You are here

The No-Equipment Abs Workout You Need When You're On the Go

Basic crunches are fine, but they're no longer considered the most effective exercise on the path to a six-pack. To see the most progress when trying to define your abs, it's best to work your whole core with moves that target the upper abs, lower abs, and obliques (eating certain foods also helps). That's why Jeanette Jenkins, celeb trainer of the Hollywood Trainer Club, tailored this workout specifically for those areas — AKA the rectus abdominis and transversus abdominis. As you move through each exercise, try to keep your abs engaged, squeezing your belly button to your spine throughout. If you do, you'll start to see definition — and feel strong AF — before summer hits.

Lower Abs Workout

How it works: Complete the indicated number of reps for each move; immediately move on to the next exercise with no rest in between. Want a demo? Watch Jenkins walk you through each move, beginner and advanced modifications included.

Knee to Nose

A. Start in high plank position. With abs engaged, bring right knee and nose together.
B. Return to start. That's 1 rep. 

Do 10 to 16 reps, alternating sides. 

Plank Up & Down with Core Rotation

A. Start in high plank position. Lower right forearm to ground, then left.
B. Press right palm to ground, pushing back up to high plank position. Immediately do the same with left palm.
C. Draw right knee to left elbow, then return right foot to ground.
D. Draw left knee to right elbow, then return left foot to ground. That's 1 rep.

Do 5 reps.

Bent-Knee Plank

A. Start in forearm plank position.
B. Bend knees until almost touching ground, tilting pelvis under and contracting abs.

Hold for 30 seconds to 1 minute.

Plank with Arm & Leg Extension

A. Start in forearm plank position.
B. Lift right leg and left arm about one foot off ground.
C. Hold 8 to 10 seconds. Lower right leg and left arm back to forearm plank.
D. Repeat with left leg and right arm.

Do 6 reps per side.

Double-Leg Reach

A. Start lying on back, knees in tabletop position.
B. Engage abs to lift head and shoulder blades off the ground while extending legs at about forty-five degrees.
C. Return to start.

Do 10 to 16 reps.

Single-Leg Lower

A. Start lying on back, knees in tabletop position, with hands behind head and core engaged so shoulder blades are lifted off the ground.
B. Lower left leg until it's almost touching the ground. Return to start.
C. Lower right leg until it's almost touching the ground. Return to start. Continue alternating. 

Do 16 to 20 reps per side.

Single-Leg Lower with Twist

A. Start lying on back, legs in tabletop position, with hands behind head and core engaged so shoulder blades are lifted off the ground.
B. Lower right leg until almost touching the ground, rotating at the waist to bring right elbow to left knee. Return to start.
C. Lower left leg until almost touching the ground, rotating at the waist to bring left elbow to right knee. Return to start.

Do 16 to 20 reps per side.

Scissor Kick

A. Start lying on back, legs straight and lifted about one foot off ground. Lift chest to engage abs.
B. Scissor legs, lifting right leg a few inches while simultaneously lowering left leg a few inches.
C. Switch, raising left leg and lowering right leg. That's 1 rep.

Do 16 to 20 reps.

Reverse Crunch with Double-Leg Lift

A. Start lying on back, legs extended straight above hips.
B. With control, raise hips a few inches off the ground.
C. Lower both legs until they are a few inches off the ground.
D. Return to start. 

Do 16 to 20 reps.

Bent-Knee V-Up

A. Start in seated position, holding knees to chest with feet hovering off the ground.
B. Extend arms overhead and legs long while leaning back so mid-back touches the ground but shoulder blades, hands, and legs still hover.
C. Return to start.

Do 16 to 20 reps.