10 Bodyweight Ab Circuit Workout Routines
When it comes to talking about abs and specifically ab exercises that'll help you build a bulletproof core most guys instantly think they need a ton of equipment to get in a good workout.
Roman chairs for leg raises, roller wheels for ab roll-outs, medicine balls for russian twists... sure, these exercises are all fantastic but there's a ton of great ab exercises we can perform with our own bodyweight that'll help you build that ever-so desirable six pack. Let's delve into the bodyweight ab exercises before I give you a bunch of bodyweight ab circuit routines to perform.
One quick thing to remember though, the old saying "abs are made in the kitchen" holds true.
These exercises will strengthen your core muscles and add a little bit of size to them but if your body fat is much higher than 10% - 12% you won't be able to see a great deal of definition regardless of how many of these bodyweight ab circuit workouts you perform.
Focus on your caloric intake, place your body in a caloric deficit and over time your body fat percentage will drop. Sprinkle in some cardio to increase your deficit.
This is the answer to getting visible abs, not ab exercises themselves.
Here Are The Bodyweight Ab Exercises I Recommend....
Floor Straight Leg Raise
Lay down on your back with your legs extended out in front of you.
Tense your core and keep your legs completely straight as you bring your legs up towards your chest - hold and squeeze for a second to feel the contraction before returning your legs to their extended position, do not let your legs touch the ground between reps.
Very similar to the previous variation however by eliminating the bend in the knee more tension is placed on the abdominal region.
Ankle Biters
The ankle biter (as Greg Plitt calls it) also known as alternating ankle taps is an excellent and easy to perform exercise that targets the abdominals and obliques.
I recommend performing this exercise as part of circuit or superset along with other abdominal exercises such as the ab roller and hanging leg raise.
Begin on the floor with your knees bent as if you were about to perform a sit-up.
Crunch forward (maintaining your shoulders off the floor) and extend your arms straight by your sides.
Alternate crunching from the left to the right, touching your left ankle with your left extended hand and your right ankle with your right extended hand.
Touching your left ankle and your right ankle constitutes 1 repetition.
Flutter Kicks
Flutter kicks are an extremely simple and fool-proof abdominal exercise that targets the upper, middle and lower rectus abdominus.
Once you've mastered slow and controlled flutter kicks on a bench I recommend increasing the resistance with a pair of ankle weights.
Lay on a mat with your hands under your glutes, legs straight and feet off the floor.
Begin performing small constant leg movements, lifting your right leg slightly followed by your left leg higher - repeat for the desired number of repetitions.
Plank
The plank is a fantastic isometric hold that doesn’t require much space at all.
The plank has literally an endless array of variations – from one arm, one leg planks to stability ball planks, planks with additional resistance… you name it there’s always a challenging, engaging spin to throw in the works to make your planks that much harder.
Lay down facing the floor.
Place your palms under your shoulders and place your forearms on the ground.
Lift your hips and support your body via your forearms.
Your head, back and feet should all form a straight line (look down or slightly in front to ensure your neck remains in a neutral position).
Hold the plank for upwards of 1 minute per rep.
Tips
- Squeeze your glutes to stabilize the bottom half of your body.
- Avoid locking your knees by keeping them slightly bent.
- Actively contract your shoulder blades to pack the shoulders down in relation to your torso.
- Tighten your abdominals by drawing your belly button toward your spine.
Side Plank
Lay sideways, supporting your torso with one forearm with your feet side by side together with extended legs.
Lift your hips and support your body via your forearms.
Your head, back and feet should all form a straight line.
Hold the plank for upwards of 1 minute per rep.
Swap sides and repeat.
Putting It Together - The Bodyweight Ab Circuit Workouts
When it comes to performing ab workouts I'm of the opinion that as they recover extremely fast (and are quite quick to fatigue) you should perform one of these bodyweight ab circuit workouts every 2 - 3 days. I aim to hit my abs 3 times per week. Dedicating an entire one hour workout to your abs is an inefficient way to train them as mentioned they recover fast so training them once a week isn't going to cut it if you'd like to expedite the time it takes to building a strong core.
Bodyweight Ab Circuit #1
Perform 4 rounds of the below with 1 minute rest between rounds, no rest between exercises.
50 Ankle Biters (25 per side)
50 Flutter Kicks (25 per leg)
Plank (1 minute)
Side Plank (1 minute)
Opposite Side Plank (1 minute)
Bodyweight Ab Circuit #2
Perform 10 rounds of the below with 1 minute rest between rounds, no rest between exercises.
25 Floor Straight Leg Raises
40 Ankle Biters (20 per side)
40 Flutter Kicks (20 per leg)
Bodyweight Ab Circuit #3
Perform as many rounds as possible in 20 minutes of the following...
10 Floor Straight Leg Raises
20 Ankle Biters (10 per leg)
40 Flutter Kicks (20 per leg)
Bodyweight Ab Circuit #4
Perform 3 rounds of the below with 1 minute rest between rounds, no rest between exercises.
Plank (1 minute)
10 Floor Straight Leg Raises
Side Plank (left, 1 minute)
10 Flutter Kicks (5 per leg)
Side Plank (right, 1 minute)
10 Ankle Biters
Plank (1 minute)
Bodyweight Ab Circuit #5
500 Flutter Kicks
Stop every 50 Flutter Kicks to perform a 1 minute plank until all completed
Here's The Yoga Mat I Use & Recommend For My Ab Exercises...
- LIGHTWEIGHT & THICK YOGA MAT: These durable, yet lightweight exercise yoga mats are extra thick for the additional cushioning your joints need during any yoga or fitness routine
- STICKY NON SLIP TEXTURE: Yoga mat features a textured sticky non slip surface for excellent traction and superior grip and a stylish design to keep you motivated and focused
- NON TOXIC & 6P FREE PVC yoga mat is a healthier choice for you and the planet and free of DEHP, DBP, BBP, DINP, DIDP and DNOP
- DIMENSIONS: 68 inches L x 24 inches W x 6 millimeters thick
Check it out here.
