No equipment and no energy to stand? No problem.

By Emily Abbate
June 12, 2018

Sometimes you've just gotta stop, drop, and sculpt. An at-home fitness fix-specifically a floor abs workout-is easy to execute, especially when it involves minimal equipment. Plus, if you do them right, you can be finished and on to the next to-do in under 15 minutes. (You can also bang out an intense Tabata workout in just four minutes flat.)

"An extra benefit from supine abs movements (a fancy term for your Netflix and chill position on your back) is that it forces you to focus specifically on abdominal contraction and helps you zero in on connecting your breath to the move," says Amber Rees, trainer at Barry's Bootcamp and co-founder of Brave Body Project.

In this floor abs workout video, Rees offers up six moves that will help you carve a toned stomach and strengthen your core. (Here's why core strength is actually super important.) The best part? All you need is a will to get to work (and, OK, maybe a yoga mat, too).

Dead Bug

A. Lie faceup on the floor with arms fully extended directly over shoulders, fingertips pointing toward the ceiling. Bring legs to tabletop position with knees bent and shins parallel to the floor to start.

B. Brace core, pressing lower back into the floor, and reach left arm overhead, biceps by ear. Simultaneously extend the right leg so right heel hovers off the floor.

C. Return to starting position, then repeat on the other side to complete 1 rep.

Do 3 sets of 8 reps.

Hollow Body Hold

A. Lie faceup on the floor with arms and legs outstretched.

B. Press lower back into the ground and lift arms and legs to hover 6 inches off the floor. Hold this position for 5 seconds. That's 1 rep.

Do 2 sets of 10 reps.


A. Start on all fours in tabletop position with hands under shoulders and knees under hips. Maintain a neutral spine from head to tailbone.

B. Slowly extend the left leg backward (toes pointed down) while reaching the right arm forward, biceps next to ear. Keep hips and shoulders square and don't arch the lower back.

C. Hold for 10 seconds then return to starting position. That's 1 rep.

Do 10 reps. Switch sides; repeat. Do 3 sets.

Downward Dog to Elbow Knee Hold

A. Start in downward dog with hands and feet shoulder-width apart, hips reaching up toward the ceiling.

B. Lift right leg up to reach toward the back corner of the room, keeping the hips square and toes pointing down to start.

C. Exhale to shift forward to high plank and drive the right knee forward to touch right elbow. Hold for 2 seconds.

D. Lift leg back up and shift hips back to three-legged dog to return to starting position. That's 1 rep.

Do 10 reps. Switch sides; repeat. Do 3 sets.

Side Plank Elbow-to-Elbow Oblique Crunch

A. Start in a side plank on the left elbow with the right hand behind head, elbow pointing up.

B. Keeping hips lifted and square, exhale and rotate torso down to reach right elbow toward left elbow.

C. Slowly uncurl torso and lift right elbow toward the ceiling to return to starting position.

Do 10 reps. Switch sides; repeat. Do 3 sets.

Mountain Climbers

A. Start in a high plank position. Alternate "running" your knees into your chest as quickly as you can, keeping a flexed foot position and hips lifted.

B. Go as fast as possible, aiming to be out of breath by the end of the 30-second interval.

Repeat for 30 seconds. That's 1 set. Do 3 sets total, resting for 30 seconds in between each.