Six Pack Abs: 3 Exercises to Strengthen and Define Your Abs at Home

Strengthening your abs without the need for a gym, equipment, or machines is not only possible, but extremely effective. According to physical education teacher Sérgio Nunes, a CREF-DF advisor, with just a mat or a towel on the floor, you can train at home, using only your own body weight —and with great results.

"Body weight is already a great stimulus for abdominal strengthening . Furthermore, exercises without equipment improve body awareness and mobility," explains the professor. Below, he lists the three best practices for strengthening your abs at home, with simple guidelines for those who want to include these workouts in their routine:

1. Abdominal rower

A functional training classic, this exercise works the entire abdomen, also activating the lower and upper limbs. "The abdominal row requires coordination and strength. It's a great exercise to start activating the entire abdominal region ," explains Sérgio.

2. Lower abdominal

This exercise targets the lower abdomen, which is often one of the most difficult areas to work. "The lower abdominal crunch , performed with elevated legs and controlled movements, is excellent for those who want to strengthen the area effectively, without equipment," he says.

3. Plank in supine position

Despite the technical name, the exercise is simple: it involves maintaining the body in a plank position with the belly facing upward, activating the core isometrically. "This exercise requires a lot of stability and body awareness. It's a great complement to more dynamic movements," says the instructor.

How to include it in your routine?

It doesn't take much time: "With just 10 to 15 minutes a day, upon waking or between tasks, you can already see the benefits," advises the professional. And, if you want to intensify your workouts, you can use what you have at home: "Holding a weight plate, dumbbells, or even a bag of beans or sugar can increase the load," he suggests.