. Return your legs to the starting position, keeping your back flat on the floor, and repeat the movement.

2. Spiderman Press-up

The Spiderman Press-up works the obliques and upper body, adding extra movement for more difficulty. Placing your feet in the TRX Suspension Trainer makes it tougher, forcing your core to stabilize. For more movements using a TRX Suspension Trainer, try variations like this to challenge your stability and engage more muscle groups.

Here’s how to do the Spiderman Press-up:

1. Start in a traditional push-up position, with your hands shoulder-width apart and feet on the floor.

2. As you lower your body towards the floor, bring one knee toward your elbow on the same side, mimicking a "spider-man" crawl.

3. Push back up to the starting position and repeat on the other side.

4. For added difficulty, place your feet in the TRX Suspension Trainer to increase instability and challenge your core.

3. Medicine Ball Slam

The Medicine Ball Slam is a powerful core exercise that strengthens the abs while improving coordination and endurance. When using a Slam Ball, the added weight forces the core to engage more with each slam, intensifying the movement and making it an even more effective workout. If you're looking for Medicine Ball Slam alternatives, you can try using different weighted balls or even kettlebells for similar benefits.

Here’s how to do the Medicine Ball Slam:

1. Stand with your feet shoulder-width apart and hold a medicine ball overhead with both hands.

2. Slam the ball down onto the ground with force, hinging at the hips and engaging your core.

3. Squat down to pick up the ball as it bounces back up, then repeat the slam.

4. Hanging Leg Raises

This exercise targets the lower abs while also engaging the hip flexors and grip strength. It requires control and stability to prevent swinging, making it a great test of core endurance. 

Here’s how to do the Hanging Leg Raises:

1. Hang from a pull-up bar with your arms extended and grip secure.

2. Keep your legs straight and engage your core as you slowly raise your legs towards your chest.

3. Control the movement as you lower your legs back down without swinging, maintaining stability in your core throughout.

4. Repeat for the desired number of reps, focusing on using your abs rather than momentum.

5. Russian Twists

Russian Twists strengthen the obliques and deep core muscles by incorporating rotational movement. For those new to core training, Russian Twists are a great medicine ball exercise for beginners. Adding a TRX Medicine Ball boosts resistance, making the exercise more intense. This movement also improves spinal mobility and overall core control.

Here’s how to do the Russian Twists:

1. Sit on the floor with your knees bent and feet lifted, balancing on your sit bones.

2. Hold a medicine ball or TRX Slam Ball in both hands and lean back slightly to engage your core.

3. Rotate your torso to one side, bringing the ball beside your hip, then twist to the other side in a controlled motion.

4. Continue alternating sides, keeping your core engaged and your movements slow and deliberate.

6. Hollow Holds

Hollow Holds is an isometric core exercise that builds endurance and total core stability. Keeping the lower back pressed into the floor engages the deep abdominal muscles. Using the TRX Suspension Trainer to elevate the feet can add instability, making the hold even more effective.

Here’s how to do the Hollow Holds:

1. Lie on your back with your arms extended overhead and legs straight.

2. Lift your arms, head, shoulders, and legs off the floor, creating a “hollow” position with your body.

3. Press your lower back into the floor, keeping the core engaged throughout the hold.

4. For added difficulty, elevate your feet using the TRX Suspension Trainer to increase instability and challenge your core endurance.

5. Hold the position for the desired time, maintaining a stable and controlled form.

7. Sit-up

The sit-up is a fundamental exercise that targets the abs, particularly the rectus abdominis. It helps improve core strength and endurance, making it a staple in many ab routines. By engaging the hips and core, it works on flexibility and stability.

Here’s how to do the Sit-Up:

1. Lie flat on your back with your knees bent and feet flat on the floor.

2. Place your hands behind your head or cross them over your chest.

3. Engage your core and lift your upper body off the floor, bringing your chest towards your knees.

4. Lower your torso back down with control, keeping the movement steady and focused on the abs.

5. Repeat for the desired number of reps, ensuring that your lower back stays in contact with the floor.

8. Oblique Crunch

This exercise targets the obliques and helps build rotational strength. It’s great for enhancing side abdominal definition and improving overall core stability. The movement engages both the upper and lower abs for a more balanced core workout.

Here’s how to do the Oblique Crunch:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place your hands behind your head and lift your head, neck, and shoulders off the ground.

3. Twist your torso to one side, bringing your elbow toward the opposite knee while squeezing your obliques.

4. Return to the center and repeat on the other side, alternating with each rep.

5. Focus on engaging the obliques throughout the movement while maintaining control over your torso.

9. Star Plank

The star plank is an advanced variation of the traditional plank that engages the core, shoulders, and glutes. Extending your limbs outward, challenges balance and stability. This move tests your endurance while strengthening the entire midsection.

Here’s how to do the Star Plank: 

1. Start in a plank position with your body straight and your arms directly beneath your shoulders.

2. Slowly extend one arm and the opposite leg out to the side, creating a "star" shape with your body.

3. Hold this position, keeping your core engaged and your body as stable as possible.

4. Return to the starting plank position and repeat on the other side.

5. Maintain a strong core throughout the movement to prevent sagging in the lower back.

10. Reverse Crunch

The reverse crunch primarily targets the lower abs, helping to build strength and definition in the lower core. Lifting the hips off the ground and curling the knees towards the chest, minimizes strain on the back. This exercise improves core control and stability.

Here’s how to do the Reverse Crunch:

1. Lie on your back with your knees bent and feet flat on the floor, and your arms by your sides for support.

2. Engage your core and lift your legs so your knees are directly over your hips.

3. Curl your hips off the ground and bring your knees toward your chest, using your abs to lift, not momentum.

4. Slowly lower your hips back to the floor with control, keeping your core engaged throughout the movement.

5. Repeat for the desired number of reps, focusing on a slow and controlled motion to maximize abdominal engagement.

11. Side Plank

The side plank focuses on the obliques and improves lateral core strength and stability. It also engages the shoulders and glutes, making it an excellent move for overall balance. Holding this position for an extended time enhances endurance and core control.

Here’s how to do the Side Plank:

1. Start by lying on your side with your legs stacked and your elbow directly beneath your shoulder.

2. Lift your hips off the ground, keeping your body in a straight line from head to heels.

3. Engage your core and hold the position, ensuring your hips don’t drop and your shoulders stay aligned.

4. For added difficulty, hold for longer periods or add leg raises or arm extensions.

5. Switch sides and repeat for an equal amount of time to ensure balanced core activation.

12. Mountain Climbers

Mountain climbers are a dynamic, high-intensity exercise that works the core, shoulders, and legs. The movement mimics a running motion while keeping the core engaged throughout, offering a full-body workout. This exercise also helps improve cardiovascular fitness and agility.

Here’s how to do the Mountain Climbers:

1. Start in a plank position with your hands placed under your shoulders and your body in a straight line.

2. Bring one knee toward your chest, engaging your core to stabilize your body.

3. Quickly switch legs, extending one leg back while bringing the other knee forward, mimicking a running motion.

4. Keep your core engaged throughout the exercise to prevent your hips from sagging.

5. Continue alternating legs at a fast pace for the desired time or repetitions, maintaining control and stability.

13. Ab Contractions

Ab contractions are a focused core exercise that targets the deep abdominal muscles. By tightening and releasing the abs in a controlled manner, this move builds endurance and strengthens the entire core. It’s great for isolating the abs without involving other muscle groups.

Here’s how to do the Ab Contractions:

1. Start by lying on your back with your knees bent and feet flat on the floor.

2. Place your hands behind your head or keep them by your sides for support.

3. Inhale deeply, and as you exhale, engage your abdominal muscles, pulling your navel toward your spine.

4. Hold the contraction for 5-10 seconds, ensuring you're squeezing the core without tensing your neck or shoulders.

5. Inhale as you relax the contraction, then repeat.

6. Perform 2-3 sets of 10-15 repetitions, focusing on form and controlled breathing.

14. Leg Drops

Leg drops are an effective exercise for strengthening the lower abs while minimizing strain on the lower back. By lowering the legs slowly and with control, you engage the core to stabilize the movement. This exercise improves flexibility and stability in the lower body.

Here’s how to do the Leg Drops:

1. Begin by lying on your back with your arms by your sides or under your hips for support.

2. Keep your legs extended straight and press your lower back into the floor.

3. Slowly lift both legs toward the ceiling, ensuring they stay straight.

4. Slowly lower your legs down toward the floor, keeping your core engaged to avoid letting your lower back arch.

5. When you reach a comfortable range (before your lower back starts to lift off the floor), return your legs to the starting position.

6. Perform 2-3 sets of 10-15 repetitions, keeping the movement controlled and steady throughout.

15. Hip Lift

The hip lift targets the lower abs and glutes while helping to improve core control. By lifting the hips toward the ceiling while keeping the upper body grounded, this exercise builds strength and stability in the entire core. It also enhances flexibility and strengthens the lower back.

Here’s how to do the Hip Lift: 

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2. Place your arms by your sides for stability.

3. Engage your core and glutes, then press through your heels to lift your hips toward the ceiling.

4. Hold the lifted position for 2-3 seconds, squeezing your glutes and core at the top.

5. Slowly lower your hips back to the starting position, maintaining control of the movement.

6. Perform 2-3 sets of 12-15 repetitions, focusing on engaging your core and glutes throughout the lift.

Achieve Your Best Core Yet

Incorporating these 15 ab exercises into your routine will not only help you strengthen your core but also improve your agility, posture, balance, and overall performance. Whether you're working out at home or looking to mix things up, these moves provide a solid foundation for better fitness. Stay consistent, challenge yourself, and watch as your core strength and confidence grow. Keep pushing, and enjoy the benefits of a strong, stable core!