{"id":86219,"date":"2026-02-04T17:58:11","date_gmt":"2026-02-04T17:58:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=86219"},"modified":"2026-02-04T17:58:11","modified_gmt":"2026-02-04T17:58:11","slug":"best-abs-workout-at-home-without-equipment","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/","title":{"rendered":"The Best Abs Workout at Home Without Equipment (No Gym Needed!)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/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:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#What_Is_the_Best_Abs_Workout_at_Home_Without_Equipment\" >What Is the Best Abs Workout at Home Without Equipment?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Sample_Abs_Workout_at_Home_Without_Equipment\" >Sample Abs Workout at Home Without Equipment<\/a><\/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:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#What_Are_Some_Good_Abs_Exercises_to_Do_at_Home_Without_Equipment\" >What Are Some Good Abs Exercises to Do at Home Without Equipment?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#What_Other_Factors_Are_Important_for_Getting_Six-Pack_Abs\" >What Other Factors Are Important for Getting Six-Pack Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Can_I_Get_Visible_Abs_in_2_Weeks\" >Can I Get Visible Abs in 2 Weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Is_It_Okay_to_Train_Your_Abs_Every_Day\" >Is It Okay to Train Your Abs Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Is_It_Better_to_Do_Slow_or_Fast_Reps_for_Abs\" >Is It Better to Do Slow or Fast Reps for Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#What_Are_Some_Common_Mistakes_in_Abs_Workouts\" >What Are Some Common Mistakes in Abs Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/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:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Are_planks_better_than_crunches\" >Are planks better than crunches?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Is_20_minutes_of_abs_per_day_enough\" >Is 20 minutes of abs per day enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Is_a_six-pack_in_30_days_a_realistic_goal\" >Is a six-pack in 30 days a realistic goal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Are_visible_abs_80_diet\" >Are visible abs 80% diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#Will_100_crunches_a_day_give_you_abs\" >Will 100 crunches a day give you abs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You don\u2019t need a fancy gym or big, intimidating machines to build a strong core. If you want visible abs or just want your body to be more stable, your bodyweight can do the job just fine.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moves such as hollow body holds and mountain climbers use gravity to your advantage. They can help you burn calories and strengthen your core right on your living room floor. This guide walks you through a simple, no-equipment circuit that hits every part of your abs. It shows that showing up consistently matters way more than any equipment ever could.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Abs_Workout_at_Home_Without_Equipment\"><\/span><b>What Is the Best Abs Workout at Home Without Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t need a gym or fancy machines to build a strong core. Your muscles can grow and become stronger using just your own body weight. Using the right movements, you can train your abs effectively right at home without relying on any expensive tools.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a simple, science-backed guide to creating a beginner-friendly abs workout at home, using calisthenics abs exercises that actually work.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Understanding Your Core Muscles<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To train your core properly, it helps to know what muscles you\u2019re working. Your midsection is made up of three key muscle groups, and each of them plays a different role:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> This is your six-pack muscle. It helps you bend forward and control movements such as crunches (<\/span><a href=\"https:\/\/www.hss.edu\/health-library\/move-better\/what-are-core-muscles\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obliques (internal and external):<\/b><span style=\"font-weight: 400;\"> These muscles help you twist, turn, and stay stable from side to side (<\/span><a href=\"https:\/\/www.jssm.org\/jssm-21-120.xml%3EFulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis (TVA):<\/b><span style=\"font-weight: 400;\"> This is the deepest core muscle. It works like a built-in corset, supporting your spine and keeping your core tight and stable (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Transversus_Abdominis\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82780\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Rely on Evidence-Based Exercises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">According to studies by the American Council on Exercise (ACE), the most effective movements maximize motor unit recruitment through both stability and dynamic tension (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/april-2015\/5331\/power-training-advanced-exercise-program-design-strategies-for-your-clients\/?srsltid=AfmBOoquemKL-z7-smB6NtMGcLzT_JHRtbZ_4jUXRDZsw-BvGzn60jor\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should know that not all core exercises work the same way &#8211; even research backs this up. A large review published in the International Journal of Environmental Research and Public Health found that some movements activate core muscles far more than others (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7345922\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that challenge both stability and controlled movement showed greater muscle activation. This indicated that more motor units were being recruited.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In simple terms, the more your core has to stabilize and control motion, the harder those muscles work. That\u2019s why effective and properly programmed workouts deliver better results than doing random ab moves with no structure.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Emphasize Progressive Overload<\/b><\/p>\n<p><span style=\"font-weight: 400;\">One big mistake people make with home workouts is doing the same number of reps every time &#8211; your muscles quickly become used to it. To keep seeing results, you need progressive overload.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basically, giving your muscles a slightly bigger challenge as you go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you\u2019re not lifting weights during an abs workout at home for beginners, the trick is to slow things down. This increases your time under tension, which means that your muscles stay working for longer during each rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that with bodyweight training, muscles grow best when you push each set to failure (<\/span><a href=\"https:\/\/www.fau.edu\/newsdesk\/articles\/muscle-growth-strength-study\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This can happen right before your form starts to slip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That \u201calmost can\u2019t do another rep\u201d feeling is what tells your muscles to get stronger.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82797\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-22.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Abs_Workout_at_Home_Without_Equipment\"><\/span><b>Sample Abs Workout at Home Without Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For your reference, we have provided a beginner-friendly abs workout you can do at home without any equipment. It focuses on slow, controlled movements to properly activate your core. Aim for good form over speed. If anything feels uncomfortable, stop and rest.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How often:<\/b><span style=\"font-weight: 400;\"> 3 to 4 times per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time:<\/b><span style=\"font-weight: 400;\"> 10-15 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> 30-45 seconds between exercises<\/span><\/li>\n<\/ul>\n<p><b>Marching Crunch<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet slightly lifted off the floor. Bring one knee toward your chest as you gently crunch up, then switch sides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reps: 10-12 per side<\/span><\/p>\n<p><b>Bent-Knee Leg Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie flat on your back, with your knees bent and your hands under your hips for support. Slowly lift your knees toward your chest, then lower them under control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reps: 10-12<\/span><\/p>\n<p><b>Seated Knee Tucks<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sit on the floor, lean back slightly, activate your core, and keep your chest up. Pull your knees toward your chest, then extend your legs forward without touching the floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reps: 8-10<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80691\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Standing Oblique Crunch<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Stand tall with your hands behind your head. Bring your right knee up while crunching your right elbow down toward it, then switch sides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reps: 10 per side<\/span><\/p>\n<p><b>Forearm Plank (Modified)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hold a plank on your forearms with your knees on the floor. Keep your back straight and your core tight. Focus on breathing in through your chest and out through your stomach. Each breath out will tighten the abdomen even further.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold: 20-30 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginner tip: If this feels tough, do just one round. As your strength improves, work up to two rounds. This approach will keep your abs workout at home for beginners safe and easy to stick with.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80698\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Good_Abs_Exercises_to_Do_at_Home_Without_Equipment\"><\/span><b>What Are Some Good Abs Exercises to Do at Home Without Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously mentioned, research within exercise science has shown that the most effective core workouts are focused on controlled movement and spinal stability. For beginners, slow, steady exercises can activate the abs more effectively than sloppy reps. Bodyweight core moves are also relatively safer than those that are equipment-based. They\u2019re generally easier to perform at home and have been proven to build strength when performed with proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some beginner-friendly abs exercises you can do at home without equipment, with simple step-by-step instructions:<\/span><\/p>\n<p><b>Dead Bug<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms pointing up and your knees bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your right arm and your left leg toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back pressed into the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start and switch sides.<\/span><\/li>\n<\/ol>\n<p><b>Heel Taps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulders slightly off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your right hand toward your right heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides in a controlled motion.<\/span><\/li>\n<\/ol>\n<p><b>Reverse Crunch<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your knees toward your chest while lifting your hips slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back down slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid swinging your legs.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>Bird Dog<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right arm and left leg straight out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight and hips level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold briefly, then switch sides.<\/span><\/li>\n<\/ol>\n<p><b>Side-Lying Oblique Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your knees bent and your arms crossed over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulders slightly off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down slowly with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides after finishing reps.<\/span><\/li>\n<\/ol>\n<p><b>Tucked Hollow Hold (Beginner Version)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulders slightly off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight and your lower back pressed down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold while breathing steadily.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80700\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/21-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/21-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/21-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/21-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/21-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/21.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Start with one round and focus on form. As your strength improves, increase the reps or add another round. These moves are simple and easy to get used to. You can pick the<a href=\"https:\/\/betterme.world\/articles\/top-5-abs-exercise\/\"> top 5 abs exercises<\/a> and learn the techniques for each. Their beginner-friendly yet effective steps make them a perfect fit for an at-home abs workout.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Other_Factors_Are_Important_for_Getting_Six-Pack_Abs\"><\/span><b>What Other Factors Are Important for Getting Six-Pack Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even if you\u2019re doing the best ab workouts for women or men regularly, that alone doesn\u2019t always lead to visible abs. Building muscle is just one part of the picture. The question of whether a six-pack shows will depend on several factors. This includes how your body works, your hormones, and how your nervous system responds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are the key, science-backed factors beyond exercise that play a significant role in abdominal definition.<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Role of Body Fat in Visible Abs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">One of the biggest reasons abs don\u2019t show is body fat stored just under the skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your abs become visible only when body fat drops below a certain level (typically 10-14% for men and 16-20% for women) (<\/span><a href=\"https:\/\/doi.org\/10.3390\/sports10010007\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.le.ac.uk\/index.php\/jist\/article\/view\/2740\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Women naturally carry more essential body fat to support hormonal and reproductive health. Perhaps this is why the <a href=\"https:\/\/betterme.world\/articles\/best-ab-workouts-for-women\/\">best ab workouts for women<\/a> are most effective when they\u2019re combined with smart fat-loss and muscle-preserving habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to address a common misconception. Doing endless ab exercises won\u2019t specifically burn fat from your stomach. An abundance of research has shown that fat loss occurs throughout the body, not in a single targeted area, and that it results from maintaining a consistent calorie deficit over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80692\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Fuel Your Abs with Protein<\/b><\/p>\n<p><span style=\"font-weight: 400;\">What you eat plays a huge role in whether your body keeps muscle or loses it during weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein is particularly important for a variety of reasons. One of them is because it burns more calories during digestion than carbs or fats. This occurs during a process which is known as the thermic effect of food (TEF) (<\/span><a href=\"http:\/\/irep.iium.edu.my\/109199\/11\/109199_Understanding%20food%20thermogenesis.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), but also due to its role in muscle growth. Eating enough protein (around 1.6-2.2 grams per kilogram of body weight) helps make sure that when you lose weight, it comes from fat, not the hard-earned abs you\u2019ve been building (<\/span><a href=\"https:\/\/www.health.harvard.edu\/nutrition\/are-you-eating-enough-protein\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2667268521000127\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>High Stress May Trigger Excessive Fat Storage<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chronic stress can affect where your body stores fat, particularly around your belly. The stress hormone cortisol has been linked to more visceral fat &#8211; this is the kind that wraps around your organs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research from Walden University found that women who responded strongly to stress tended to have higher levels of obesity (<\/span><a href=\"https:\/\/scholarworks.waldenu.edu\/cgi\/viewcontent.cgi?article=11815&amp;context=dissertations\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This means that building abs is about managing stress and balancing other factors.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Lack of Sleep May Negatively Impact Core Buildup<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Not getting enough sleep can make it harder to see your abs. Poor sleep can (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/8\/1549\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise ghrelin, the hormone that makes you feel hungry.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower leptin, the hormone that tells you when you\u2019re full.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow glucose metabolism, which increases your body&#8217;s tendency to store fat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In short, skipping sleep can sabotage your fat loss and make it harder for your abs to show. Getting good, consistent rest is just as important as your ab workouts at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table below summarizes what you should do when you\u2019re trying to get 6-pack abs:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div><span data-sheets-root=\"1\">For more details about <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-abs\/\">calisthenics workout abs<\/a>, take a look at our prior publication.<\/span><\/div>\n<div><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Get_Visible_Abs_in_2_Weeks\"><\/span><b>Can I Get Visible Abs in 2 Weeks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer: probably not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can definitely make your abs feel firmer, reduce bloating, and improve muscle strength in 14 days. However, achieving a defined six-pack is largely a biological process that takes time. Here\u2019s what\u2019s realistic in just two weeks.<\/span><\/p>\n<ul>\n<li><b>The Paper-Thin Reality<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Visible abs show up only when body fat is low enough for the muscles to peek through. If you\u2019re already very lean (around 12% body fat for men or 18% for women), two weeks of clean eating might make your abs pop a little.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re at an average body fat percentage, two weeks isn\u2019t enough to burn the fat covering your muscles.<\/span><\/p>\n<ul>\n<li><b>What You Can Actually Improve in 14 Days<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even if your six-pack isn\u2019t fully visible yet, you can notice some changes:<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced bloating:<\/b><span style=\"font-weight: 400;\"> Cutting processed sugar and salty foods can make your stomach look flatter (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9966020\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better posture:<\/b><span style=\"font-weight: 400;\"> Strengthening deep core muscles, such as the transverse abdominis, helps you stand taller. This can instantly improve your midsection\u2019s appearance.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>A Routine: <\/b><span style=\"font-weight: 400;\">14 days of consistent exercise can help kickstart a whole new wellness routine. Changes in health and fitness take time, but with consistent effort, you\u2019ll see change before you know it.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80709\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_to_Train_Your_Abs_Every_Day\"><\/span><b>Is It Okay to Train Your Abs Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Short answer: yes, but with some caution.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with other muscles in the body, your core muscles need recovery time to grow and strengthen. Research has shown that working the same muscle group intensely every day without rest can lead to fatigue, poor form, or injury (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2022.827847\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, it must be acknowledged that the abs are a little bit different. They\u2019re built for endurance and are used in almost every movement you do, from standing to twisting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, a short, controlled abs workout at home for ladies 3-5 times a week is plenty. On off days, you can still engage your core lightly through activities such as walking, stretching, or yoga. This lets you stay consistent without overworking the muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pro tip: Focus on quality over quantity. A daily 10-15-minute session of well-executed exercises will yield better results than a sporadic routine.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-bands-calisthenics\/\">Resistance Bands Calisthenics: The Simple, Powerful Way To Build Strength Anywhere<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Do_Slow_or_Fast_Reps_for_Abs\"><\/span><b>Is It Better to Do Slow or Fast Reps for Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For an abs workout, it depends on the exercise that you\u2019re performing. Slow and controlled reps keep your muscles under tension longer, which helps them work harder and can help improve stability. At the same time, fast reps can be effective for improving power, but if they\u2019re done with improper form, they ultimately rely on momentum rather than control. This reduces effectiveness and can lead to injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple rule is to stay up for 2-3 seconds and down for 2-3 seconds. The table below lists some exercises you should perform according to the goals you set for yourself:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Rule of thumb: For abs, slow, controlled movements maximize muscle engagement and reduce the risk of injury. Fast reps are generally not recommended for beginners, except when doing cardio-style core circuits.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Common_Mistakes_in_Abs_Workouts\"><\/span><b>What Are Some Common Mistakes in Abs Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Common mistakes during an abs workout can lead to injury or hinder results. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeating the same exercise constantly will likely not effectively target all the core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swinging or rushing through reps reduces effectiveness and can strain your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor posture, including arching your back, can cause injury and limit results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing the same number of reps every time won\u2019t sufficiently challenge your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ab exercises alone won\u2019t burn belly fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training abs every single day without recovery can lead to fatigue and slower progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor nutrition, stress, and lack of sleep can hide even the strongest abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathing incorrectly reduces core engagement and can cause strain.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to overcome these mistakes and have a clear plan to build definitive abs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80702\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_planks_better_than_crunches\"><\/span><strong>Are planks better than crunches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">One isn\u2019t necessarily better than the other &#8211; they both work to strengthen the core. Planks are an isometric exercise, while crunches are a dynamic (concentric\/eccentric) exercise.\u00a0 Both can be used to create the <a href=\"https:\/\/betterme.world\/articles\/ab-workouts-with-weights-2\/\">best ab workouts<\/a> for women and men, and both require proper form to increase effectiveness and limit injury.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_abs_per_day_enough\"><\/span><strong>Is 20 minutes of abs per day enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s probably actually more than enough. Your abs are muscles just like your biceps &#8211; they need rest to grow. 10-15 minutes of high-intensity work 3-4 times a week is usually the sweet spot. Quality of contraction beats mindlessly doing leg raises for 20 minutes every single time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_six-pack_in_30_days_a_realistic_goal\"><\/span><strong>Is a six-pack in 30 days a realistic goal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your starting point. If you\u2019re already lean, 30 days of focused training and nutrition can make your abs more visible. However, for most people, 30 days is just the beginning. Real definition usually takes 8 to 12 weeks of consistent effort.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_visible_abs_80_diet\"><\/span><strong>Are visible abs 80% diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This is pretty much the golden rule. You can have the strongest core on the planet, but if it\u2019s covered by a layer of body fat, it will remain hidden. You need a <a href=\"https:\/\/betterme.world\/articles\/caloric-deficit\/\">caloric deficit<\/a> to reveal the work you\u2019ve put in.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_100_crunches_a_day_give_you_abs\"><\/span><strong>Will 100 crunches a day give you abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Probably not. You need a combination of healthy eating habits and consistent exercise to see visible abs. Doing 100 of the same move every day mostly just builds muscular endurance and can lead to repetitive strain injuries. It would be better to use a variety of exercises to target the various core muscles rather than focus on one specific movement.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Abs_Workout_At_Home_Without_Equipment\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The secret to a six-pack isn&#8217;t a secret at all &#8211; it&#8217;s just a game of patience and biology. You don&#8217;t need fancy machines or an expensive gym to see results. Sticking to a consistent calisthenics and abs routine and mastering an effective at-home abs workout without equipment for beginners will help lay a strong muscle foundation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But remember, you can&#8217;t out-crunch a bad night&#8217;s sleep or a high-stress lifestyle. If you want those muscles to actually show up to the party, you&#8217;ve got to respect the big three: smart nutrition, heavy-hitting sleep, and consistent tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treat your core like you would any other muscle group. Give it intensity, give it rest, and for heaven&#8217;s sake, stop doing 100 crunches while scrolling on your phone!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on the burn, keep your diet in check, and results will follow.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>You don\u2019t need a fancy gym or big, intimidating machines to build a strong core. If you want visible abs or just want your body to be more stable, your bodyweight can do the job just fine. Moves such as hollow body holds and mountain climbers use gravity to your advantage. They can help you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":86221,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"coauthors":[45],"class_list":["post-86219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Abs Workout at Home Without Equipment (No Gym Needed!) - BetterMe<\/title>\n<meta name=\"description\" content=\"Flatten, tighten, and strengthen your core with the \u2605 BEST ABS WORKOUT AT HOME WITHOUT EQUIPMENT \u27a4 Quick, beginner-friendly, and results you can see!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Abs Workout at Home Without Equipment (No Gym Needed!)\" \/>\n<meta property=\"og:description\" content=\"Flatten, tighten, and strengthen your core with the \u2605 BEST ABS WORKOUT AT HOME WITHOUT EQUIPMENT \u27a4 Quick, beginner-friendly, and results you can see!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"The Best Abs Workout at Home Without Equipment (No Gym Needed!)\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\"},\"wordCount\":2675,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png\",\"articleSection\":[\"Abs Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You don\u2019t need a fancy gym or big, intimidating machines to build a strong core. If you want visible abs or just want your body to be more stable, your bodyweight can do the job just fine.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Moves such as hollow body holds and mountain climbers use gravity to your advantage. They can help you burn calories and strengthen your core right on your living room floor. This guide walks you through a simple, no-equipment circuit that hits every part of your abs. It shows that showing up consistently matters way more than any equipment ever could.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Abs Workout at Home Without Equipment?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You don\u2019t need a gym or fancy machines to build a strong core. Your muscles can grow and become stronger using just your own body weight. Using the right movements, you can train your abs effectively right at home without relying on any expensive tools.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Below is a simple, science-backed guide to creating a beginner-friendly abs workout at home, using calisthenics abs exercises that actually work.<\/span>\\r\\n<p style=\\\"text-align: center;\\\"><b>Understanding Your Core Muscles<\/b><\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">To train your core properly, it helps to know what muscles you\u2019re working. Your midsection is made up of three key muscle groups, and each of them plays a different role:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Rectus abdominis:<\/b><span style=\\\"font-weight: 400;\\\"> This is your six-pack muscle. It helps you bend forward and control movements such as crunches (<\/span><a href=\\\"https:\/\/www.hss.edu\/health-library\/move-better\/what-are-core-muscles\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Obliques (internal and exte ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\",\"name\":\"The Best Abs Workout at Home Without Equipment (No Gym Needed!) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png\",\"description\":\"Flatten, tighten, and strengthen your core with the \u2605 BEST ABS WORKOUT AT HOME WITHOUT EQUIPMENT \u27a4 Quick, beginner-friendly, and results you can see!\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Abs Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/abs-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"The Best Abs Workout at Home Without Equipment (No Gym Needed!)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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If you want visible abs or just want your body to be more stable, your bodyweight can do the job just fine.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Moves such as hollow body holds and mountain climbers use gravity to your advantage. They can help you burn calories and strengthen your core right on your living room floor. This guide walks you through a simple, no-equipment circuit that hits every part of your abs. It shows that showing up consistently matters way more than any equipment ever could.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Abs Workout at Home Without Equipment?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You don\u2019t need a gym or fancy machines to build a strong core. Your muscles can grow and become stronger using just your own body weight. Using the right movements, you can train your abs effectively right at home without relying on any expensive tools.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Below is a simple, science-backed guide to creating a beginner-friendly abs workout at home, using calisthenics abs exercises that actually work.<\/span>\r\n<p style=\"text-align: center;\"><b>Understanding Your Core Muscles<\/b><\/p>\r\n<span style=\"font-weight: 400;\">To train your core properly, it helps to know what muscles you\u2019re working. Your midsection is made up of three key muscle groups, and each of them plays a different role:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> This is your six-pack muscle. It helps you bend forward and control movements such as crunches (<\/span><a href=\"https:\/\/www.hss.edu\/health-library\/move-better\/what-are-core-muscles\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obliques (internal and exte ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/","url":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/","name":"The Best Abs Workout at Home Without Equipment (No Gym Needed!) - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png","description":"Flatten, tighten, and strengthen your core with the \u2605 BEST ABS WORKOUT AT HOME WITHOUT EQUIPMENT \u27a4 Quick, beginner-friendly, and results you can see!","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/1034-best-abs-workout-at-home-without-equipment.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Abs Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/abs-workouts\/"},{"@type":"ListItem","position":5,"name":"The Best Abs Workout at Home Without Equipment (No Gym Needed!)"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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