The ten best ways to work your abs doing bodyweight fitness exercises


You may have heard that the best way to work your abs is by doing sit ups. But if you're in middle age and have a desk job, sitting down all day can make it harder to stay fit. That's why I recommend bodyweight fitness exercises like planks and crunches. They're easy on your joints, but they still make your core muscles stronger – even as you age!


What is a plank?

A plank, also known as the front hold, is a static exercise that targets your core but also works your arms, shoulders and glutes. The goal is to keep your body in a straight line while supporting yourself on the forearms and toes. Picture an upside down 'V' shape with your body forming the bottom of that letter.

How do I do it?

The first step toward executing this move properly is to get into position: Place one forearm under each hand (or place hands directly under shoulders if you prefer). Then, extend legs straight behind you so that all four limbs are touching the floor—but there's no need for them to be flat against ground! If you can't quite reach with both feet at first try lowering yourself onto just one arm or raising up onto both elbows instead. Once everything feels stable from top to bottom lift chest up toward ceiling until it aligns with spine then rest back down onto forearms again.*

Keep those hips lifted off ground while maintaining good form throughout entire workout session*(

Hollow Body Hold

The hollow body hold is a great abdominal exercise. It is a static exercise and works your core muscles. You can do it anywhere and it is a great warm up exercise. This is how you perform the hollow body hold:

Straight Leg Sit Up

Now that you know the best way to perform a straight leg sit up, let's take a look at how to get the most out of this exercise.

Hanging Knee Raise

Hanging knee raise is a bodyweight exercise that works your abs and lower body. You can do it anywhere, and it only takes about five minutes to complete one set. This is an excellent exercise for beginners to try because it doesn’t require any equipment or much space.

How To Do It:

Weighted Russian Twist (with a dumbbell)

With a dumbbell in each hand, lie on the floor with your knees bent and feet flat on the floor.

Raise your hips off the floor so that your knees are at 90 degrees (a). With your arms out straight above you, slowly rotate to one side until your shoulders are almost touching the mat (b). When you’re fully rotated, slowly rotate back to starting position (c). Do 15 reps per set for 3 sets total.

Decline Pushup

If you’re looking for an exercise that will really work your abs, the decline pushup is a great option. It’s also an excellent way to strengthen the muscles of your upper body and core, while improving balance and coordination.

To perform a decline pushup:

Basic Crunch

Weighted Stability Ball Crunch (with a dumbbell)

The weighted stability ball crunch is a great way to work your abs doing bodyweight fitness exercises.

L-Sit (on the floor or on parallettes)

The L-sit is a great exercise for your abs because it requires you to keep your body in a strong, straight line while balancing on your arms. When you're performing an L-sit on the floor or parallettes, you want to think about being like a plank with an "L" shape at the top—that's where all of your weight rests and that's why this exercise works so well for strengthening your core.

To begin, get into a high plank position with hands directly under shoulders and legs straight out behind you (make sure heels are touching down). From there, lower yourself down into a deep squat until knees form 90 degrees angles (if possible), then push back up through heels so that legs are extended again. Repeat for 10 reps before switching sides!

If this is too challenging for now—no worries! You can progress to this movement by working with parallettes instead of just holding onto dumbbells or medicine balls; as long as there's some kind of handle on which to perform the movement safely and effectively!

Side Plank - Alternating Raise (from the floor)

The Side Plank - Alternating Raise (from the floor) is a great way to strengthen and stabilize your core while building strength in your upper body. If you’re just starting out or want to increase the difficulty, try holding a weight between your feet and raising it off the floor. You will need good abdominal strength, flexibility and balance to be able to hold this position for at least 30 seconds before attempting this exercise on parallettes.

Doing bodyweight fitness exercises is one of the best ways to stay physically fit in middle age.

Bodyweight fitness exercises are one of the best ways to stay physically fit in middle age. They’re easy to do, and you can scale up or down depending on your current fitness level. This means you can start out with a beginner program that builds up your strength and endurance, then gradually increase the difficulty of the exercise as you get stronger. Bodyweight exercises are great for people who live an active lifestyle or exercise regularly—they provide a good core workout when paired with other exercises such as squats and deadlifts. Additionally, they’re often safer than weight lifting because they don’t put excess strain on joints like knees or shoulders—which makes them ideal for older adults who want to stay fit without risking injury!


Working your abs is one of the best ways to stay physically fit in middle age. There are many different bodyweight exercises that you can do, but these ten are some of the most effective ones. They work because they use your own body weight as resistance and require minimal equipment or space. They also don’t take more than 5 minutes each time! Being able to do them anywhere means you can add them into any schedule with ease - no excuses! Just remember: if it hurts too much then stop immediately and seek medical advice before doing anything else

Cadoo AthleteCadoo Logo

Download to get started

Cadoo Logo


Term of usePrivacy Policy


CareersCorporate Wellness
Cadoo Facebook linkCadoo Instagram linkCadoo Twitter linkCadoo Reddit linkCadoo Tiktok  link