5-Min Home Bodyweight Abs & Oblique Workout
FitGAG readers, what’s up! We will work together at home to strengthen our abs and obliques.
This 5-minute home workout targets the entire rectus abdominis and the obliques.
You can do this routine as a complete core workout or as a finisher.
Total Length: 5 Minutes
Intensity: High
Equipment: No equipment required
Experience Level
Beginner
Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.
Intermediate
Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.
Advanced
Perform this workout four times. After each workout, take a break for one minute and then return to the routine.
5-Minutes Abs & Obliques Workout At Home
Each of the exercises below should be completed in 30 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.
Try to increase the number of reps or take fewer breaks each time you complete this circuit.
#1 Rising Flutters
Setup
- Lay on your back, with your arms at your sides.
- Lift your feet six inches above the ground.
Instruction
- Keep your legs straight and kick your feet forward as you raise your legs slowly.
- Keep kicking until you reach the top. Then, return your legs to their starting position.
- Repeat!
#2 Rockers
Setup
- For support, lie on your back, with your legs straightening and your hands behind your head.
- Lift your legs straight up and ensure your head is not touching the ground.
Instruction
- Keep your legs straight and tighten your abs so that your legs hover just above the ground.
- Next, slowly rock backward until you reach the starting position.
- Repeat!
#3 Toe Touchers
Setup
- Lay on your back, with your legs straight.
- Lift your legs straight up and ensure your head is not touching the ground.
Instruction
- Keep your legs straight and squeeze your upper abs as high as possible towards your toes.
- Next, go back to the original position.
- Repeat!
#4 Penguins
Setup
- Lay on your back, knees bent, feet on the ground.
- Lift your head above the ground.
Instruction
- To reach your right heel, contract your right oblique.
- Next, return to the original position and repeat the motion on the left.
- Keep switching sides!
#5 Legs Extended Crunches
Setup
- Lay on your back, with your legs straight ahead. For support, hold onto the backside of your head.
Instruction
- To crunch upwards, contract your upper abs.
- Now, squeeze your abs to the top and return to the starting point.
- Repeat!
#6 Touch And Go
Setup
- Lay on your back, with your legs bent in an elevated position.
- Lift your arms straight up in the air.
Instruction
- Engage your middle abs and lean forward. Then, reach up with your hands. Straighten your legs in front of yourself as you reach up.
- Pull your abs up at the top and return to the original position.
- Repeat!
#7 Hip Thrusts
Setup
- Lay on your back, with your hands on the ground.
- Lift your legs straight in the air.
Instruction
- Engage your lower abs and bring your hips up off the ground. Then, lift your lower body straight up.
- Return to the original position, keeping your hips above the ground and your legs straight up.
- Repeat!
#8 Bikes
Setup
- Lay on your back, with your legs bent in an elevated position.
- Lift your head off the ground and support your head with your hands.
Instruction
- Place your right knee in front of your chest, and then push your left foot forward as though you were riding a bicycle.
- Turn your body so that your left elbow touches your right knee.
- Continue this motion on the opposite side, and continue to alternate!
#9 Leg Crunches
Setup
- Stand straight up with your legs out in front.
- For support, place your hands on the ground beside you and raise your legs off of the ground.
Instruction
- Keep your legs straight and contract your lower abs. This will raise your legs while keeping your legs straight.
- Return back to the starting position.
- Repeat!
#10 Busters
Setup
- Lay on your back, with your legs straight ahead.
- Lift your shoulders off the floor and hover your legs above it.
- Support your head by placing your hands behind it.
Instruction
- Keep your legs above the ground and perform alternating flutter kicks. You can also rotate your upper body from side to side.
- Keep moving and keep kicking!
