Fraser Wilson’s Home Bodyweight Ab Workout

You don’t need a gym membership or expensive machines to build a strong, defined core. In the video below, fitness expert Fraser Wilson walks you through a killer home bodyweight ab workout that requires absolutely no equipment. Whether you are traveling, stuck at home, or just prefer to train in your living room, this routine is designed to scorch your midsection.

Why This Home Ab Workout is Perfect for Beginners

One of the hardest parts about starting a new ab routine is figuring out how to perform the exercises correctly. Reading a description of a “Russian Twist” or a “Plank Knee In” can be confusing. This is a great workout for beginners because it is a follow-along video. You don’t have to figure out how to do the exercises from text—just hit play, copy Fraser’s movements in real-time, and you’ll be getting a great home ab workout in.

The Science of Building Abdominal Muscle

To get a six pack, you must treat your abs like any other muscle group. They need to be trained through a full range of motion with varying exercises to target the upper abs, lower abs, and obliques. Fraser’s routine is highly effective because it hits the core from every angle:

1. Lower Abs: Movements like Leg Raises and Reverse Crunches specifically target the lower rectus abdominis, which is often the hardest area to develop.
2. Upper Abs: Traditional Crunches and Heel Taps force a deep contraction at the top of the core.
3. Obliques & Core Stability: Russian Twists and Plank variations engage the sides of your torso and build deep stabilizing strength.

The Full Bodyweight Ab Routine

Here’s the full workout structure, in case you want to save it to your phone or do it without the video. The protocol is simple: perform each exercise for 30 seconds, and rest for 30 seconds between the blocks.

Block 1: The Foundation

• Lying Leg Raises
• Russian Twists
• Crunches
• Plank Knee Ins

Block 2: The Burn

• Reverse Crunches
• Side Crunches (Both Sides)
• Plank Rotations

Block 3: Explosive Power

• Scissor Leg Raises
• Heel Taps
• Explosive Sit-ups
• Shoulder Taps

Block 4: The Finisher

• Flutter Kicks
• Cross Crunches
• Ab Contractions
• Plank Up Downs
• Mountain Climbers

Abs Are Made in the Kitchen

Remember this golden rule: ab workouts can build your ab muscles, but your diet will burn your stomach fat to reveal the muscle underneath. You cannot out-train a bad diet. To learn how to eat to get six pack abs, check out Jeff Cavaliere’s Six Pack Abs Nutrition System or start with a simple intermittent fasting protocol to kickstart your fat loss today.