Here are 21 best body weight moves that we think you’ll love to help keep you motivated and ready to show off your mid-section this summer. These movements hits many of the different muscles in your core to not only make your look good but also helps you maintain balance, good posture, and an overall strong physique.
How it works: Do each exercise for 30 seconds, resting 30 seconds between moves. You can add these exercises to your current fitness program or perform as one complete core routine.
Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward. Targets: Upper abdominals.
2. Vertical Crunch
Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position. Targets: Upper abdominals.
3. Boat Pose
Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes. Targets: Upper abdominals.
4. Reverse Crunches
Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction. Targets: Lower abdominals.
5. Flutter Kicks
Lie faceup with legs extended, toes pointed, and hands tucked underneath glutes to support lower back. Lift both legs off the floor a few inches and alternately kick legs up and down. Targets: Lower abdominals.
6. Scissor Crunches
Lie on back with feet together, legs extended, and hands behind head with elbows wide. Raise right foot straight up to the ceiling, keeping left leg extended and left foot a few inches from the floor. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs. Targets: Lower abdominals.
7. Toe Taps
Lie on back and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into floor and crunch forward until shoulders are off the floor. With toes pointed down, lower right foot as far as you can without lifting back off the floor. Return to starting position and repeat with left leg. Targets: Lower abdominals.
8. Side Planks
Lie on side with lower arm bent at the elbow. Place lower elbow beneath shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head. Push body toward the ceiling, balancing on the edge of your bottom shoe with one foot directly over the other. Targets: Obliques.
9. Side Crunches
Lie on on your side with knees bent at a right angle and twisted to the left. Curl upper body, lifting shoulders off the floor a few inches. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat. Targets: Obliques.
Get into push-up position. Shift weight to left hand and rotate body. Keeping feet stacked, raise right arm into the air so that arms and torso form a “T.” Hold. Targets: Obliques.
11. Russian Twists
Sit on the floor, knees bent and feet flat. Hold arms straight out in front of chest, with palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse movement and twist to the left. Targets: Obliques.
Lie facedown on the floor with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat. Targets: Upper and lower abdominals and glutes.
13. Plank Push-Ups
Position yourself on the floor with your knees and elbows resting on the ground. Look straight ahead by keeping your neck aligned to your spine. Lift the knees up and help your legs on the toes. Targets: Upper and lower abdominals and glutes.
14. Bird Dog
Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg. Targets: Upper and lower abdominals and glutes.
15. In & Out Crunches
Lie on back with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting upper body in a standard crunch. Targets: Upper and lower abdominals.
16. V Tuck
Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off ground, then slowly sit up, drawing knees to elbows directly over hips. Hold, then slowly lower torso and extend legs, keeping head and feet slightly off the ground. Targets: Upper and lower abdominals.
17. Bicycle Kicks
Lie on back with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to starting position and repeat with other knee and shoulder. Targets: lower abdominals and obliques.
18. Melt Your Fat to Show Your Abs
Many popular diets these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS. But there is a little-known plan called the 2 Week Diet that actually teaches you what to eat and when. This increases your metabolism, allowing you to shed weight and shed it FAST. Those on the diet report losing 12-23 pounds and 2-4 inches in a matter of 2 weeks – all backed by science. Watch this video to learn more about how the 2-week diet works.