90 Minutes Beginner Abs Workout with Bodyweight
A 90 minutes strength workout targeting your abs using bodyweight equipment. 6 exercises, 27 total sets, designed for beginner lifters.
90 Minutes
Duration
27
Total Sets
3-6 reps
Rep Range
~1418
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hang from a pull-up bar with a shoulder-width grip.
- Raise your legs by curling your pelvis up, not just by lifting your legs with hip flexors.
- Aim to bring your toes to the bar for the full version, or knees to chest for a modification.
Lie on your back with hands behind your head and legs elevated.
Form cues
- Lie on your back with hands behind your head and legs elevated.
- Bring one knee toward your chest while simultaneously rotating to touch the opposite elbow to it.
- Extend the other leg straight out, keeping it off the ground.
Lie on your back and press your lower back firmly into the floor — eliminate any gap.
Form cues
- Lie on your back and press your lower back firmly into the floor — eliminate any gap.
- Extend your arms overhead and lift your head, shoulders, and arms off the ground.
- Lift your legs a few inches off the floor while keeping them straight and squeezing together.
Start in a push-up position but rest on your forearms instead of your hands.
Form cues
- Start in a push-up position but rest on your forearms instead of your hands.
- Body forms a straight line from head to heels — no sagging or piking.
- Squeeze your glutes and brace your abs like someone is about to punch you.
Lie flat with your hands under your hips or gripping a bench behind your head for support.
Form cues
- Lie flat with your hands under your hips or gripping a bench behind your head for support.
- Press your lower back firmly into the floor before initiating the lift.
- Raise both legs together to 90 degrees while keeping them straight.
Finish strong — take the last set close to failure.
Form cues
- Lie flat on your back with arms extended overhead and legs straight on the floor.
- Simultaneously lift your legs and torso, reaching your hands toward your toes.
- Form a V shape at the top of the movement — your body should balance on your sit bones.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.