{"id":9188,"date":"2025-05-28T11:57:57","date_gmt":"2025-05-28T10:57:57","guid":{"rendered":"https:\/\/archivo.bilboteam.com\/the-best-abdominal-exercises-at-home\/"},"modified":"2026-01-19T00:36:18","modified_gmt":"2026-01-18T23:36:18","slug":"the-best-abdominal-exercises-at-home","status":"publish","type":"post","link":"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/","title":{"rendered":"The best abdominal exercises at home"},"content":{"rendered":"\n<p>Discover how to strengthen your <strong>abdomen at home<\/strong> with this complete guide to effective exercises without the need for equipment. Train from your living room and get visible results without spending money at the gym.   <\/p>\n\n<p>In addition, you can support yourself on Bilbo Team&#8217;s YouTube channel, where you will find practical videos.<\/p>\n\n<p><a href=\"https:\/\/www.youtube.com\/@BilboTeamEnglish\">WATCH BILBO TEAM CHANNEL<\/a><\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#What_is_the_best_exercise_for_the_abdomen_at_home\" >What is the best exercise for the abdomen at home?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Start_training_for_free_today\" >Start training for free today!<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#What_are_the_best_exercises_for_the_abdomen\" >What are the best exercises for the abdomen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Abdominal_strengthening_routines_from_home\" >Abdominal strengthening routines from home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Routine_for_beginners\" >Routine for beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Intermediate_routine\" >Intermediate routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Advanced_routine\" >Advanced routine<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Discover_the_Bilbo_Method_book\" >Discover the Bilbo Method book<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#What_happens_if_I_do_10_minutes_of_sit-ups_every_day\" >What happens if I do 10 minutes of sit-ups every day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Table_of_abdominal_exercises_to_do_at_home\" >Table of abdominal exercises to do at home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Home_abdominal_exercise_videos\" >Home abdominal exercise videos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Abdominal_strength_exercises_at_home\" >Abdominal strength exercises at home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Mens_abdominal_exercises_at_home\" >Men&#8217;s abdominal exercises at home<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Improve_your_abdomen_with_Bilbo_Team\" >Improve your abdomen with Bilbo Team<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-best-abdominal-exercises-at-home\/#Start_training_for_free_today-2\" >Start training for free today!<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_best_exercise_for_the_abdomen_at_home\"><\/span><strong>What is the best exercise for the abdomen at home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Abdominal exercises at home<\/strong> allow you to gain strength, improve posture and define your core. Plus, you save time and money by avoiding trips to the gym. With consistency, results come quickly.  <\/p>\n\n<p>Not holding the back of the neck properly, arching the back or speeding up the movement are common mistakes. These habits not only decrease effectiveness but also increase the risk of injury. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-de-abdomen-en-casa-1-1024x683.png\" alt=\"how to exercise your abdomen at home\" class=\"wp-image-9167\" srcset=\"https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-de-abdomen-en-casa-1-1024x683.png 1024w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-de-abdomen-en-casa-1-300x200.png 300w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-de-abdomen-en-casa-1-768x512.png 768w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-de-abdomen-en-casa-1-600x400.png 600w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-de-abdomen-en-casa-1.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><\/figure>\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><span class=\"ez-toc-section\" id=\"Start_training_for_free_today\"><\/span><strong>Start training for free today!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--2\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us at<\/a><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_best_exercises_for_the_abdomen\"><\/span><strong>What are the best exercises for the abdomen?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Abdominal Crunch<\/strong>: a classic to activate the rectus abdominis. Do it slowly, without taking your lower back off the floor, focusing on contracting the abdomen. <\/li>\n\n\n\n<li><strong>Isometric plank<\/strong>: works the entire core while maintaining a firm posture on elbows and feet. Increase the duration little by little to notice progress. <\/li>\n\n\n\n<li><strong>Mountain climbers<\/strong>: this exercise combines cardio and abdominal exercises, perfect for fat burning. Keep a steady pace for at least 30 seconds. <\/li>\n\n\n\n<li><strong>V-ups<\/strong>: raise your legs and trunk at the same time trying to touch the tips of your toes with your hands. It requires more body control and strength. Make a short movement without lowering the legs, imitating an abdominal Crunch.  <\/li>\n\n\n\n<li><strong>Lateral plank<\/strong>: from the floor, support the forearm and raise the hip. Strengthens the obliques and improves overall stability. <\/li>\n\n\n\n<li><strong>Heel touches<\/strong>: lying on your back, bend your knees, feet flat on the floor and touch your heels with your hands in lateral movements, maintaining an abdominal crunch position. It is a great complement to close a routine. <\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Abdominal_strengthening_routines_from_home\"><\/span><strong>Abdominal strengthening routines from home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Routine_for_beginners\"><\/span><strong>Routine for beginners <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Ideal for starters<\/strong> If you&#8217;re just starting out, this <strong>ab routine<\/strong> is perfect for you. Perform 30 seconds of abdominal crunch, 20 seconds of basic plank and 30 seconds of heel touch. Rest 30 seconds and repeat the circuit twice. It&#8217;s an accessible and effective way to activate your core without overloading your body.   <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intermediate_routine\"><\/span><strong>Intermediate routine <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Combines strength and control<\/strong> Designed for those who already train regularly, this plank includes <strong>at-home abdominal exercises<\/strong>: 40 seconds of abdominal crunch, 40 seconds of side plank per side and 40 seconds of mountain climbers. Rest 20 seconds between exercises and complete three rounds. Improve abdominal strength in a balanced way.  <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Advanced_routine\"><\/span><strong>Advanced routine <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>For the most demanding<\/strong> This level is for those who have already mastered <strong>abdominal training at home<\/strong>. It integrates 45 seconds of abdominal crunches, 60 seconds of long plank, 45 seconds of V-ups and 45 seconds of mountain climbers, resting only 15 seconds between exercises. Do four laps. This routine requires strength, control and cardiovascular endurance.   <\/p>\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-096fee776d5853a4cd6342118ed44c1a\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><span class=\"ez-toc-section\" id=\"Discover_the_Bilbo_Method_book\"><\/span>Discover the Bilbo Method book<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--3\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/archivo.bilboteam.com\/en\/the-bilbo-method-book\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">More information about the <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-amber-color\">METODO BILBO BOOK<\/mark><\/a><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_happens_if_I_do_10_minutes_of_sit-ups_every_day\"><\/span><strong>What happens if I do 10 minutes of sit-ups every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>You improve strength, posture and physical appearance. In addition, by working your core, you prevent back pain and improve your performance in other exercises. This consistency is key in any <strong>abdominal routine<\/strong>.  <\/p>\n\n<p>Rest is part of progress. Alternating days of intensity with light days prevents injury and improves muscle recovery. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Table_of_abdominal_exercises_to_do_at_home\"><\/span><strong>Table of abdominal exercises to do at home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>It includes planks, crunches, leg lifts and V-ups. With this combination you work all areas of the abdomen. Integrate cardio with abdominal. Alternate mountain climbers and dynamic planks to raise your pulse and <strong>burn belly fat at home<\/strong>. Want more info? Check out our training plans.     <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Home_abdominal_exercise_videos\"><\/span><strong>Home abdominal exercise videos<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Bilbo Team&#8217;s YouTube channel offers practical training like this video: <\/p>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.youtube.com\/@BilboTeamEnglish\">WATCH BILBO TEAM CHANNEL<\/a><\/div>\n<\/div>\n\n<p>There you will find <strong>home exercise videos for abdominal exercises<\/strong>&#8230;<\/p>\n\n<p>Prepare your space, have a mat handy, stay hydrated and listen to your body. Technique comes first, even if you have to reduce repetitions. <\/p>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" data-id=\"9169\" src=\"https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-abdomen-casa-hombre-1-1024x683.png\" alt=\"abdominal exercise planks\" class=\"wp-image-9169\" srcset=\"https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-abdomen-casa-hombre-1-1024x683.png 1024w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-abdomen-casa-hombre-1-300x200.png 300w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-abdomen-casa-hombre-1-768x512.png 768w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-abdomen-casa-hombre-1-600x400.png 600w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/05\/ejercicios-abdomen-casa-hombre-1.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Abdominal_strength_exercises_at_home\"><\/span><strong>Abdominal strength exercises at home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Your body is enough. Unsupported planks and deadlifts deeply activate the abdominal muscles. They are excellent <strong>abdominal strength exercises at home<\/strong>.  <\/p>\n\n<p>Level up with one-legged planks, crunches with twisting.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mens_abdominal_exercises_at_home\"><\/span><strong>Men&#8217;s abdominal exercises at home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Focus on long planks and combination exercises such as V-ups. This selection forms a good base of <strong>exercises for men&#8217;s abdominal exercises at home<\/strong>. The key is intensity and consistency. Add good nutrition and rest. Avoid overtraining and have progressive goals.    <\/p>\n\n<p>You don&#8217;t need a lot of space: a mat is more than enough. Adjust movements if you are in a small room. Dumbbells, elastic bands or a rolled up towel can help you progress and vary your workouts. All of this goes into a good <strong>abdominal exercise plank<\/strong>.   <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Improve_your_abdomen_with_Bilbo_Team\"><\/span><strong>Improve your abdomen with Bilbo Team<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If you want real results, bet on the Bilbo Method. Their training plans and routines will help you achieve your best version from home. <\/p>\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><span class=\"ez-toc-section\" id=\"Start_training_for_free_today-2\"><\/span><strong>Start training for free today!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--5\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us at<\/a><\/div>\n<\/div>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover how to strengthen your abdomen at home with this complete guide to effective exercises without the need for equipment. Train from your living room and get visible results without spending money at the gym. In addition, you can support yourself on Bilbo Team&#8217;s YouTube channel, where you will find practical videos. WATCH BILBO TEAM [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9164,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[215,100],"tags":[101,97,103],"ppma_author":[225],"class_list":["post-9188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-online-training","category-other-training","tag-bilbo-method","tag-exercises","tag-progression"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The best abdominal exercises at home<\/title>\n<meta name=\"description\" content=\"Easy and effective abdominal exercises at home. Improve your core without a gym. start now with Bilbo Team! \ud83d\udd25\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The best abdominal exercises at home\" \/>\n<meta property=\"og:description\" content=\"Easy and effective abdominal exercises at home. 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