Want to tighten your abs but don’t have time for the gym? No problem. With just a small space at home (about the size of a yoga mat), you can get an effective core workout without any equipment. Let’s dive into 5 bodyweight exercises that are beginner-friendly and seriously effective for building a strong, lean core.

🧱Before You Start: Key Tips

• Breathe properly: Exhale during effort, inhale during relaxation. Don’t hold your breath.
• Form over reps: Focus on doing it right, not just doing a lot.
• Be consistent: 3–4 times a week will bring results over time.

① Crunches (Upper Abs Focus)

Reps: 15 reps × 3 sets

✅How to:

1. Lie on your back, knees bent at 90°.
2. Lightly place hands behind your head (don’t pull!).
3. Lift your upper back off the floor slightly, using your abs.
4. Slowly return to the start.

Form Tip: Think about curling from your chest, not pulling with your neck.

② Leg Raises (Lower Abs Focus)

Reps: 10–15 reps × 3 sets

✅How to:

1. Lie on your back with legs extended.
2. Place hands under your hips for support.
3. Lift your legs to a 90° angle, then lower slowly (don’t touch the floor).

Form Tip: Keep your lower back pressed to the floor to avoid strain.

③ Plank (Full Core & Stability)

Time: 30–60 seconds × 3 sets

✅How to:

1. Get into a forearm plank position, elbows under shoulders.
2. Keep your body in a straight line from head to heels.
3. Engage your abs, glutes, and thighs—hold strong!

Form Tip: Don’t sag or raise your hips. Stay tight and flat.

④ Bicycle Crunches (Obliques & Rotational Strength)

Reps: 20 alternating reps × 2–3 sets

✅How to:

1. Lie on your back, hands behind your head.
2. Lift shoulders off the floor and bring knees up.
3. Touch right elbow to left knee, then left elbow to right knee in a pedaling motion.

Form Tip: Go slow and controlled—feel the twist in your waist!

Related Article : Secrets to Sticking with Strength Training: How to Make It a Habit and Achieve Your Ideal Body

⑤ Heel Touches (Waistline & Side Abs)

Reps: 20 reps per side × 2 sets

✅How to:

1. Lie down with knees bent, feet flat on the floor.
2. Slightly lift your shoulders off the floor.
3. Reach side-to-side to tap each heel with your hands.

Form Tip: Use your obliques, not your neck, to move your torso side to side.

💡Post-Workout Tips

• Cool down: Light stretching helps reduce soreness.
• Nutrition: Try to eat some protein (e.g. eggs, yogurt, protein shake) within 30–60 minutes after the workout.

✅Workout Summary

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Even just one set a day is a great start.
Stick with it for 2 weeks, and you’ll start to notice real changes.

Ready to take your core workout to the next level and achieve your overall fitness goals? Visit us at [Anywhere Fitness Gym] in Yotsuya! Our experienced trainers can help you create a personalized plan. Find our location on Google Maps here:

No gym? No excuses. Just your body and a bit of motivation.
Let’s sculpt those abs right at home! 💪🔥

Gym personal trainer Shin Nishimura’s journey