At-home abs workout – beginner

multisportBeginnerAllUpdated 27/02/2026

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Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Beginner plan for workout of abs to do at home.. Prioritize ankle and knee stability and progress the load week by week. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Plank horizontal isometric

#1Beginner

Plank horizontal isometric

1 sets20 repsbody TOTALMENTE RECTO. (20 seg)

Kick backward on all fours

#2Beginner

Kick backward on all fours

1 sets12 reps6 with each leg ALTERNANDO between ELLAS.

Crunch of pelvis lying on the floor

#3Beginner

Crunch of pelvis lying on the floor

1 sets12 repsNO DEJAMOS CAER the feet to the floor.

Mountain climber on a flat bench

#4Beginner

Mountain climber on a flat bench

1 sets20 reps10 with each leg ALTERNANDO between ELLAS.

Bridge of the shoulders and glutes and support prone

#5Beginner

Bridge of the shoulders and glutes and support prone

1 sets10 repsMANTÉN up 2´´.

Crunches: elbow opposite reaches toward knee bent

#6Beginner

Crunches: elbow opposite reaches toward knee bent

1 sets16 reps8 with each side, 1º one side LUEGO the OTRO.

Plank lateral with support of forearm

#7Beginner

Plank lateral with support of forearm

1 sets40 reps20´´ with each side. (40 seg)

Scissors lying supine

#8Advanced

Scissors lying supine

1 sets30 repshands DEBAJO of the CULO. (30 seg)

Stretch of abs the torso in extension

#9Beginner

Stretch of abs the torso in extension

1 sets3 repsfor ESTIRAR, APOYAMOS the ANTE arms, MANTENEMOS the position 10´´