* Stretching exercises are not included in this list!

Bodyweight Ab Exercises Without Weights And Equipment

L-Seat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Quadriceps, Adductors, Abductors, Triceps, Deltoids
required:Nothing
optional:Fitness Mat, Seat
level:Challenging
type:Strength - isometric
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In and outs / Knee Tuck

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Quadriceps
required:Nothing
optional:Bench, Fitness Mat, Stool, Weight Cuffs
level:Normal
type:Strength
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Adductors, Abductors, Trapezius, Lower Back
required:Nothing
optional:Seat, Weight Cuffs, Exercise Ball, Bench
level:Normal
type:Strength, Cardio
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Side Bridge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Lower Back, Rectus Abdominis, Glutes
required:Nothing
optional:Seat, Dumbbell, Bench, Fitness Mat
level:Easy
type:Strength
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Dragon Flag

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Glutes, Lower Back
required:Nothing
optional:Bench, Fitness Mat, Workout Partner, Barbell
level:Challenging
type:Strength
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Plank With Hip Twists

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Quadriceps, Hamstrings, Glutes, Trapezius
required:Nothing
optional:Fitness Mat, Seat
level:Normal
type:Strength
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Scorpion Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Glutes, Pectoralis Major
auxiliary muscles:Deltoids, Rectus Abdominis, Triceps, Serratus Anterior, Latissimus Dorsi, Lower Back
required:Nothing
level:Hard
type:Strength
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques, Adductors
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Sliding Towel Pike

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstrings, Glutes
required:Towel
level:Normal
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Rectus Abdominis, Quadriceps
auxiliary muscles:Adductors, Lower Back, Obliques
required:Nothing
optional:Dumbbell, Kettlebell, Backpack, Fitness Mat
level:Normal
type:Strength, Cardio
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