Uploaded June 2026 | Updated September 2026, 3 weeks ago

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Build a stronger, flatter, and more defined core with this 20 Minute Abs Workout using nothing but your bodyweight. No equipment needed, no gym required — just get on the floor and get to work.

🔥 This follow-along ab workout uses a 40 seconds work, 20 seconds rest format and targets every area of your core across 4 focused sections — deep core activation, upper abs, lower abs, and obliques. Whether you’re training at home, travelling, or looking for a complete ab routine that actually delivers results, this workout will challenge your core from every angle.

💪 This workout is perfect for:

• Building core strength at home
• Targeting upper and lower abs
• Defining and toning the obliques
• Activating deep core stabiliser muscles
• Home fitness and bodyweight training
• Fat burning and calorie burning
• Muscle toning and definition
• Beginners to advanced (modify when needed)

⏱️WORKOUT DETAILS:

20 Minute Ab Workout
40 Seconds Work / 20 Seconds Rest
4 Sections | 5 Exercises Each
Floor Only | No Equipment Needed
Train Anywhere & Anytime
No Gym Required
Workout Structure:
* Section 1: Deep Core Activation
* Section 2: Upper Abs
* Section 3: Lower Abs
* Section 4: Obliques & Rotation

📈 Benefits of this workout:

• Build a stronger and more defined core
• Target upper and lower abs effectively
• Strengthen and tone the obliques
• Activate deep stabiliser muscles
• Improve posture and spinal stability
• Burn calories while building core strength
• Train anywhere with zero equipment

🔥 Exercises Included:

SECTION 1 — DEEP CORE ACTIVATION

• Dead Bug (Alternate)
• Bear Plank Hold
• Dead Bug (Reach)
• Hollow Body Hold
• Toe Tap Crunches

SECTION 2 — UPPER ABS

• Straight-Leg Sit-Up
• Hands-Behind-Head Crunch with Slow Negative
• Crunch to Punch
• Feet-Up Full Crunch
• Hollow Rock

SECTION 3 — LOWER ABS

• Alternating Toe Reach
• Frog Kicks
• Seated Knee Tucks
• Windshield Wipers
• Long Lever Plank

SECTION 4 — OBLIQUES & ROTATION

• Side-Lying Oblique Crunch (Right)
• Side-Lying Oblique Crunch (Left)
• Bicycle Crunches
• Side Plank Hip Dip (Right)
• Side Plank Hip Dip (Left)

🔥 Stay focused and maintain good form throughout every section. These exercises will challenge your core from multiple angles and help you build serious ab strength using only your bodyweight on the floor.

📲 Don’t forget to:

👍 Like the video

💬 Comment “ABS” if you completed the workout 🔥

🔔 Subscribe for more home workouts on Rowan Row

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