Get Strong Abs Fast with This No Equipment Ab Workout

A no equipment ab workout is one of the simplest ways to build a stronger core at home, even if you only have 10 to 15 minutes. With the right mix of moves, you can challenge all your abdominal muscles, improve posture, and support your back, without buying any gadgets or a gym membership.

Below, you will find a complete routine you can start today, plus form tips, beginner modifications, and answers to common questions about getting strong, visible abs.

Why a no equipment ab workout works

You do not need machines or fancy tools to work your abs effectively. Your body weight is more than enough resistance when you choose the right exercises and focus on control instead of speed.

Core-focused bodyweight moves like planks and bird dogs engage multiple muscles around your spine, which helps improve stability and can ease back pain by taking pressure off the spine. You can also train your abs in as little as 5 minutes or up to 30 minutes, so it is easy to fit a short circuit into your day.

Many infomercial-style ab gadgets promise to melt belly fat without effort. In reality, they are mostly designed to sell products, not to guarantee results. You will get more value from simple, versatile gear like dumbbells, resistance bands, or an exercise ball that can train your entire body, including your abs, instead of ab-only machines.

How often you should train your abs

You use your core every time you walk, stand, or pick something up, so it recovers a bit faster than some other muscle groups. Even so, it still needs rest between focused sessions.

A good guideline is to train your abs two to three times per week. In each session, aim for two or three focused ab exercises, or complete one short circuit that hits your entire core. That frequency is enough to build strength and definition over time without overtraining.

If you love core work, you can still sprinkle in lighter, stability based moves like bird dogs or gentle planks on other days. Since these do not overload your muscles as much, your core can usually handle a little extra work.

The 10 minute no equipment ab workout

You can use this no equipment ab workout on its own or add it to the end of a cardio or strength session. All you need is a mat or comfortable surface.

You will do each move for 30 seconds, rest for 15 to 30 seconds, then move on. Once you finish all the exercises, rest for 60 to 90 seconds and repeat the circuit one more time.

Mountain climber twist
Forearm plank
Lying leg raise
Reverse crunch
Bicycle crunch
Hollow hold
Side plank (right)
Side plank (left)

If you are a beginner, you can shorten each work interval to 20 seconds and rest for 30 to 40 seconds instead. Focus on quality movement instead of racing the clock.

1. Mountain climber twist

Mountain climbers are a dynamic ab exercise that blends core strength and conditioning. The twist variation brings your obliques into the mix.

Start in a high plank with your hands under your shoulders and body in a straight line.
Pull your right knee toward your left elbow, then return to plank.
Switch sides, pulling your left knee toward your right elbow.
Continue alternating at a steady, controlled pace.

You should feel your abs brace to keep your hips steady while your legs move. Try not to let your shoulders rock side to side.

Make it easier: Slow the movement down and tap each toe to the floor under your hips instead of driving the knee in quickly.

2. Forearm plank

The plank is one of the most effective no equipment core moves because it teaches your ab muscles to stabilize your entire body.

Place your forearms on the floor, elbows under your shoulders.
Step your feet back and straighten your legs so your body forms a line from head to heels.
Tighten your abs, squeeze your glutes, and keep your hips in line with your shoulders.
Hold for time without letting your lower back sag.

Your core muscles work primarily as stabilizers here, which is how they support you during everyday movements. If your lower back starts to dip, shorten the interval and focus on staying solid.

Make it easier: Drop your knees to the floor or plank with your hands on a sturdy elevated surface like a bench or counter.

3. Lying leg raise

Leg raises are a classic lower ab exercise. They are challenging, but they target the lower portion of your abdominal wall very effectively.

Lie on your back with your legs straight and your hands by your sides or under your hips.
Press your lower back gently into the floor and brace your abs.
Keeping your legs as straight as you comfortably can, raise them toward the ceiling.
Slowly lower your legs until you feel your low back start to lift, then stop and raise them again.

Move with control and avoid swinging your legs. If your hip flexors feel like they are doing all the work, check that your low back is pressing into the mat before you lift.

Make it easier: Bend your knees slightly or lower only part of the way down each rep.

4. Reverse crunch

Reverse crunches shift more of the work into your lower abs and reduce the neck strain that can come with traditional crunches.

Lie on your back and bend your knees to about 90 degrees.
Lift your feet so your shins are parallel to the floor.
Brace your abs and gently curl your tailbone off the mat, drawing your knees toward your chest.
Lower your hips back down with control.

Avoid using momentum or swinging your legs. You are aiming for a small, precise lift rather than a big rocking motion.

Make it easier: Keep your range of motion small. Lift your hips just an inch or two off the floor and pause before lowering.

5. Bicycle crunch

Bicycle crunches work your rectus abdominis along with your obliques. When you move slowly and focus on form, they can be very effective.

Lie on your back with your hands lightly behind your head and your knees bent.
Lift your shoulders off the mat and raise your legs so your shins are parallel to the floor.
Extend your right leg while you rotate your torso to bring your right shoulder toward your left knee.
Switch sides in a pedaling motion, keeping your elbows wide.

Think about lifting your shoulder toward your knee instead of pulling on your head. Your gaze should stay toward the ceiling, not your feet.

Make it easier: Keep both knees more bent and move at half speed. You can also keep your head on the ground and focus on the legs and lower torso rotation.

6. Hollow hold

Hollow holds are a full core challenge. When you do them correctly, they are tough but very effective for building total core strength.

Lie on your back with your arms extended overhead and your legs straight.
Press your lower back firmly into the floor and brace your abs.
Lift your head, shoulders, and legs a few inches off the ground so your body forms a shallow “banana” shape.
Hold while breathing steadily.

If you feel your low back pop off the floor, reset and shorten the hold. The quality of the hollow position matters more than the length of time.

Make it easier: Bring your arms down by your sides, bend your knees, or keep only your shoulders off the floor at first.

7 and 8. Side planks

Side planks target your obliques, which are crucial for rotation, side bending, and keeping your torso stable when you walk or run.

Lie on your right side with your elbow under your shoulder and legs extended.
Press into your forearm and lift your hips so your body forms a straight line from head to feet.
Keep your neck relaxed and your top shoulder stacked over the bottom shoulder.
Hold, then switch to your left side.

Side planks are a favorite in many no equipment ab programs because they train lateral stability without crunching your spine.

Make it easier: Drop your bottom knee to the floor or place your top foot in front of the bottom foot for extra balance. You can also shorten the work interval.

Beginner friendly modifications

If you are just getting started, you can still follow this no equipment ab workout with a few tweaks. A beginner routine shared by personal trainer Kira Jones CPT, uses simple but effective moves like dead bugs, planks, seated straight leg lifts, side planks, and toe touches that you can do in about 15 minutes and that require only a mat.

Some easy ways to adjust your own routine include:

Doing planks on your forearms or knees
Holding a static dead bug position instead of alternating arms and legs
Placing your hands behind your hips during seated leg lifts
Lowering your bottom knee during side planks

These changes reduce the load on your core while you build strength and confidence. You can gradually progress to the full versions as holding the easier variations becomes more comfortable.

How to progress and stay safe

To keep making progress with your no equipment ab workout, you can adjust three main variables: time, control, and variety.

Time: Start with one circuit and short intervals. As the moves become easier, work toward two or three rounds, or extend your work intervals to 40 or 45 seconds.
Control: Focus on using your abs to move you rather than momentum. Slowing an exercise down often makes it harder and helps you feel the muscles working.
Variety: Once this circuit feels manageable, swap in other core moves like bird dogs, plank shoulder taps, or inchworm push ups to challenge your body in new ways. The inchworm push up, for example, combines flexibility and core strength by having you walk your hands out to a plank, lower into a push up, then walk your feet back to standing.

Good form is more important than doing a lot of reps. Proper technique protects your back and helps you get more out of each set.

Can this workout give you visible abs?

Ab workouts strengthen and build the muscles in your core, but they do not directly burn the fat that sits on top of your abs. To see more definition, you need to lower your overall body fat through a combination of nutrition, strength training, and cardio.

Guidance from trainers in 2024 suggests that many men start to see a clear six pack at roughly 8 to 12 percent body fat, while many women see more ab definition around 15 percent. These numbers vary by person, but they highlight an important point: even a perfect no equipment ab workout cannot reveal your abs if a layer of fat is still covering them.

Your best bet is to combine:

Two to three focused ab sessions per week
Regular full body strength training
A balanced diet that helps you reach and maintain a healthy body fat level

Over time, this approach builds strong abs that you can feel in your daily life, and, if your body fat is low enough, you will see them too.

Putting your no equipment ab workout into action

You do not need hours in the gym or special gadgets to build a solid core. A short, focused no equipment ab workout that you can do at home, such as the 10 minute circuit above, is enough to start building strength and stability.

To begin, pick a realistic schedule. For example, you might do this routine on Monday, Wednesday, and Friday, starting with one round and working up to two. Pay attention to your form, rest when you need to, and adjust the moves to match your current level.

Over the next few weeks, you should notice better control during other workouts, an easier time maintaining good posture, and a stronger, more responsive midsection every time you move.