Floor exercises for Abs : 13 effective exercises

floor exercises for abs

There are a lot of exercises that you can perform to get 8 packs of abs, but today we will focus on floor exercises for abs.

Floor exercises for Abs

At every point there’s always one level more you can cross whether in any game or exercise. In the abs workout, you can increase the weight level, reps, and whatnot for that you need a strong core. Right! But today we are going to exercise with a different base, floor.

Floor exercises for abs include exercise that targets abdominal muscles and that target all the muscles of the core, including the rectus abdominal (six-pack), obliques, transverse abdominals, and the lower back.

How to use these floor exercises for abs?


Perform each step below for 30-40 seconds, resting for 10-20 seconds in between. Repeat
the circuit for 2-3 times or as required.

Remember the benefit of these exercises is that you can easily add to your busy day. It
hardly requires your 20-30 minutes strengthening most of the core.

The Rectus muscle is the muscle you think of when working for abs. The outermost muscle
running vertically on each side of the abdominal wall. Combining whole oblique muscles, transverse muscles as one unit you will work on.

And When it comes to finding the best abs exercise you don’t always have to do anything complicated. In fact, you don’t even need equipment, and simply perform at your home. All these below floor exercises for abs give effective results in building core.


Good for transverse abs, the plank can be easily performed without any additional equipment required.  It is one of the most recommended core strength training for athletes to build endurance in both abs and back that directly targets the core muscles.

  • Lie flat on the floor on your stomach, face down, arms resting on the ground.
  • Now push the floor off to raise upwards and hold on with your bent elbows.
  • Keep your back straight and tight, shoulders tight.
  • Extend your legs straight, hips-width apart.
  • Now set the timer to note your timing for this position.
  • Try to increase the hold for more seconds in each session.

Target Muscle: This exercise targets the deltoid, glute stretches, back, and core.

Full Sit-up

Now the second round for 30 seconds with a full sit-up. This move involves purely your abdominal core strength to get up and down.

  • Lie flat on the back on the ground, legs set apart.
  • Now push your upper body upwards to the sitting position, try to hold the legs in a fixed position.
  • Support your lift with your hands.
  • Breath in and out slowly, get back to the dead position and repeat again.

A normal person can perform 10-15 reps for 30 seconds. Be careful of your age and take the advice of the doctor if you suffer from any back injury.

Target Muscle: This floor exercise for abs includes the upper back, abdominal, and leg muscle stretch.

Elbow to knee L

It’s a much more effective floor crunch because the legs are involved when you’re on the floor and the abs do more work.

  • Lie flat on the floor with your hands behind the head, lightly supporting it with your fingers.
  • Bring the left knee closer to the right elbow in a way that both touch each other.
  • During this bent, lift your head and back to stretch to reach the leg. Slightly bend your body towards the left.
  • Hold the right leg still on the ground.
  • Try to cover 20 reps in 30 seconds.

Target Muscle: This exercise target most of the abdominal muscles that helps in building strong and sexy abs.

Elbow to knee R

Like the above-mentioned elbow to knee stretch, now repeat the same steps with your right knee and left elbow.

  • Lie flat on the ground with your hands behind the head, lightly supporting it with your fingers.
  • Bring the right knee closer to the left elbow in a way that both touch each other.
  • During this bent, lift your head and back to stretch to reach the leg. Slightly bend your body towards the left.
  • Hold the left leg still on the ground.
  • Try to cover 20 reps in 30 seconds.

Target Muscle: Abdominal muscle, backstretch.

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Upright bicycle

Upright bicycle involves the mixture of elbow to knee stretch with a speed in the movement. Highly recommended by experts to strengthen the core.

  • Sit on the floor on your hips, legs set apart in a v shape.
  • Hold your hands behind the head, fingers intact for support.
  • Now lift both the legs off the ground, bend and stretch backward to touch the opposite elbows.
  • Start with left leg and right elbow and then vice versa. Increase the speed of movement.
  • While you exercise, never let your feet or touch the ground.
  • Keep your movement for 30 seconds.

Target muscle: Upright bicycle consumes most of the energy and helps in tightening the abdominal muscle and belly fat.

Leg down w/4 kick down

Now get started with the leg down w/4 kick down. This is a great move that works for deep abs building.

  • Start with lying flat on the floor like a dead pose.
  • Slowly lift both the straight upwards, placing your hands upside down below the hips for support.
  • Now, Bring both the legs downwards without touching the ground.
  • In this position, push the legs apart from each other and then bring them closer.
  • Repeat this move for 6 reps and relax your legs lifting then straight upwards.
  • Continue again the same steps for 30 seconds.

Target muscle: You will find quick a stretch in your abdominal area and legs as it works the rectus abdomen as well as the obliques.

Hip dips

Hip dips are another effective floor exercise for abs and are effective for the rectus abdomen. Muck like a plank, forcing you to use your abs lower back to do all the work and adding a little intensity to the exercise.

  • Take a plank position, supporting your body with the bent elbows and lifted with toes.
  • Keep your back and body straight.
  • Move your lower body to the left without any movement in the shoulder and head.
  • Now stretch towards the right and then left and so on.
  • Perform at least 20 reps and relax for 20 seconds.

Target muscle: At every step don’t forget to squeeze your abs and glutes. And this move is a specific target to the glute stretch along with the lower abdomen.

Backward plank knee move

Plank has been always the first recommendation to build core strength. But who has wondered about its multiple variations? From the side, forearm, plan tap every plank offers a specific move for abs. Backward plank knee move is a new effective floor exercise for abs variation.

  • Lift your body off the floor with the support of your palms and feet.
  • Like a normal plank, position yourself facing your head towards the ceiling.
  • Keep the body straight, squeeze the abs and tighten your buttocks.
  • Now pull your left leg towards your chest, take a long breathe while you push the leg.
  • Move back your left leg and repeat the same with the right one.
  • Perform 16 reps for a certain amount of time.

Target muscle: It is important to be aware that this exercise targets abs and lower-back muscles as well. Avoid if any type of pain persists.

Glute bridge

Although this exercise is great for hip stabilization and for boosting ab strength, it has a plus point. It squeezes your butt as well.

  • Lie flat on the ground with knees bent and feet flat on the floor.
  • Keep your head and shoulders square with the ground ground, palms by your side downwards.
  • Inhale and squeeze your glutes to lift off the floor like a bridge.
  • Hold for 3 seconds and relax. Repeat again and again.
  • Continue for 20-30 seconds.

Target muscles: Along with glutes stretch, this floor exercise for abs squeezes the abdominal muscle and strengthens the lower back.

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The difference between upright bicycle and bicycle move is the upper body positioning. In an upright bicycle, you sit and perform a bicycle move, while in a regular bicycle the body is straight with the ground.

  • Lie down on the floor with the faceup,  fingertips behind the head.
  • Lift the shoulder off the floor without pulling on the neck.
  • Bring the right knee towards the chest and left elbow, while you extend the left leg.
  • Continue with the alternate knee and elbow.

Target muscle: A great move for working obliques and deep abs.

Both Knee in crunch

Time to crunch your abs a little more. Both knee in is a regular crunch that, directly affects the abs.

  • Lie faceup and place your hands behind the head and legs extended.
  • Lift both the legs about 5 inches off the floor.
  • For effective results, engage the core and pull your shoulders off the ground.
  • Like a regular crunch pulls both the knees in toward the chest.
  • Be careful not to move your neck rather use your abs to lift.
  • Get back to the starting position and repeat for several reps.

Target muscle: This move directly impacts the abdominal area making it strong and tight. In the first session, your body feels a stretch.

Mountain climber

Who would have wondered that mountain climbing will become an abs exercise? The real professional use their experiences and break them down into short target exercise.

  • Set yourself in a high plank position, with your palms flat on the floor, legs extended and core tight.
  • Move your right knee towards your chest, left one left extended.
  • Return to the starting position and repeat the same with the left knee.
  • Increase your speed at every rep.
  • Continue for 30 seconds and relax.
  • Make sure to keep your core tight and squeeze your glutes throughout.

Target muscle: This floor exercise for abs targets most of the muscles for abs including the deltoids, latissimus dorsi, triceps, and core.

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