This ab workout is called Abs on Fire: 10 different moves, done for two rounds, with a warm-up and a cool-down. It takes 16 minutes at intermediate level, burns about about 62 kcal for a 70 kg (154 lb) person, and needs no equipment, only a little floor space.
Who this abs workout is for
This routine suits anyone who wants an ab workout at home without gear. The level switch above the workout changes the work for you:
- Beginner: fewer reps, shorter work intervals and longer rests. The session runs about 16 minutes.
- Intermediate: the standard version, with 20 seconds of rest after each move.
- Advanced: more reps, longer work and shorter rests. It runs about 18 minutes.
If you have a sore back, wrists or neck, or you are pregnant or recovering from surgery, check with a health professional before doing any abs workout at home. Ab work is not the same for every body, and that is fine. The app can also swap moves that clash with an injury or with missing equipment.
How to do the at home ab workout, step by step
- Warm up for 2 to 3 minutes. Do Standing Torso Twists to loosen your spine and waist, then March in Place to raise your heart rate.
- Start round one. Do crunches for 15 reps, bicycle crunches for 20 reps, leg raises for 12 reps and Russian twists for 20 reps.
- Finish the round with two timed moves. Hold a forearm plank for 40 seconds, then do mountain climbers for 40 seconds.
- Rest 20 seconds after each move at intermediate level. Use it to breathe and reset your position, not to scroll.
- Rest a little longer between rounds, then repeat the whole circuit once more.
- Cool down. Move through the Cobra Stretch and Child’s Pose, breathing slowly. See the Cobra Stretch page for the steps.
These counts are for the intermediate level. The level switch shows your numbers if you pick another level.
The exercises and what each one does
Crunches
Crunches target the upper part of the rectus abdominis, the muscle at the front of your belly. Keep the movement small: lift your head and shoulder blades, not your whole back.
Bicycle crunches
Bicycle crunches add rotation, so they work the obliques at your sides along with the front of the abs. Move slowly and turn your ribcage toward the knee, rather than yanking your elbow.
Leg raises
Leg raises challenge the lower part of the abs and the hip flexors. Press your lower back gently toward the floor and lower your legs only as far as you can control.
Russian twists
Russian twists train rotation and trunk control. Sit tall, lean back slightly and turn through your torso, not just your arms.
Forearm plank
The forearm plank teaches your core to resist movement. Line up shoulders over elbows, squeeze your glutes and keep a long line from head to heels.
Mountain climbers
Mountain climbers combine a plank position with a fast knee drive. They raise your heart rate while your core keeps your hips steady.
Note that exercising your abs does not burn fat from your belly specifically. The workout builds strength and endurance in your trunk. Body fat changes come from overall habits, and they vary from person to person.
How to make it easier or harder
Easier
- Switch the level to beginner for fewer reps and longer rests.
- Do the plank from your knees, or shorten the hold.
- Slow mountain climbers to a walk-like pace.
- Keep your feet on the floor for leg raises by lowering one leg at a time, bent at the knee.
- For a gentler base, try the core workout for beginners.
Harder
- Switch to advanced for more work and shorter rests.
- Slow down each rep, taking about 3 seconds on the way down.
- Add a third round once two feel comfortable.
- Swap in harder moves like V-Ups or Hollow Rock for a few weeks.
How often to do it and how to progress
A common starting point is 2 to 3 ab sessions a week on non-consecutive days. Your abs recover like any other muscle, so a rest day between sessions helps. Pair this routine with other training for your legs, back and chest if you can.
Here is a simple way to progress:
| Week | Suggestion |
|---|---|
| 1 | Beginner or intermediate level, 2 sessions |
| 2 | Same level, 2 to 3 sessions, focus on form |
| 3 | Add a few reps or a few seconds per move |
| 4 | Move up a level, or add a third round |
If a week feels too hard, repeat it. Progress is not a straight line. If you like tracking, the Homie Fit abs 30-day challenge gives you one target per day with a rest day every 7th day, and your streak is not broken by rest days.
Common mistakes
- Pulling on your neck. In crunches, keep your chin off your chest and look at the ceiling. Hands rest lightly behind your head or cross your chest.
- Rushing the reps. Speed lets momentum do the work. Slow, controlled reps feel harder and train your abs better.
- Arching the lower back in leg raises or planks. If your back lifts off the floor, shorten the range or bend your knees.
- Sagging or piking in the plank. Keep your body in one line and stop the hold when your form fades.
- Holding your breath. Exhale as you crunch or twist, and breathe steadily during holds.
- Skipping the warm-up. Two minutes of easy movement prepares your spine and hips.
Common questions about ab routines
What is the best ab workout routine?
The best one is a routine you can do with good form and repeat each week. A good mix covers crunching moves, rotation, leg work and a plank-style hold, which is what this workout does.
What is the 3-3-3 rule for working out?
There is no single official version. It usually describes a simple structure, such as 3 exercises, 3 sets and 3 days a week. Treat it as one way to organize training, not a rule.
Are ab workouts safe during pregnancy?
Not always the same way for everyone. Many crunch and leg raise moves are often changed or avoided as pregnancy progresses, so ask your doctor or midwife before doing this routine.
Want feedback on your form?
If you want a second pair of eyes, Homie Fit has a live form check through the phone camera for 83 exercises. It counts reps and gives feedback on depth and form, and it runs on the device, so no video or image leaves your phone. If you enjoy core work with a gentler feel, you could also try the Pilates workout at home.
