September 30, 2025, 2:08 am | Read time: 4 minutes
Crunches, sit-ups, planks… There are many ways to train your abs with bodyweight exercises, but which ones are truly recommended? FITBOOK author Nina Ponath reveals which exercises she regularly incorporates into her training.
Wanting a six-pack might sound like pure vanity to some. In reality, a strong core is much more than an Instagram accessory. Abdominal muscles stabilize the spine, relieve the back, and improve posture—all while making running, dancing, lifting grocery bags, or playing with the kids easier. The core is the body’s foundation, and like a house: If the foundation is shaky, things don’t look good up top either.
The best part: To train your abs, you don’t need equipment or a gym. A mat, a little space—and you’re ready to go. I like to add my ab workout after a run: 15 minutes are enough to make the core burn. I usually use a bodyweight app that combines ab exercises with a few pulse-raisers like burpees or jumping jacks. Afterward, you definitely know you’re alive.
Over time, five exercises have become my absolute favorites—a kind of “best-of-abs.” Each has its own character: sometimes challenging, sometimes tricky, sometimes relentless. But together, they are an unbeatable team for a strong core.
The All-Rounder: Jackknife
The jackknife is a great exercise that not only trains the rectus abdominis but also challenges coordination and balance. You immediately feel the abs tighten to keep the body in the right form.
Instructions: Lie on your back, arms extended backward. Then simultaneously lift your legs and upper body, bringing your hands and feet together in the middle of your body. Lower again in a controlled manner without placing your hands and feet on the ground.
I like to do 3 sets of 10 to 15 repetitions to warm up my abs.
The Endurance Booster: Mountain Climbers
Mountain climbers are a fantastic exercise to improve endurance and train the entire core. They are fast, dynamic, and elevate the heart rate. The trick with this exercise is that it not only challenges the abs but also the shoulders and legs.
Instructions: Get into a high plank position, with hands under the shoulders. Then alternately pull one knee toward the chest as if climbing a mountain. Make sure to keep the back straight.
I like to do this exercise for 30 to 60 seconds at a time to give my abs a real challenge.
For the Lower Abs: Reverse Crunch
Many people struggle to train the lower abs. The reverse crunch is one of the best exercises for this. It is very targeted, and you immediately feel the muscles working.
Instructions: Lie on your back, hands beside your body. Lift your legs into the air at a 90-degree angle. Then move your knees toward your upper body so that the hips lift slightly off the ground. Lower again in a controlled manner.
I like to do 3 sets of 15 repetitions to target this area specifically.
4 Standing Ab Exercises – No Equipment Needed
10-Minute Workout: Core Training Focused on Abs
The All-Rounder: Bicycle Crunches
Bicycle crunches are one of the most effective exercises for the oblique muscles. They simulate the motion of cycling and engage the abs from all sides.
Instructions: Lie on your back, hands positioned behind your head. Lift your legs and alternately pull the right knee toward the left elbow and vice versa.
I like to do as many repetitions as possible here, usually 20 to 30, to shape the oblique muscles.
For the Sides: Russian Twist
The Russian twist is a great exercise to train the oblique muscles and improve core stability. With each twist, you feel the abs being challenged.
Instructions: Sit on the floor, bend your legs, and lift your feet off the ground. Lean your upper body slightly backward. Now twist your upper body from side to side, with your hands touching the ground.
I like to do 3 sets of 20 repetitions and really notice how I still struggle to maintain my balance.