After 20 years as a personal trainer, without a doubt one of the most-asked questions by my clients is “Sam, how can I tone my stomach and get great abs?”. Yep, everyone wants a toned midsection and washboard abs, so I’m going to show you my favourite abs workouts that will tone your stomach and uncover those abs, plus I’ll let you in on a few tips to fast-track your fitness results!


What kinds of abs workouts are you looking for?

Home abs workouts for women

Home workouts for men


Australia's #1 At Home Program is just $59 a month, click here to learn more.

VIDEO: Women’s home abs workouts

Having a strong core means more than just being able to show off rock-hard abs (not that there’s anything wrong with showing off your hard work!). When you have strong, flexible core muscles your body is better able to perform almost every daily physical activity, from a fast home workout right through to safely lugging your shopping out of your car! I’d love you to try some of my favourite ab workouts you can quickly do at home. I’ve included an abs workout for you no matter what level of fitness you currently are.


CHOOSE YOUR FITNESS LEVEL

BEGINNER’S WORKOUT
INTERMEDIATE WORKOUT
ADVANCED WORKOUT


P.S. If you want to tone your stomach but you hate sit-ups, I’ve got a home workout for you too!
‘NO-SITUPS’ ABS EXERCISES


Back to top

7 quick abs exercises perfect for beginners at home

This simple home abs workout is perfect if you’re new to exercise. We’ll be doing 3 rounds of 7 exercises, and this routine will help you strengthen your core and build your abdominal muscle strength safely. Do each exercise for 30 seconds on, followed by 30 seconds rest.

If you can’t quite manage to finish 3 rounds at this intensity, don’t feel discouraged, the key to getting fitter isn’t about achieving some kind of perfection, it’s about making progress. simply increase the rest time between exercises to 40 seconds and you’ll make it through. Trust me, I’ve helped over 300,000 people get fitter at home, so I know it won’t take long before you find your physical strength and endurance has improved more than you thought it could!

Back to top

https://youtu.be/gWJJa4MJuJ4

Here’s the exercise routine:

  • Beginner’s Abs Exercise #1: Swing Sit Ups (30 seconds)
  • Beginner’s Abs Exercise #2: Toe Taps (30 seconds)
  • Beginner’s Abs Exercise #3: Kneeling Plank (30 seconds)
  • Beginner’s Abs Exercise #4: Lying Leg Raise – Left Side (30 seconds)
  • Beginner’s Abs Exercise #5: Lying Leg Raise – Right Side (30 seconds)
  • Beginner’s Abs Exercise #6: Supported V Sit (30 seconds)
  • Beginner’s Abs Exercise #7: Alternating Kneeling Shoulder Touches (30 seconds)

Repeat this beginner’s abs workout routine three times, and you’ll be well on your way towards a strong core and a toned stomach!

Real people – Real results

Over 300,000 people are getting fit & healthy at home with my online fitness & nutrition program

KristyAnn-lost-5kg-sam-wood
blank
terleah-lost-5kg
before & after - Amy lost 35kgs on 28bysamwood
Blair-lost-16kg
before & after - KristyAnne lost inches and kgs on 28bysamwood

Learn about our home fitness program here or join us now by clicking the big button below!

It’s less than $2 a day. No ongoing contracts. Cancel anytime.

How to build your core & tone your abs if you haven’t exercised in years (or ever!)

The best place to start is at the start! Pace yourself, don’t overdo it, but stay consistent so your body will naturally build more lean muscle.

Do this beginner’s abs routine 3 times a week, and when starts to feel a little easier, it’s a good sign your abdominal strength and endurance is improving. When an exercise routine gets easier, that’s when you should challenge yourself and do each exercise for a little longer. Work your way up until you reach a full minute for each exercise. When you’ve reached a full minute for each exercise, and you can do 3 rounds fairly easily… that’s when it’s time to go to the next level of abs workout. Soon enough, you’ll be proudly displaying those abs when Summer comes around again!

If you aim for progress not perfection, it won’t be long before you can achieve your daily 28-minute exercise goal and you’ll really start to see great improvements in your core strength and, of course, those abs!

VIDEO: 28-minute beginner’s abs workout with Sam

Here’s the exercise routine:

  • Eye Of The Tiger Exercise #1: Deep Mountain Climber Into Lunge Hold Alternating
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #2: Full Situps With Fingertips On Temples
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #3: Resistance Squats
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #4: Resistance Clean & Press – Left Side
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #5: Resistance Clean & Press – Right Side
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #6: Resistance Boxing Uppercuts
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #7: Deep Sumo Squat & Hold
    (20 seconds on, 40 seconds rest)
  • Eye Of The Tiger Exercise #7: Core Crunches
    (20 seconds on, 40 seconds rest)

Back to top


VIDEO: Intermediate abs workout ‘core crusher’

Give my 7-minute ‘Core Crusher’ a try. This workout may look deceptively easy but I guarantee you’ll really feel the burn and work those abs!

https://youtu.be/9B5I0-cwJrI

Here’s the exercise routine:

  • Core Crusher Exercise #1: Pushup Alternate Hand To Toe (30 seconds, no rest)
  • Core Crusher Exercise #2: Side Bridge – Left Side (30 seconds, no rest)
  • Core Crusher Exercise #3: Side Bridge – Right Side (30 seconds, no rest)
  • Core Crusher Exercise #4: Diagonal Mountain Climber (30 seconds, no rest)
  • Core Crusher Exercise #5: Flutter Kicks (30 seconds, no rest)
  • Core Crusher Exercise #6: V Sit (30 seconds, no rest)
  • Core Crusher Exercise #7: Core Crunches (30 seconds, no rest)

Back to top


VIDEO: Advanced 28-minute home abs workout

Challenge yourself with my advanced 28-minute workout called ‘Absolute Power’. It’s a resistance workout that is set at what my 28ers call the ‘maniac level’, so it will really put your body through the wringer! This resistance-based workout will keep your metabolism revved all day, to help you burn belly fat and uncover those amazing abs. So, if you’re ready to feel the burn, let’s do this!

Here’s the exercise routine:

  • Absolute Power (Advanced) Exercise #1: Resistance Boxing Jabs
    (60 seconds on, no rest)
  • Absolute Power (Advanced) Exercise #2: Resistance Squats
    (60 seconds on, no rest)
  • Absolute Power (Advanced) Exercise #3: Bridge With Lat Pull
    (60 seconds on, no rest)
  • Absolute Power (Advanced) Exercise #4: Jackknife Situps
    (60 seconds on, no rest)
  • Absolute Power (Advanced) Exercise #5: Chair Step With Resistance Curl – Left Side
    (60 seconds on, no rest)
  • Absolute Power (Advanced) Exercise #6: Chair Step With Resistance Curl – Right Side
    (60 seconds on, no rest)
  • Absolute Power (Advanced) Exercise #7: Long Jump Run Around
    (60 seconds on, no rest)

Back to top


What are core muscles?

The term ‘core’ commonly refers to all the muscles in your midsection (front, back and sides). It includes your traverse abdominis, erector spinae, obliques as well as your lower lats.

great abs Snez & Sam Wood
Your ‘core’ refers to all the muscles in your midsection (front, back and sides)

What are the benefits of having a strong core?

It’s easy to take your core muscles for granted but without a strong midsection, you wouldn’t be able to do relatively simple things like lugging the weekly shopping out of your car or picking up your toddler for a big hug! Having a strong midsection is fundamentally important to your body’s ability to carry out a range of functional movements, such as:

  • Improved posture
  • Better balance
  • Improved control and efficiency of movement
  • Greater endurance while exercising
  • Reduced likelihood of lower-back pain & injuries

Back to top

The best home abs workouts if you hate sit-ups

no-situp abs exercise - the side plank

If you’re sick of sit-ups but need an abs workout to strengthen your midsection, leave you sore to the core and help you work towards smashing your weight loss goals, why not put these super circuits to the test?



Beginner’s ‘No-Situp’ Abs Workout

You don’t need any special equipment so you can do this workout virtually anywhere for a quick attack on your stomach area!

Exercise #1: Bicycle Crunches (continuous for 40 seconds)
  • Lift your legs into a tabletop position, and brace your core
  • Perform a crunch on an angle by bringing your left elbow to your right knee, then bring your right elbow to your left knee.

Great for: Upper abs and obliques (it takes your standard crunches to the next level!)

Exercise #2: Leg Lowers (slowly, for 20 reps)
  • Lay flat and straight on your back and slowly raise and lower your legs within a range that is comfortable for you.
  • Make sure your hands and lower back are always on the floor.
  • Keep your movements slow and controlled and really focus on maintaining strong lower abdominal muscles.

Great for: Lower abs.

Exercise #3: Plank Up Downs (10 reps)
  • Begin in a full plank with your hands under your shoulders
  • Lower your right elbow to the mat then your left elbow, so you’re in an elbow plank position.
  • To rise up again, put your right hand on the mat and straighten your right elbow.
  • Do the same on the left to return to a full plank. 

Great for: Core.

Exercise #4: Side Plank With Hip Dips (20 per side)
  • Position yourself in a side plank position
  • Dip your hips down towards the floor
  • Raise your hips back up without rotating your body. 

Great for: Posture & Obliques.

Exercise #5: Slider Knee Tucks (20 slow reps)
You’ll need 2 core sliders for this exercise
  1. First, grab 2 core sliders, and place a foot on each one (as per the photo above)
  2. Engage your core and slowly stretch your legs out behind you, until you’re in a push-up position
  3. Make sure you’ve braced your core, then use your ab muscles to bring your knees towards your chest slowly, until you’re in a tucked position
  4. Now extend your legs out again while maintaining a strong and open upper body posture – don’t sag or let your shoulders hunch!

Back to top


Intermediate ‘No-Situps’ Abs Workout

Try this quick core workout. These exercises always seem easy at first but, if you’re doing it right and engaging your core, this is one of those sneaky little workouts that’ll have your abs burning in no time!

https://youtu.be/oS-K38BHJNQ
Exercise #1: Leg lowers (20 reps)
  1. Lay flat and straight on your back and slowly raise and lower your legs within a range that is comfortable for you.
  2. Make sure your hands and lower back are always on the floor.
  3. Keep your movements slow and controlled and really focus your mind on your lower abdominal muscles.
Exercise #2: Crunches with elevated feet (30 reps)
  1. Stay on your back, but now raise your legs to a 90-degree angle to your hips, with your knees bent and ankles crossed.
  2. Take a preparation breath, keep your core engaged, and as you exhale curl up into a crunch.
  3. Breath in as you lower your legs down (make sure you keep your core switch on to protect your lower back).
  4. Repeat this 30 times and you’ll definitely feel the burn in your upper abdominals!
Exercise #3: Side plank – Left (and hold it as long as you can)

This is the final exercise in this no-situps, core crunching abs workout… so give it all you can, you’ve got this!

  1. Lay on your left side, keeping your body straight and aligned.
  2. Now lift your upper body up by putting your left elbow under your shoulder and engage your core in preparation for the next step…
  3. Use your left elbow and shoulder for support and raise your hips off the ground, ensuring your body is in a straight line from your head down to your toes
  4. Now hold this side plank as long as you can. Make sure you don’t sag, keep your chest open, and ensure your body stays straight, from head to toe
  5. And don’t forget to breathe, you’ll last longer! 🙂
Exercise #4: Side plank – Right (hold for as long as you can)
  1. Lay on your right side, keeping your body straight and aligned.
  2. Now lift your upper body up by putting your right elbow under your shoulder and engage your core in preparation for the next step…
  3. Use your right elbow and shoulder for support and raise your hips off the ground, ensuring your body stays in a straight line from your head down to your toes
  4. Now hold this side plank as long as you can. Make sure you don’t sag, keep your chest open, and don’t forget to breathe through the movement.
    (this might be a static hold but you will feel it tomorrow!)

Repeat this quick home abs workout routine three times and I promise, if you weren’t sure where your abs were before today, you’ll definitely know where they are tomorrow!

Back to top


Abs Tip #1: Smarter exercises to max your fat-burn

Incorporate Resistance Training! That’s right cardio bunnies – you’ll need to do some weights! Resistance training builds lean muscle and this boosts your metabolism so your body will burn calories long after you’ve finished your workout, yep, even while you’re sitting on the couch!

The good news is that you don’t have to lift heavy weights, and you don’t have to become ‘Queen Of The Squat Rack’. You simply need exercises that provide some form of resistance your muscles can work against. Resistance training is a really broad term, and it can include exercises using nothing but your own bodyweight, or it can incorporate simple equipment like elastic resistance bands or medicine balls or, it could even include working out on a TRX machine or on a Pilates reformer.

The more lean muscle you have, the more calories you’ll burn throughout the day. The more calories you burn, the quicker you’ll reduce your body fat, so you’ll naturally uncover your toned abs that lay just underneath… faster!

resistance training using your own body helps burn more calories to uncover your ab muscles faster
Include resistance training to burn more fat and uncover your ab muscles faster


abs are made in the kitchen
It really is true, abs ARE made in the kitchen!

Abs Tip #2: Foods to uncover your abs faster

The good news is that you don’t have to give your diet a major overhaul overnight, and you don’t need to become a Masterchef. You also don’t have to skip meals (and in fact, you shouldn’t as it can hinder your results). All you need to do is focus on eating ‘real food’.

If you want to get a toned physique and uncover those abs, cut the processed foods and eat a ‘real food’ diet with fresh wholefood ingredients so you are getting everything an active body needs.

You can make great progress towards achieving a toned stomach, simply by cutting out refined carbs (but keep the unrefined, complex carbs), and reducing your intake of salt, sugar and alcohol. To achieve and maintain defined abs it’s also best to avoid stomach-bloating processed and packaged foods wherever possible.

To help you uncover those amazing abs, grab my free 7-day meal plan below!

Back to top


FREE: 7-day meal & exercise plan

lose belly fat free 7 day guide

Request your FREE flat stomach guide now!

P.S. Once you get your guide, I’ll email you a daily reminder for the first 7 days to help keep you on track. Then, I’ll send you a weekly email with my top tips to becoming a fitter and healthier version of you.


By subscribing to our emails, you are agreeing to our Privacy Policy and Terms of Use


Ready for a fitter, healthier you?

Australia's #1 home fitness & nutrition app 28bysamwood

Need More Help? FAQs

Got a question? Drop us a line and we’ll get back to you ASAP

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.