Bodyweight Ab Workout

Bodyweight Ab Workout (Boat Pose)

Happy Hump Day! I’ve got another ab workout for you today because, well, if you haven’t noticed by now, I love me a good sore core.

Bodyweight Ab Workout

You’ll complete three rounds of the following ab exercises.

Bodyweight Ab Workout

  • 25 Side Plank Cross Crunches (each side): Start in a side plank position and extend your top arm out overhead and your bottom leg straight out behind the supporting leg, hovering off the ground. Crunch that bottom knee into meet that top elbow, and then extend back out. Your goal is to not let that bottom foot come to rest on the ground until you’ve completed all 25 reps.
  • 30-second Elbow Plank
  • 50 Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
  • 10 V-Up Crunches: To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.
  • 30-second Boat Pose: If you practice yoga, you’re probably familiar with boat pose. Sit in a “V” pose with legs held straight up at about a 45-degree angle with the ground and arms out straight. If it’s too difficult to keep your legs straight, bend them at the knee for Half Boat Pose. Hold for the 30 seconds.
  • 20 Plank Jacks to Jumps: Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.
  • 20 Alternating Bear Knee Tucks: Get on all fours in a table position and then lift your knees a couple inches off the ground. Keeping them off the ground the whole time, alternate tucking one knee up towards your chest and then the other. It’s a small, controlled contraction.
  • 30-second Bear Plank: Hold that table position with knees hovering a couple inches off the ground.

Bodyweight Ab Workout (Plank Jacks to Jumps)WEARING| Zip-up: Forever 21 // Leggings: c/o Champion (on sale!) // Sneakers: New Balance

Before I sign off for today, I just wanted to ask if any of you had some favorite stability ball exercises. I just bought a big ol’ blue one and can’t wait to put together some workouts using it!


(Visited 13,225 time, 1 visit today)


  1. pikes on an exercise ball are rough. My personal favorite is really really simple but I always feel the most burn in my abs when I lay on it with my feet against a wall at a 90 degree angle and crunch. It’s surprisingly hard to get through 50.

  2. Never heard of bear planks.. got to give them a try and add them to my ab arsenal!

  3. Love your workouts *thumbs up*

  4. This looks great(rough)! I love/hate walking out push-ups on a stability ball. Start with the ball at your chest and walk out on your hands til it’s under your feet, then do a push up, then walk back.

  5. I’ve been working on “stir the pot” with the exercise ball. It’s super hard!

  6. Oh – can’t wait to try the bear plank and knee ins that way – new move to me – thanks for sharing!!

  7. knees bent!

  8. I’ve been trying to work out my abs but have run out of ideas so this is really helpful.

    Thanks for sharing 🙂

  9. Thank you so much for sharing, looking forward to reading more! 🙂

  10. I’ve got a question about calves…have you maybe got some advice (or even exercises 0_0) on how to make them slimmer? Thanks in advance (:

    • One frustrating thing about the human body is that we can’t spot reduce (chose from which area we lose weight), so we have to focus on an overall reduction in body fat. For that, a healthy diet is key! I might also suggest running because you’re working those calve muscles while also getting a cardio workout in. If strengthening your calves is the goal, calve raises and lunge jumps are both great! Hope that helps 🙂

  11. about how long did this ab workout take you nicole? i want to wake up in time to complete it and get to work on time, but not a minute earlier 🙂
    one good physio ball exercise is hamstring curls… lay on back, heels up on ball, use butt up, use hammies to pull ball in toward butt; can make it really hard with just one heel on ball, other foot hovering just above ball as the isolated hamstring does all the work to curl the ball in

    • I didn’t time myself, but maybe 20mins? I was watching Real Housewives while doing it, so maybe a little longer haha. And great call with the hamstring curls!

  12. Hi,
    I am writing my thesis about Social Media and how it’s used by the Beauty & Sporting Goods ( focus on sporting apparel) Industries.

    Every genuine participation in my survey means a lot to me!

    I promise, it won’t take you longer than 5 minutes & every participant has the chance to win one of two prizes (choose between a make-up bag filled with various beauty goodies or a pair of brand new Nike trainers).

    Simply copy & paste the link below and answer all questions in order to be entered into the draw.

    Again, thank you so much for your help!

Share Your Thoughts: