Bodyweight AB Exercises to Chisel Your Core

Ready to give the heavy iron a rest? Put your own body weight to work and start forging a strong core with these challenging, core-strength-enhancing moves. All you need is, to perform these core exercises in some space, a few minutes, and a motivated attitude—no suspension trainers, stability balls, or dumbbells are necessary. The one apparatus you might want on hand is a foam mat to protect your lower back from whatever firm surface you’ll be doing these exercises on.

Getting a stronger core doesn’t have to involve shunning carbs and spending hours in the gym. Enter a simpler way to tone and strengthen your stomach. Ab exercises can improve your posture, reduce and prevent lower back pain, and advance your athletic performance. With enough reps and a good meal plan, these exercises might even trim up your waist a bit more.

How to use this bodyweight core workout?

Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks. Mix and match any of these exercises in the gym or at home. Do this at the end of a session a couple of times a week, and keep changing the exercises to keep your abs guessing. And always stretch afterward with some yoga movements.

Choose from these abs exercises to update your workout routine.

  • Plank

Why: By keeping your belly button drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.


  • Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders, and bent 90°.
  • Push up off your elbows, tucking your chin so your head is in line with your body.
  • Keep your head in line with your spine, and the belly button is drawn in.
  • Hold for one minute.

Prescription: 2 sets of 60 seconds with 60 seconds rest between sets.

  • Side-plank

Why: The side-plank targets the oblique more than a traditional plank.


  • Start on the ground on your left side with your left forearm on the ground and your elbow under your shoulder.
  • Push up off your elbow, creating a straight line from ankle to shoulder.
  • Your hips should be off the ground and only the side of your bottom foot, and your elbow should be on the ground.
  • Hold for 30 seconds or do 10 reps of 3 seconds each.

Prescription: 2 sets of 60 seconds with 60 seconds rest between sets.

  • Oblique Mountain Climbers

Why: Like a mountain climber working a wall, you’re using the abs and hip flexors to “climb”. This variation really targets the oblique as you bring your legs across your body while crunching.


  • Start in the pushup position, with the balls of your feet on the ground.
  • Alternate driving your knees forward to the opposite arms, twisting your body to that side, for 30 seconds.
  • Keep your hips down for the entire motion.

Prescription: 2 sets of 10 reps with 30 seconds rest between sets.

  • Burpee

Why: This full-body exercise challenges your cardiovascular system and ratchets up the intensity of your workout.


  • From a standing position, squat, place your hands on the ground, and “jump” your feet out into a pushup position.
  • Perform a pushup and then jump your feet to your hands.
  • Then jump as high as you can, throwing your hands over your head.

Prescription: 2 sets of 10 reps with 60 seconds rest between sets.

  • V-Sit Crunch

Why: It keeps you from putting unnecessary torque on your neck and using momentum to complete the crunch.


  • Begin on your back with hands extended over your head.
  • Lift your legs and crunch up at the same time, forming your body into the shape of a V.
  • Exhale as you lift your legs, and crunch and inhale as you return to the starting position.

Prescription: 2 sets of 30 seconds with 60 seconds rest between sets.

  • Half Boat

Why: This yoga move is a variation of the V-sit crunch that targets the rectus abdominals.


  • From a sitting position, extend your arms out, palms facing each other.
  • Extend and lift both legs, keeping them bent at the knees, with the insides of your feet touching.
  • Extend your arms on either side of your legs. Use your abs to keep your back straight.
  • Stay in this position for five deep breaths, roughly 10 seconds.

Prescription: 2 sets of 10 reps with 60 seconds rest between sets.

  • Heel touch

Why: Far harder than it looks, this move works your upper abs and oblique.


  • Lie with your upper back off the ground, knees bent, and feet flat on the floor.
  • Crunch and reach forwards with one straight arm to touch your ankle, then go back to the start and repeat on the other side.
  • Keep your upper back off the floor throughout.

Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.

  • Bicycle crunch

Why: It primarily works your oblique, but your upper and lower abs are also heavily recruited to keep your upper back and feet up off the floor.


  • Lie on your back, then crunch your torso up while lifting your feet from the floor.
  • Crunch and twist your torso so your elbow comes forwards while bringing in the opposite knee, so they meet over your body.
  • Reverse the move to the start position, then repeat with the opposite elbow and knee, making sure you keep your feet off the floor for the full 20 seconds.

Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.

You can use these exercises as a warm-up, part of a regular workout, or as a standalone circuit. If you do a circuit, do two circuits with 10 reps per exercise. After all, your abs exist for more reasons than looking good at the beach. Your core is composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles. Your core provides a muscular framework that protects your internal organs, aids movement, and provides balance and stability to your whole body.

Check out Wizard Athleisure[1] leggings, Crop Tops, shorts, and T-shirt collection and create your own core-carving routine.


  1.  Welcome to the world of Wizard Athleisure. We are an ethical active-wear and lifestyle brand with a focus on technology, sustainability, and empowering our diverse audience.
  2. Pete Williams,

Poovamma C K

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