* Stretching exercises are not included in this list!

Bodyweight Ab Exercises Without Weights And Equipment

L-Seat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Obliques, Quadriceps, Adductors, Abductors
required:Nothing
optional:Fitness Mat, Seat
level:Challenging
type:Strength - isometric
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Side Bridge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Lower Back, Rectus Abdominis, Glutes
required:Nothing
optional:Dumbbell, Bench, Fitness Mat, Seat
level:Easy
type:Strength
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In and outs / Knee Tuck

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Quadriceps
required:Nothing
optional:Weight Cuffs, Bench, Fitness Mat, Stool
level:Normal
type:Strength
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Dragon Flag

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Rectus Abdominis
auxiliary muscles:Obliques, Lower Back, Adductors
required:Nothing
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Trapezius
required:Towel
optional:Backpack
level:Challenging
type:Strength
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