15 Best Floor Abdominal Exercises You Can Do At Home

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By: Steven Kim

Here are the 15 best floor abdominal exercises for a strong core. With these exercises, you can burn fat at home without going to the gym.


Here are 15 floor abdominal exercises you can do at home.

These exercises are my favorite abs exercises because they developed my core the fastest.

Try different exercises and find the one that works for you. I’m sure you’ll be able to train your core faster than anyone else and have a six pack soon.

Let’s check out the 15 best floor abdominal exercises to burn fat.

1. Dead Bug
2. V-Up
3. Plank
4. Side Plank
5. Reverse Crunch
6. Bicycle Crunch
7. Mountain Climber
8. Bird Dog
9. Ab Rollout
10. Flutter Kick
11. Russian Twist
12. Jackknife Sit-Up
13. Hollow Body Hold
14. Reverse Plank
15. Heel Touch

1. Dead Bug


The dead bug is a representative exercise that can train the core. And it is effective even for people with weak muscle strength because it allows you to do the exercise without putting a lot of strain on the body. It helps to correct a distorted pelvis, and is a good exercise for strengthening the spine and lower body including the core.

  1. Lie on your back on the floor and lift your knees so that your shins are parallel to the floor.
  2. After extending your arms toward the ceiling, extend your left arm toward the back of your head while simultaneously extending your right leg.
  3. When the outstretched arm and leg return to their original position, repeat this time with the right arm and left leg.

2. V-Up


The v-up is a movement that raises the upper and lower body at the same time and requires a sense of balance. It is an effective exercise to develop the upper and lower abdomen at the same time in a short time. Exercising with the correct posture is more important than the number of repetitions. 

First, sit on a chair at an angle and practice balancing while supporting your upper body on the backrest, and then do it on a mat when you get used to it. As the angle between the arms and legs decreases, the intensity of the exercise increases.

  1. Lie on the floor with your knees slightly bent and your arms extended over your chest.
  2. Lift the upper body and legs at the same time so that the upper body and legs form a V-shape. At this point, extend your arms so that they are parallel to your legs. Pause at the top, keeping your back at about 45 to 60 degrees with the floor.
  3. Slowly return to the starting position and repeat the movement.

3. Plank


The plank is a representative exercise that strengthens the core, an essential muscle of the body. It also develops the muscles around the spine by contracting the entire central muscle of the body. You can burn calories and reduce body fat while stimulating the abdomen. It can improve your athletic ability and improve your sense of balance.

  1. In a prone position, hold the center of gravity with your forearms and spread your legs slightly apart.
  2. The body maintains a straight state throughout.
  3. Tighten your abs and lift your body forward. Hold the contraction for a few seconds. The chin is slightly pulled. Continue to contract your abs during the exercise. It is very important to work out consciously and to focus on all the muscles of the abdomen. Don’t let your head drop too much.
  4. Hold this position for at least 15 seconds.

4. Side Plank


The plank is the best exercise to tone your whole body, including your core muscles. In addition, it consumes more energy while building muscle, and it helps in weight loss because it has the effect of burning fat. You can increase the effectiveness of your exercise by doing the side plank, which is more intense than the basic plank position.

  1. In a side-lying position, place your elbow under your shoulder to support your body.
  2. Keep your elbow, hip and heel in a straight line.
  3. Lift your pelvis and buttocks. Be careful not to lean forward. Straighten it so that it forms a straight line from the ankle to the shoulder.
  4. Lower your hips and return to the starting position. Repeat the movement.

5. Reverse Crunch


The reverse crunch is an exercise that strengthens the lower part of the rectus abdominis muscle. Instead of lifting your upper body, you can strengthen your lower abdomen by lifting your legs. Use the force of the lower abdomen to contract the pelvis as much as possible toward the chest. Incline benches can be used to increase strength.

  1. Lie on a bench and hold the top of the bench with both hands.
  2. Raise your legs and slightly bend your knees.
  3. Roll up your pelvis until your lower back is about 10cm off the bench floor.
  4. While maintaining the tension in the lower abdomen, lower the leg slowly and return to the original position.

6. Bicycle Crunch


The bicycle crunch is an exercise that can be easily done at home, just like pedaling a bicycle. It can improve muscle strength and mass. It also helps with weight loss, and has various benefits such as strengthening the core and preventing injuries. If you repeat the bicycle crunch exercise for 1 minute a day for 2-3 weeks, you can see the visual results as your elastic body is gradually revealed.

  1. Sit on the floor with your knees bent and tighten your abs to pull them toward your spine.
  2. Slowly tilt your upper body back, legs lifted into the air, arms resting on head.
  3. While turning the body to the left, pull the knee of the left leg so that the right elbow and left knee are close to each other, and then return it to its original position.
  4. Repeat in the opposite direction.

7. Mountain Climber


The mountain climber workout is one of the best full-body workouts you can do at home. It’s similar to running in a push-up position. It stimulates the entire body to remove fat and helps to build a toned body. You can also train several muscles in your core and legs, including your shoulders and arms, and boost your fitness level.

  1. Lie on the floor in a push-up position.
  2. Fully extend arms and gaze toward the floor. At this point, bring your head, hips, and knees close to a straight line.
  3. Keeping tension in your abdomen, bring one leg forward. Do it as if you are kicking your knees high.
  4. At a constant tempo, switch legs and pull your knees toward your chest.
  5. It is important that the body is not shaken as much as possible.

8. Bird Dog


The bird dog exercise strengthens the gluteus maximus muscle when lifting the leg, and develops the upper trapezius and shoulder deltoid when raising the arm. In addition, the abdominal muscles are strengthened in the process of maintaining the posture, which helps to stabilize the movement of the whole body muscles.

  1. Get down on your knees and spread them hip-width apart and place your palms shoulder-width apart and place them on the floor.
  2. Lift one hand and the opposite knee off the floor and practice balancing the other hand and knee and keeping the weight in the center.
  3. When the posture is stable, point the raised arm straight forward and extend the opposite leg backward. You should form a straight line from one hand to your foot, and your hips should be perpendicular to the floor.
  4. When your lower back starts to sag, keep your back straight and raise your legs as high as possible.
  5. Hold for 5 seconds, then repeat the entire process on the other side.

9. Ab Rollout


You can do the exercise using a device with handles on either side of the wheel, called the ab roller, or with a barbell.

It requires more muscular endurance of the core muscles and induces more isolation of the epigastrium. It is a more effective and high-level abs exercise because the entire abs are stimulated.

  1. Kneel on the floor and hold the equipment. At this time, it is good to keep the thighs vertical.
  2. Breathe in and feel your abs stretch and push it farther away.
  3. Pull the body while contracting the abdominal muscles. Pull it as if you are curling your body inward.

10. Flutter Kick


The flutter kick is a great exercise to strengthen your core muscles, especially your lower abdomen and hip muscles. It is similar to the stroke of swimming and is an exercise performed on the floor.

  1. Lie down on the mat.
  2. Raise both feet while maintaining the tension in the abdominal muscles.
  3. Move your feet up and down in the air as if you were swimming.

11. Russian Twist


The russian twist is an exercise that develops the internal and external obliques. Tilt your upper body back so that your shoulders can turn left and right while contracting your rectus abdominis muscles. If you turn your upper body too much, it can put a strain on your lower back, so keep an appropriate range of motion. While the exercise intensity is high, the posture becomes unstable, so you need to pay more attention to maintaining the posture. You can use a medicine ball or dumbbells to increase the intensity of the exercise.

  1. Sit on the floor, bend your knees, spread your legs shoulder-width apart, and place them on your knees with your arms outstretched.
  2. Tilt your upper body back about 45 degrees.
  3. Rotate to the left with a twisting feeling of the body and pause for a moment.
  4. Change direction, rotate to the right and pause.
  5. Return to the initial position.

12. Jackknife Sit-Up


The jackknife sit-up is an effective abdominal exercise that can stimulate the upper and lower abdomen at the same time. If you have lower back pain, you can reduce the burden on your lower back by placing your legs and arms on the floor and exercising with one leg while bringing your hands together. Moving the upper and lower body at a constant speed and allowing them to meet at the same point is good for the effect of exercise.

  1. Lie on your back with your back on the mat and look at the ceiling, raise your head and spread your legs and arms to form an X shape.
  2. Inhale and pause, then exhale while raising your arms and legs in an X shape.
  3. Pause for 2-3 seconds, then slowly return to the starting position and breathe in.

13. Hollow Body Hold


The hollow body hold is a hold exercise that has the effect of strengthening the abdominal muscles and correcting posture. In the beginning, perfect posture can be difficult, so you can start with your knees or elbows bent. For beginners, it is recommended to start by holding on for about 30 seconds and then gradually increase the time.

  1. Lie on your back with your arms extended over your head.
  2. Press the lower back on the floor. Slowly push your lower back down so that it is flat on the floor. Keep your hips and shoulders on the floor as well.
  3. Lift your hands and feet approximately 15 cm (6 inches) off the floor. Contract your core to lift your arms and legs off the floor.
  4. The lower back should be completely attached to the ground.

14. Reverse Plank


The reverse Plank, which reverses the plank position, is an effective exercise to stimulate the core muscles, including the thighs, buttocks, and back muscles, to make the body line beautiful. As a full body exercise, it has the advantage of being able to obtain the effects of bridge and plank exercises at the same time.

  1. Sit upright with your feet on the floor. Tilt your upper body slightly back and place your palms on the floor.
  2. Lift your torso from that position. Support your weight with your hands and heels. Make a straight line from the shoulder line to the ankle.
  3. Keep your body in a straight line and hold it as much as possible. When the strength is lost and the hips go down, return to the original position and repeat the motion.

15. Heel Touch


The heel touch is an exercise that touches the heel. It looks simple, but if you focus on your abs, it’s a good exercise to strengthen your rectus abdominis and external obliques.

  1. While lying on your back facing the ceiling, bend your knees and place them hip-width apart.
  2. While maintaining abdominal pressure, press so that the lower back does not fall off the floor.
  3. With your arms in a straight line, extend your right hand and lightly touch your right foot. At this time, turn your body to the right with the power of your abdominal muscles.
  4. Do the same for the left side.

What to do Next?

You’ve checked out 15 abs workouts, but don’t try to master them all. It is more important to do one exercise in the correct posture than to do a variety of movements.

Want to gain muscle and have a six pack? The surest way is to exercise regularly and gradually increase the intensity of your exercise.

Muscle growth occurs when the rate of protein synthesis is greater than the rate of protein breakdown. And both are controlled by complimentary cellular mechanisms. It is important to exercise regularly, as exercise often takes weeks or months for this process to occur. [1]

If you don’t already have a workout routine to build a six pack, check out our article on the 5-minute abs workout routine.

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Steven Kim

Steven is a huge fan of home gym. He started making his first home gym in 2016 and now does most of his workouts at home. He founded NEO Home Gym with the best team members and provides various exercise advice.

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