Powerful 5-Minutes Abs & Obliques Workout At Home: Bodyweight Abs & Obliques Exercises

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

  1. Keep your legs straight and kick your feet forward as you raise your legs slowly.
  2. Keep kicking until you reach the top. Then, return your legs to their starting position.
  3. 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

  1. Keep your legs straight and tighten your abs so that your legs hover just above the ground.
  2. Next, slowly rock backward until you reach the starting position.
  3. 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

  1. Keep your legs straight and squeeze your upper abs as high as possible towards your toes.
  2. Next, go back to the original position.
  3. Repeat!

#4 Penguins

Setup

  • Lay on your back, knees bent, feet on the ground.
  • Lift your head above the ground.

Instruction

  1. To reach your right heel, contract your right oblique.
  2. Next, return to the original position and repeat the motion on the left.
  3. 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

  1. To crunch upwards, contract your upper abs.
  2. Now, squeeze your abs to the top and return to the starting point.
  3. 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

  1. Engage your middle abs and lean forward. Then, reach up with your hands. Straighten your legs in front of yourself as you reach up.
  2. Pull your abs up at the top and return to the original position.
  3. Repeat!

#7 Hip Thrusts

Setup

  • Lay on your back, with your hands on the ground.
  • Lift your legs straight in the air.

Instruction

  1. Engage your lower abs and bring your hips up off the ground. Then, lift your lower body straight up.
  2. Return to the original position, keeping your hips above the ground and your legs straight up.
  3. 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

  1. Place your right knee in front of your chest, and then push your left foot forward as though you were riding a bicycle.
  2. Turn your body so that your left elbow touches your right knee.
  3. 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

  1. Keep your legs straight and contract your lower abs. This will raise your legs while keeping your legs straight.
  2. Return back to the starting position.
  3. 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

  1. Keep your legs above the ground and perform alternating flutter kicks. You can also rotate your upper body from side to side.
  2. Keep moving and keep kicking!

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