Mini Power Abs! 11-min Bodyweight Workout is a free 11 min workout plan with 3 illustrated exercises for your abs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Mini Power Abs! 11-min Bodyweight Workout take?
The full workout takes about 11 minutes, covering 3 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.
What muscles does this workout target?
This routine primarily works your abs. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, increase endurance, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
Grip the sides of the bench for stability.
Leaning back to about a 45-degree angle from the bench. This is the start position.
Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.
This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.
Primary muscle group(s):
Abs
Secondary:
Lower Back
Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
Raise your upper body from the mat to form V-shape with your thighs.
Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
Return to the start position while breathing out.
Repeat the movement,this time to the left side of your body.
Repeat.
As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Obliques
Secondary:
Abs
Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Extend your legs fully and place your hands palms down, flat on the floor beside you.
Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
Continue the movement until your knees are touching your chest, or as far as comfortable.
Hold for a count of one.
In a controlled movement, return your legs to the start position, exhaling as you do so.
Repeat.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
Lie on your back on a flat bench.
Reach overhead and grab the top of the bench with both hands.
Brace your abdominal muscles.
Straighten your legs and lift them up. Stop when they are above parallel.
Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals.
Primary muscle group(s):
Abs
Secondary:
Lower Back
Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.
Workout done!
Exercises done
of 3
Total time
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