Bodyweight Abs & Core Workout for Intermediate
A bodyweight abs & core workout for intermediate that you can do at home with no equipment. 6 exercises, about 45 minutes, targeting abs.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 45 minutes |
| Muscles | Abs |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Reverse Crunch | 4 × 15 |
| 2. Russian Twist | 4 × 15 |
| 3. Plank | 3 × 45 sec |
| 4. Cocoons | 4 × 15 |
| 5. Butt-Ups | 4 × 15 |
| 6. 3/4 Sit-Up | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Reverse Crunch
Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
2. Russian Twist
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. Plank
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
4. Cocoons
Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
5. Butt-Ups
Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight.
6. 3/4 Sit-Up
Lie down on the floor and secure your feet. Your legs should be bent at the knees. Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
More workouts like this
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.