Best Bodyweight Exercises for Ripped Abs

A strong core is essential for a healthy and fit body. It not only helps you perform daily tasks with ease but also reduces the risk of injury and improves posture.

But let’s be honest, who wouldn’t want to show off a chiseled six-pack while on the beach or at the gym? That’s why we’re here to talk about the best bodyweight exercises for ripped abs.

Bodyweight exercises are great for targeting your abs because they’re convenient and don’t require any equipment. You can do them anywhere, anytime, and still get a challenging workout.

In this article, we’ll break down some of the best bodyweight exercises for abs and how to add them to your workout routine.

What are the best bodyweight exercises for ripped abs?

Plank

The plank is a classic bodyweight exercise that works your entire core, including your abs, obliques, and lower back.

To do a plank, start on your hands and knees and then extend your arms so you’re supported by your forearms and toes. Hold this position for 30-60 seconds, keeping your body straight from head to toe.

There are several variations of the plank that can add a new challenge and target different areas of your abs. For example, you can try a side plank, which works your obliques, or a moving plank, where you alternate lifting one arm and the opposite leg.

Mountain Climber

The mountain climber is a dynamic exercise that gets your heart rate up while working your abs, hips, and thighs.

To do a mountain climber, start in a plank position and then bring one knee towards your chest, keeping the other leg extended. Quickly switch legs, bringing the other knee towards your chest. Repeat for 30-60 seconds.

You can add variations to the mountain climber like adding a jump at the end of each rep or holding a plank for longer periods.

Leg Raise

The leg raise is an excellent exercise for targeting the lower abs. To do a leg raise, lie on your back with your hands under your butt for support.

Slowly raise your legs up until they’re perpendicular to the floor, then lower them back down. Repeat for 10-15 reps.

For a more challenging variation, try keeping your legs straight and lifting them until they’re above your hips. You can also try a hanging leg raise, where you hold onto a pull-up bar and raise your legs.

Russian Twist

The Russian twist is a great exercise for targeting your obliques. To do a Russian twist, sit on the floor with your knees bent and your feet flat on the ground.

Hold your hands together in front of your chest and then twist your torso to one side, keeping your feet on the ground. Repeat for 10-15 reps on each side.

Want a bit more of a challenge? Try holding a medicine ball or a weight while you twist, or raise your feet off the ground and balance on your butt.

Reverse Crunch

The reverse crunch is another excellent exercise for targeting the lower abs. To do a reverse crunch, lie on your back with your hands under your butt for support.

Bring your knees towards your chest, then lift your hips off the ground, keeping your knees bent. Lower your hips back down to the starting position. Repeat for 10-15 reps.

For a more challenging variation, try extending your legs out straight and lifting them towards the ceiling, then lowering them back down.

Bicycle Crunches

Bicycle crunches are a classic ab exercise that targets the rectus abdominis, obliques, and hip flexors. 

To perform this exercise, start by lying on your back with your hands behind your head. Bring your right knee up towards your chest while you rotate your torso and bring your left elbow towards your right knee. Alternate sides for a full set.

Squat Thrusts

Squat thrusts are a full-body exercise that works the abs, legs, and arms. Start in a standing position and drop down into a squat, then kick your legs back into a push-up position.

Reverse the motion to return to the standing position. Repeat for a full set.

Burpees

Burpees are a high-intensity exercise that work the entire body, including the abs. Start in a standing position, then drop down into a squat, kick your legs back into a push-up position, and then jump back up to the starting position. Repeat for a full set.

Lateral Hops

Lateral hops are a plyometric exercise that targets the obliques and hip flexors. Start by standing with your feet shoulder-width apart, then jump laterally from one foot to the other. Repeat for a full set.

Push-Ups

Push-ups are a classic exercise that targets the abs, chest, and triceps. Start in a plank position, then lower your body down until your chest touches the ground. Push back up to the starting position. Repeat for a full set.

Tuck Jumps

Tuck jumps are a plyometric exercise that targets the abs and legs. Start by standing with your feet shoulder-width apart, then jump and bring your knees up towards your chest. Land softly and repeat for a full set.

Inverted Rows

Inverted rows are an exercise that targets the upper back, biceps, and abs. Start by lying under a bar or using TRX straps, then grip the bar with your palms facing towards you. Pull your chest up towards the bar, then lower yourself back down. Repeat for a full set.

Elbow to Knee Crunches

Elbow to knee crunches are an exercise that targets the rectus abdominis and obliques. Start by lying on your back with your hands behind your head. Bring your right elbow towards your left knee, then alternate sides for a full set.

Horizontal Leg Lifts

Horizontal leg lifts are an exercise that target the lower abs. Start by lying on your back with your hands behind your head. Raise both legs up towards the ceiling, then lower them back down. Repeat for a full set.

Creating a Workout Routine

To get the most out of these exercises, aim for 3-4 sets of 10-15 reps for each exercise, with 30-60 seconds of rest between sets. As you get stronger, you can increase the number of reps and sets, or add more weight if you’re using a medicine ball or weight.

A sample workout routine could look like this:

• Plank: 3 sets of 30-60 seconds
• Mountain Climber: 3 sets of 30-60 seconds
• Leg Raise: 3 sets of 10-15 reps
• Russian Twist: 3 sets of 10-15 reps on each side
• Reverse Crunch: 3 sets of 10-15 reps

More Bodyweight Exercise Options with Total Gym

Bodyweight exercises without equipment are great, but if you want to exercise regularly and grow your muscles, it could be worth looking at ways to increase the intensity of exercise.

The Total Gym is a unique piece of fitness equipment that utilizes your body weight and gravity to provide resistance for a variety of exercises.

Unlike traditional home gyms that rely on external weights, the Total Gym uses a sliding board and pulley system to challenge your muscles.

The adjustable height of the slide board allows for a customizable workout, as a higher setting will increase the resistance by lifting a higher percentage of your body weight, while a lower setting will decrease the resistance by lifting a smaller percentage of your body weight.

The Total Gym also allows for a full range of motion during exercise; depending on the model, hundreds of exercises can be performed for the arms, legs, and core.

Total Gym has been producing exercise machines for over 30 years and we have reviewed many of them so please check out our Total Gym XLS review, Total Gym FIT review, and Total Gym GTS review

Each model has its own unique features and attachments, but they all utilize the same principle of using your body weight and gravity as resistance.

The best abs bodyweight exercises on a Total Gym are with the awesome Total Gym AbCrunch Accessory. You can use this on all machines but it comes included with the FIT and GTS

	Total Gym FIT	Total Gym XLS	Total Gym GTS
Exercises	85+	80+	250+
Resistance Levels	12	6	22
Attachments	AbCrunch Leg Pull Upgraded Squat Stand 2-piece Wing Attachment	Leg Pull Ribbed Squat Stand Wing Attachment	Telescoping squat stand Scrunch Retractable dip bars 3 grip pull-up bar + loads more
Weight Capacity	450 lb	400 lb	650 lb
Warranty	Lifetime frame, 2 year parts	Lifetime frame, 6 month parts	5-year Warranty on Frame, 1-year Warranty on Parts
Price	$$$ Check Price Here	$$ Check Price Here	$$$$ Check Price Here

Final Thoughts on Abs Bodyweight Exercises

I hope that these bodyweight exercises have given you some inspiration to get working on your abs and get ripped.

Body weight exercises for abs are convenient, don’t require any equipment, and can be easily added to your workout routine.

Remember to start slow and progress gradually, and always listen to your body. With consistency and dedication, you’ll be well on your way to a strong and toned core. Happy abs building!