45 Minutes Beginner Abs Workout with No Equipment
A 45 minutes strength workout targeting your abs using no equipment equipment. 3 exercises, 14 total sets, designed for beginner lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Kneel on a mat with the ab wheel on the floor in front of you.
- Roll forward slowly, extending your arms and keeping your core braced.
- Go as far as you can while maintaining a flat back — do not let your hips sag.
Lie flat on your back with arms extended overhead and legs straight on the floor.
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.
Finish strong — take the last set close to failure.
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.
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.