24 ab exercises: Ideal for training at home

Above this text, you can see a video where I demonstrate 24 core exercises you can do at home.

In this written section, we’ll dive deeper into what these exercises actually do to your body and how to approach core training the right way. We’ll also break down some of the biggest myths around getting a “flat stomach”.

If you’re ready to jump straight into the best ab exercises, head to the video. If you’re here for information, enjoy the read. And if you’re specifically looking for a structured ab workout at home or targeted lower ab exercises, follow those links.

Why a strong core really matters

People talk about the “core” all the time, but what does it actually mean to have a strong core?

Your core isn’t just your abs (or that promised six-pack).
It’s a whole group of muscles — including your lower back, obliques (side muscles), and even the muscles around your pelvis.

All of these muscles work together to support your body in everyday life: when you lift shopping bags, move furniture, bend down to tie your shoes, or simply sit down and stand up again.

A strong core helps your body function properly and protects you from injuries. It’s especially important if you struggle with lower back pain.

So ab exercises are not just about aesthetics — they’re about better balance, stability, and overall health (Source: Harvard Health).

Whether you’re just active or an athlete, train your abs

Whether you’re a weekend warrior or a serious athlete, ab work should not be optional.

Most of the power you generate in complex movements in almost every modern sport (okay, maybe not chess) comes from the core.

A tennis swing? Core. Contact sports like judo, wrestling, or handball? Core again. Swimming, gymnastics, kicking a ball with power? Believe it or not — still the core doing a huge part of the job.

10 best ab exercises from the video

All of the exercises in the video help activate your entire core. None of them repeat the exact same movement pattern, which means you’re hitting different muscle fibers and angles. The exercises are intense but very doable at home and will help you build a strong, stable core.

Here’s a closer look at 10 of the 24 ab exercises from the video.

1. Standing oblique crunch

This exercise targets your side core muscles — the obliques.

Stand tall with your hands behind your head. Gently lift one leg out to the side while you bring your elbow towards it, focusing on moving from your waist rather than just from the hips. Slowly return to standing.

It’s a great way to strengthen the sides of your abs at home, especially because those muscles are often neglected.

2. Dead bug

A true classic and one of the best core exercises you can easily do at home.

Lie on your back. Reach your arms up toward the ceiling and bend your knees to 90 degrees so your legs are in “tabletop”. Then slowly lower the opposite arm and leg toward the floor, keeping your lower back pressed into the ground the whole time. Alternate sides with control.

Dead bug teaches your body how to properly activate the core and maintain stability while your arms and legs move.

3. Straight leg raises

This simple but powerful exercise targets the lower abs.

Lie on your back with your arms by your sides. Lift your straight legs up toward your torso, then lower them slowly without letting your heels touch the floor.

Straight leg raises are perfect for beginners who want to build strength in the lower part of the abs. They work well for both women and men.

4. Regular plank

In a standard plank, you support your body on your forearms and toes, keeping a straight line from your head to your heels.

A good plank activates the entire core and improves endurance, stability, and posture.

5. High plank with knees to elbow

Start in a high plank (on your hands). Then bring one knee toward the opposite elbow in a controlled motion.

This dynamic variation challenges your core through movement and coordination.

High plank with knees to elbow is a great way to combine strength and mobility. Plus, because so many muscles are working at once, it can also support fat loss as part of a bigger training and nutrition plan.

6. Scissors

Lie on your back and lift both legs a few centimetres off the floor. Then cross them over each other in a “scissor” motion, one over the other.

The key is to keep your lower back glued to the floor. Scissors hit the lower abs hard and are fantastic for building a strong, defined midsection.

7. Hollow body hold

Lie on your back, then lift your arms and legs a few centimetres off the floor while you squeeze your abs.

Your body should form a gentle banana-like curve. Hollow body hold is a challenging isometric exercise (you’re holding, not moving) that builds serious core strength.

8. Hollow body crunch

You start in the same position as the hollow body hold, but now you add movement.

From that “banana shape”, bring your arms and legs closer together, as if you’re trying to fold your body in half, while actively squeezing your abs. Then return with control.

Hollow body crunch develops functional strength and coordination, especially useful if you’re into calisthenics, Pilates, or gymnastics-style training.

9. Bicycle crunches

Lie on your back with your hands behind your head and your legs lifted and bent.

Now alternate: bring your opposite elbow toward your opposite knee while the other leg extends out, like you’re pedalling a bicycle.

Bicycle crunches work the whole core, with a strong emphasis on the obliques.

10. Standard abdominal crunch

Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest.

Lift your upper body by engaging your abs (don’t pull on your neck) and slowly lower back down.

The standard crunch is a basic ab exercise that many people start with when their goal is a flatter stomach.

Other core exercises you’ll find in the video

• Core side bend
• Isometric dead bug hold
• Side heel taps
• Hands to knees touches
• Bicycle leg tilts
• Bicycle crunches
• Vertical toe touches
• Horizontal scissor kicks
• Side plank
• Side plank rotation
• Rocking plank
• Plank hip dips
• High plank knees to elbow

Core training truths vs. myths: Beginner ab exercise tips

If you’re a beginner looking for safe, effective ways to strengthen your abs at home, you’ve probably seen all kinds of “flat belly in 7 days” promises and magic tricks.

Before you dive into another list of ab moves, it’s important to separate what actually works from what doesn’t.

Let’s break down a few common myths that can slow down your progress and mess with your expectations.

Myth #1: Core exercises burn belly fat

Let’s clear this up right away: you cannot burn fat from just one specific area of your body.

Ab exercises like crunches will not melt belly fat off your stomach, not even with “the perfect routine”.

Fat loss comes from a combination of nutrition and training. To actually see defined abs, you first need to reduce your overall body fat through a calorie deficit, balanced diet, and regular movement.

Ab exercises absolutely strengthen your muscles. But those muscles will stay hidden under a layer of fat if your overall body fat percentage is still high.

In reality, your body burns fat everywhere, not only in the area you’re training. Calories are the key to fat loss, not one “magic” exercise (Source: Mayo Clinic).

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Myth #2: You can “spot reduce” fat

If you still believe that doing endless ab exercises will directly “burn belly fat”, it’s time to retire that idea.

There is no such thing as true, targeted fat loss from one small area.

Your body decides where it will lose fat first based on genetics and other factors. You might notice your legs or arms leaning out before your waistline changes — that’s normal, even if it’s annoying.

Genetics, diet, hormones, stress, sleep, and lifestyle all play a big role here.

So instead of focusing only on ab workouts, combine them with cardio workouts, pilates workout, pilates ball work, full-body strength training, bodyweight workouts, and a healthy diet to reduce overall body fat.

And don’t forget — patience is key.

Myth #3: A six-pack automatically means a strong core

What about a six-pack? Yes, everyone wants one, but visible abs don’t automatically mean your core is strong or functional.

Your six-pack muscles (rectus abdominis) are just one piece of the puzzle.

A truly strong core includes many other muscles. These include deep transverse abdominis, which plays a huge role in stability, as well as the muscles of the lower back and pelvic area.

So while a six-pack may look great in photos, your main goal should be functional strength and full-core stability, not just the “look”.

How to do ab exercises the right way

Now that you know what the core really is, the next step is learning how to train it effectively.

It’s not enough to just repeat the same crunch routine forever — technique and exercise selection matter.

To build both shape and strength, you want exercises that engage the whole trunk: front, sides, back, and pelvis. Core moves like planks, dynamic holds, and stability ball exercises are fantastic for this.

If you watch the video above, you’ll see a diverse mix of effective ab exercises that target different areas of the core. That way, you’re building overall strength and stability, not just the upper abs.

How to build your own at-home core routine

Start simple. That's how I did it.

Pick 3–4 exercises from the video and perform them for 3 sets of 10–12 reps, or hold plank variations for 30 seconds.

As you get stronger, gradually increase your time under tension or your reps. You can also swap in new exercises each week to keep things interesting and continue challenging your body.

The role of nutrition in getting a flatter stomach

Your meal plan plays a huge role in whether your stomach will look flatter.

Try to cut back on added sugars and highly refined carbs, and focus more on protein, fruit, vegetables, and healthy fats. That’s what supports fat loss, not just doing more crunches.

Remember the classic line: abs are made in the kitchen, not just in the gym.

Don’t just do crunches

Some of you might be doing tons of crunches while ignoring other movements.

Relying only on crunches can create muscle imbalances and even lead to lower back issues.

Include exercises like planks, side planks, and anti-rotation movements to strengthen your entire core, not just the f

Conclusion: Strength before aesthetics

At the end of the day, building a strong core is about so much more than how your stomach looks.

A strong core means better health, better stability, and a lower risk of injury. Instead of obsessing over appearance alone, focus on long-term results and how your body feels and moves.

That mindset will keep you motivated much longer than chasing a quick-fix “flat belly”.

I hope this article has cleared up some common myths around ab training and helped you shift your focus to what really matters: strength, stability, and health. 💛

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