Hit your abs hard then ease into recovery with this beginner 24-min at-home abs and core workout! No equipment needed — work through core exercises to build tone and endurance, then finish with relaxing recovery moves before your next big session. Enjoy it!
Beginner At Home Abs & Core Endurance Workout is a free 24 min workout plan with 9 illustrated exercises for your abs and legs. 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 Beginner At Home Abs & Core Endurance Workout take?
The full workout takes about 24 minutes, covering 9 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 glutes & hip flexors, quadriceps, abs, obliques, lower back. 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.
Hit your abs hard then ease into recovery with this beginner 24-min at-home abs and core workout! No equipment needed — work through core exercises to build tone and endurance, then finish with relaxing recovery moves before your next big session. Enjoy it!
Auto-advanceStart exercises automatically after a 5-second delay
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Sit comfortably with your feet grounded, knees bent, and body upright.
Slowly lower your upper body backwards just enough to feel a strain on your abs.
From here throw a desired amount of left and right eye-level punches.
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
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):
Abs
Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
Pause and return to the starting position.
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.
Repeat.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.
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.
Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
Pause and feel the contraction in your obliques then slowly return to the starting position.
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.
Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
Continue alternating in this manner for the desire amount of time.
Place a towel or yoga pillow on a soft surface like a carpet or yoga mat. Lie on your back positioning your head on the towel or pillow.
Allow your legs to fully extend. Make sure your feet are shoulder distance apart with toes facing slightly outward.
Place your arms on the ground away from your body. You should be able to feel your lower back touching the ground. Close your eyes. Hold and maintain this position while taking deep breaths for the prescribed amount of time.
Workout done!
Exercises done
of 9
Total time
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