These Free Abdominal Workouts Will Blow You Away!

Trust us, if you do one of our free abdominal workouts 3 times a week, you will find your abs! You'll go from a "round mound" to a "flat pack" in no time...

Well not "no time". But if you persist then you will definitely get there.

Remember, if our free abdominal workouts are too challenging at first, it's okay. Just take the first step by doing as much as you can.

 

Nobody ever got anywhere from putting off starting.

 

Benefits of These Free Abdominal Workouts

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They're FREE! Now, lets be honest guys and girls, we all like getting things for free.

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These free abdominal workouts are good for filling in a spare 15-20 minutes. For example, pop them in when you're waiting to go and pick your kids up from school.

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You get fast results when you work on just one section of your body. Your abs are no exception.

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We have learnt them from lots of experience and trial and error. This means that you will have less errors and faster results!

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The exercises in these free abdominal workouts are designed to complement each other. This means they work better for you!

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These are the selection of the best ab exercises that we know. They are the ones that will give you the best results in the shortest space of time.

 

Here are some quick links to the free abdominal workouts on this page:

 

 

Fast Blast

This is one of the free abdominal workokuts that we do when we don't have much time. It's great for targeting the main areas of your core. There's no excuse not to do this one - It only takes about 15 minutes!

The equipment you will need

  1. Get a mat of some sort. Preferably a yoga mat.
  2. Make sure you have made an ab bench - The exercises which you do on here are so effective! Shaye was taught them by her old diving coach who was an ex-Olympian. He knew his stuff.
  3. A swiss ball.

 

Exercise 1 - Super ab bench exercise

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Works the: ABDOMINALS

This abdominal exercise is definately our favourite for quick results. It's great for gaining and maintaining abdominal strength.

  1. Get onto that ab bench!
  2. Raise your feet above the bench.
  3. This is the start position.
  4. Quickly raise your legs to just above your arms.
  5. Without delay, lower them again to the start position.
  6. Repeat instantly.
  7. Do 10-15 reps, or as many as you can manage.
  8. Rest for 40 seconds and do another set.
  9. In total do 3-4 Sets.

 

Shaye starting the Ab Bench exercise

Shaye in the second stage of Ab bench

 

 

Exercise 2 - Side ways sit ups

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Works the: OBLIQUES

These are really good oblique exercises. It's sometimes quite difficult to target the oblique's but this exercise does it perfectly.

  1. Buy yourself a swiss ball. They're perfect for so many exercises.
  2. Find a wall, or something to hook your feet into.
  3. Put the center of your body onto the swiss ball.
  4. Your back should be nice and straight, not twisted like a roller coaster.
  5. Try to pull your upper body towards the sky.
  6. Squeeze your obliques at the top of the movement.
  7. Hold for about 1-2 seconds.
  8. In a controlled movement, lower yourself.
  9. Your body will be almost straight now.
  10. Do it again!

 

 

Tom doing exercises for his obliques

Tom on the Swiss ball

 

 

Exercise 3 - Lower back exercise

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Works the: LOWER BACK

It's important to remember that when working your abs you should work the back of your body too. That's why we've added these to the workout.

To make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

  1. Get your swiss ball
  2. Set it up as seen in the picture below.
  3. Secure your feet under or against something.
  4. Bend at the hips and lower your upper body towards the ground.
  5. Slowly raise yourself back up again. Don't use momentum, use your muscles.
  6. Do about 10-20 reps, or as many as you can manage.
  7. Rest for 30 seconds between sets.
  8. In total do 3-4 Sets.

 

 

Shaye doing lower back exercises stage 1

Shaye doing lower back exercises

 

 

Exercise 4 - Lower body raises

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Works the: ABS

This is a great exercise for everyone... it doesn't matter how developed, or undeveloped your abs are, you should be doing these. If you can't raise your legs that high at the start, it's okay. In time, you'll have your feet in the clouds!

  1. Grab your mat.
  2. Lie on your back with your arms to your side.
  3. Raise your legs to 90 degrees.
  4. Using your abdomen and pushing into the ground with your hands, raise your feet towards the sky, or roof :)
  5. Slowly lower yourself, in a controlled movement, back down again. Don't drop your hips down too quickly.
  6. Do about 10-20 reps, or as many as you can manage.
  7. Rest for 20 seconds between sets.
  8. In total do 3-4 Sets.

 

 

abdominal exercise for lower abdominals abdominal exercise for lower abdominals

 

 

Well done! That's the end of your quick core workout. Keep up the good work.

 

Workout 2

 

Belly Blaster

This is another one of our effective free abdominal workouts. It's great for really giving you the burn. This is a "hard core" workout! Do this regularly and you will see huge improvements.

The equipment you will need

  1. Get a mat of some sort. Preferably a yoga mat.
  2. Make sure you have made an ab bench - The exercises which you do on here are really good. They are a must for strong abs and are an important part of our free abdominal workouts.
  3. A weight of some sort.
  4. A bar to hang onto which can hold your body weight safely.
  5. Something to rest your legs on during sit ups. A chair or swiss ball is great.

 

Exercise 1 - Super ab bench exercise

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Works the: ABDOMINALS

This abdominal exercise is definately our favourite for quick results. It's great for gaining and maintaining abdominal strength.

  1. Get onto that ab bench!
  2. Raise your feet above the bench.
  3. This is the start position.
  4. Quickly raise your legs to just above your arms.
  5. Without delay, lower them again to the start position.
  6. Repeat instantly.
  7. Do 10-15 reps, or as many as you can manage.
  8. Rest for 40 seconds and do another set.
  9. In total do 3-4 Sets.

 

Shaye starting the Ab Bench exercise

Shaye in the second stage of Ab bench

 

 

Exercise 2 - Hanging holds

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Works the: ABDOMINALS

This exercise can be pretty tough. If you're not strong enough to hold your legs out at 90 degrees, just lift them as high as you can. Soon you will be able to do it. Also, working on your flexibility will help because you won't be restricted by the tightness of your hamstrings.

  1. Jump up onto that bar.
  2. Raise your legs to 90 degrees.
  3. Hold this position for as long as you can.
  4. Can you feel the burn?
  5. Rest for 40 seconds and do another set.
  6. In total do 2-4 Sets.

 

 

Core exercises - hanging holds

 

 

Exercise 3 - Good old sit ups!

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Works the: ABDOMINALS

Do these in a slow, controlled manner and keep your lower back on the ground at all times. Do not use the momentum of your arms to get you up there. The aim of these is to train your muscles whilst using the correct technique. Don't go fooling yourself by yanking on your neck. We want you to get benefits, not neck injuries!

  1. Get onto your mat!
  2. Rest your legs on a chair or a swiss ball.
  3. Crunch your stomach muscles and raise your upper body towards your legs.
  4. As you raise up breathe in.
  5. As you lower yourself down breathe out.
  6. Do 15-30 reps, or as many as you can manage.
  7. Rest for 40 seconds and do another set.
  8. In total do 3-4 Sets.

 

 

Tom doing the first stage of a sit up

core swiss ball sit ups

 

 

Exercise 4 - Lower back exercise

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Works the: LOWER BACK

We've added this one because it's important not to neglect your lower back. To make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

  1. Get your swiss ball
  2. Set it up as seen in the picture below.
  3. Secure your feet under or against something.
  4. Bend at the hips and lower your upper body towards the ground.
  5. Slowly raise yourself back up again. Don't use momentum, use your muscles.
  6. Do about 10-20 reps, or as many as you can manage.
  7. Rest for 30 seconds between sets.
  8. In total do 3-4 Sets.

 

Shaye doing lower back exercises stage 1

Shaye doing lower back exercises

 

 

Exercise 4 - The killer twists

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Works the: OBLIQUES

This is a really good exercise. Just a warning, if you do these it won't only be your obliques that feel it the next day. It will be your butt and thighs too.

  1. Get hold of a weight of some sort. A medicine ball works fine.
  2. Stand with your legs just wider than shoulder width apart.
  3. Face your body towards one side and hold the weight above your head.
  4. This is the starting position.
  5. Lower the weight and turn your body towards the other side.
  6. Bend at your knees and crouch down towards the floor.
  7. Remember to keep a controlled movement.
  8. Move back to the start position.
  9. Repeat.
  10. Change sides.
  11. Do three to four sets of these with as many reps as you can handle.

 

Shaye doing killer twists Shaye doing killer twists stage 2

 

We hope you enjoyed these free abdominal workouts. If you keep them up you're guaranteed to improve the strength of your abs. But remember, doing our free abdominal workouts doesn't guarantee you'll be able to see your six pack. If you have a big layer of fat on top of it even the greatest abs won't show through. Learn how to lose your tummy fat and get 6 pack abs here.

 

Summary of all the other articles that we have linked to from this free abdominal workouts page:

 

 

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