Table Of Content
Best Home Ab Workout [2020]
Workout #1. Core Roll-up
Workout #2. Crunch
Workout #3. Leg Raise
Workout #4. Single Leg Jackknife
Workout #5: Sit-up
Workout #6. Mountain Climber
Workout #7. Forearm Plank Rock
Workout Summary
Recommendation
Final Thoughts
Best Home Ab Workout [2020]
Everyone definitely wants to have six-pack abs!
You can actually begin to sculpt this in just thirty six ( 36 ) days by following the best home ab workout routine I have prepared below.
Abdominal workout seems to be the hardest but if you begin to include this in your regular fitness workout, this instead becomes the easiest!
Having said that, you can actually execute your ab workout and consider this as your warm-up before you do your main workout.
Below are the seven ( 7 ) easy but effective abdominal workout that you can do at home without using any equipment and you are going to do these three ( 3 ) times a week only.
Grab your exercise mat and here we go…
Workout #1. Core Roll-up
Starting Position:
Lie flat on the floor with your arms above
Execution:
- Slowly raise your lower back off the floor reaching your toes with your hands passing over your shoulders until your core is tightly squeezed
- Roll back down your lower back, arms and feet slowly to complete the first rep,
- Continue up to the third set
Sets, Reps and Rest:
1st Set: 10 reps with 1 minute rest in-between sets
2nd Set: 8 reps with 1 minute rest in-between sets
3rd Set: 6 reps with 1 minute rest in between sets
Workout #2. Crunch
Starting Position:
Lie flat on the floor with your legs bent at the knees.
Execution:
- Raise your torso and shoulders upward without moving up your lower back
- Slowly move back your shoulders and torso to the starting position to complete the first rel.
- Proceed up to the last set
Sets, Reps and Rest:
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
Workout #3. Leg Raise
Starting Position:
Lie flat on the floor with your arms at your sides
Execution:
- Raise your legs together slowly until they are about vertical
- Bring your legs back slowly to the starting position to complete first rep
- Continue up to the third set
Sets, Reps and Rest:
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
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Workout #4. Single Leg Jackknife
Starting Position:
Lie flat on the floor with your extended legs and two arms at your sides.
Execution:
- Squeeze your thighs together and lift your left leg and upper back off the floor simultaneously while your right hand is reaching your raised left foot
- Slowly lower down your left leg, right hand and upperback simultaneously back on the floor for the completion of first rep
- Proceed alterrnately up to the last set
Sets, Reps and Rest:
1st Set: Left knee – 12 + Right knee 12 = 24 reps ( alternate ); with 1 minute rest in-between sets
2nd Set: Left knee – 10 + Right knee 10 = 20 reps ( alternate ); with 1 minute rest in-between sets
3rd Set: Left knee – 8 + Right knee 8 = 16 reps ( alternate ); with 1 minute rest in-between sets
Workout #5: Sit-up
Starting Position:
Lie flat on the floor with your knees bent while putting your hands across your chest
Execution:
- Lift up your torso upward until your upper ab is fully squeezed
- Slowly move your torso back to the starting position to finish the first rep
- Repeat up to the 3rd set
Sets, Reps and Rest:
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
Workout #6. Mountain Climber
Starting Position:
Your palms stay flat on the floor with your extended legs and hands shoulder-width apart.
Execution:
- Lift your left knee toward your right chest then return to the starting position
- Lift your right knee toward your left chest then return to the starting position to complete the first rep
- Continue up to the last set
Sets, Reps and Rest:
1st Set: Left knee – 12 + Right knee 12 = 24 reps ( alternate ); with 1 minute rest in-between sets
2nd Set: Left knee – 10 + Right knee 10 = 20 reps ( alternate ); with 1 minute rest in-between sets
3rd Set: Left knee – 8 + Right knee 8 = 16 reps ( alternate ); with 1 minute rest in-between sets
Workout #7: Forearm Plank Rock
Starting Position:
Forearms lie flat on the floor with your legs extended while elbows are underneath your shoulders and your hand facing forward so your arms are parralel.
Execution:
- Rock your body forward around five ( 5 ) inches
- Rock your body back to complete the first rep
- Proceed up to 3rd set
Sets, Reps and Rest:
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
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Workout Summary:
Workout #1. Core Roll-up
1st Set: 10 reps with 1 minute rest in-between sets
2nd Set: 8 reps with 1 minute rest in-between sets
3rd Set: 6 reps with 1 minute rest in between sets
Workout #2. Crunch
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
Workout #3. Leg Raise
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
Workout #4. Single Leg Jackknife
1st Set: Left knee – 12 + Right knee 12 = 24 reps ( alternate ); with 1 minute rest in-between sets
2nd Set: Left knee – 10 + Right knee 10 = 20 reps ( alternate ); with 1 minute rest in-between sets
3rd Set: Left knee – 8 + Right knee 8 = 16 reps ( alternate ); with 1 minute rest in-between sets
Workout #5: Sit-up
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
Workout #6. Mountain Climber
1st Set: Left knee – 12 + Right knee 12 = 24 reps ( alternate ); with 1 minute rest in-between sets
2nd Set: Left knee – 10 + Right knee 10 = 20 reps ( alternate ); with 1 minute rest in-between sets
3rd Set: Left knee – 8 + Right knee 8 = 16 reps ( alternate ); with 1 minute rest in-between sets
Workout #7. Forearm Plank Rock
1st Set: 12 reps with 1 minute rest in-between sets
2nd Set: 10 reps with 1 minute rest in-between sets
3rd Set: 8 reps with 1 minute rest in between sets
Recommendation
Program Duration For Best Result:
36 days
3 times per week ( M-W-F or T-Th-S )
Recommended Workout Supplements:
For Men, you can check these out…
5 Best Pre Workout Supplements (Men)
5 Best Post Workout Supplements (Men)
For Women, it’s always important to note that the supplements best for you are the ones that are specifically designed for women. You can check some of them through these links below…
7 Best Pre Workout Supplements (Women)
5 Best Post Workout Supplements (Women)
Final Thoughts
When it comes to choosing your best abdominal workout routine, it’s always a wise move to go with the ones that require NO gym equipment such as above or use only portable devices that can help level up your workout right at the comfort of your own home!
If you wish another home workout program, you can also check this out!
Enjoy and have a safe workout!
If you ever need a hand or have any questions, feel free to leave them below and I’ll be more than happy to help you out.
You can also share this to every friend who wishes to get in shape again.
Thanks for passing by!
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It has been very difficult to get any sculpting in my abs region. As hard as I try, the abs just don’t bulge. I like the workouts you’ve listed, thanks!
My pleasure! grateful for visiting by!
Thanks for this article on great home ab workout.i really find this article useful on my personal fitness and health.
sometimes ago I developed an interest to start going sport exercise to to help my personal fitness and also develop some 6packs if possible. But my job don’t give me chance for that,so I gave up. But with this I can do some exercise at home. But I will like to ask can I combine all this exercises together at once as a starter or I should start from one to two and so on and be progressing day by day till I master all of them
Good day! You’re welcome and it’s my pleasure! Yes, you can combine all of these to achieve the optimum result. To assist you further, here’s another program that you can do at home…BEST HOME WORKOUT ROUTINES. Thanks for visiting by!
This is actually a great home AB workout. I have always like to have the six packs abs. I think your 7 abdominal exercise procedure is the right step to take in achieving this. I like exercising my body though so I think this is just going to be fun for me and hopefully I can get my six packs abs at the end of the 36 days. Thanks for this informative and helpful article.
I am grateful if you’ve found these are the right Abdominal exercises. You can definitely sculpt your abs through these exercises with your constant dedication, descipline and diet- the 3Ds. To assist you further, you need to visit this…PRE & POST WORKOUT FOODS. Have a safe workout!
Thanks for sharing this informative post as I am a lover of exercise the plank, and its numerous variations, are excellent at training your core in a functional way assisting with stability, posture and spinal alignment. Diet, total-body strength training and cardio exercise are also required to develop visible abs. Thanks for sharing I learnt other exercise I will be willing to try in no time.
You’re welcome and thanks.as well for passing by!
I am so glad I found your website! I now know I can do these exercises instead of going to the gym to workout. I also like the fact that they aren’t really hard to do.
Thanks for including the pictures so I can see what you are talking about. I will be bookmarking this page so that I can revisit and get more advice from your other pages.
Blessings
Lynda
My pleasure, Linda and you’re welcome! Here then is another easy-to-follow program that you can also do at the comfort of your home…BEST HOME WORKOUT ROUTINES. Enjoy and have a safe workout!
I found abdominal workout hard when I enrolled for it 3years ago. It was very difficult for me to achieve the six pack result which I have always longed for. I think I am going to start all over again following these tips you listed in your article. I actually like the Workout 1,4 and 5. With these once I am hopeful to achieve my six packs with time.
Hi there Kenechi! Good to learn you’re heading back to workout. To assist you further with your fitness journey, got to visit this…BEST FITNESS TIPS FOR BEGINNERS. Have a fun workout and take it easy!
Yes, yes, I love this article. No more flimsy excuse, No more I don’t have the equipment to do the workout that’s why I’m adding more weight. These are the series of self-workout that can be done in your house. This only requires commitment and determination to make it work. Many people want these six packs but they are not committed. Get up and do the workout in your room. Thanks to this writer.
You are right Marshall, commitment or dedication + descipline + diet = success. That being said, you’ve got to visit this…5 FOODS TO AVOID EATING. Be safe as you do your workout!
Thanks for this step by step workout. My cousin is till fat and and his belly is still big. Despite all this effort to be in a good shape. He has been he has been doing all kinds of work out exercise but ii still fails. I guess one of the things my brother didn’t do was consistency, apart from the fact that he was always doing it wrongly. Now that I have stumbled on this information, I need it as well as he needs it than I do, because he is so desperate, I will bookmark this page for future use. Thanks for contributing to our lives
No problem, Barry. It’s a great feeling to help even in the simplest way. To assist you and your brother further, you can also visit this…BEST FITNESS TIPS FOR BEGINNERS and these..PRE WORKOUT SUPPLEMENTS’ REVIEW – MEN and BEST POST WORKOUT SUPPLEMENTS (MEN). Have a fun and safe workout!