Work Your Legs and Abs Anywhere With This No-Equipment Routine

Getting in a good legs and abs workout doesn’t have to involve equipment, a gym membership, or tons of complicated exercises. It can be as simple as a six-move, bodyweight routine you can do at home—which is exactly the workout we have for you below.

First though, let’s talk about why leg and core strength even matters. These muscle groups are the foundation and base of support for your entire body, Kaila DeRienzo, a NASM-certified personal trainer and RRCA-certified run coach in Orlando, tells SELF. Your core, in particular, is the power source where a lot of movements originate—from holding a plank to sweeping the floor to picking up a heavy box, says DeRienzo.

And as the link between your upper and lower halves, your core affects the functioning of your other muscle groups, says DeRienzo. For example, a strong core can help you run better, since the power that your legs generate from running needs to be transmitted through your core, as SELF previously reported. The stronger your core is, the more effectively that power will be transmitted, and the more efficiently you’ll be able to propel yourself forward.

Legs are another super-important muscle group. Even if you’re not training for a race or working toward any other specific athletic goal, you need strong enough legs to literally carry you through life, as SELF previously reported. Everything from walking up a flight of stairs to lifting your heavy laundry bag is easier when you can put some leg muscle behind it.

As for what makes a good legs and abs workout? Well, when strengthening your lower body, make sure to hit not just the muscles on your frontside like your quads, but your backside muscles as well—think hamstrings, glutes, and calves. Same thing applies for your core; don’t just hone in on your rectus abdominis (the core muscles running vertically along the front of your abdomen), but also be sure to work your deeper core stabilizer muscles, says DeRienzo, including your transverse abdominis (the deepest core muscles that wrap around your spine and sides) and multifidus (the back muscles along your spine). Targeting a variety of muscles in your legs and core, instead of hitting just a few, will help develop well-rounded strength and boost the overall functioning of these muscle groups.

The following six-move legs and abs circuit, which DeRienzo created for SELF, targets tons of muscles in your core and lower-half. It incorporates balance, coordination, and stability work and delivers a tiny dose of cardio, too. Moreover, all of the moves are easily modified, so both beginners and more advanced exercisers can benefit from this routine. Any yet another perk? You don’t need any equipment to get it done.

Do this routine two to three times a week, suggests DeRienzo. Just be sure to do a brief warm-up first so you don’t jump in with cold muscles. A few minutes of jumping jacks, high knees, and butt kicks can do the trick.

So if you’re feeling ready to smoke your legs and abs, keep scrolling for a simple-yet-effective six-move workout. Who knows, it may just become your new favorite at-home routine.

The Workout

What you need: An exercise mat for comfort.

Exercises

• Reverse crunch
• Squat to curtsy lunge
• Mountain climber to toe tap
• Eccentric squat
• Scissors kick
• Lateral lunge to single-leg hop

Directions

• Do 10-12 reps of each move. Rest 30 to 60 seconds in between moves. Do the entire circuit 2 to 3 times. Don’t take additional rest in between sets (though of course take a break if your form starts to falter or if you feel like you can’t catch your breath).

Demoing the moves below Amanda Wheeler (GIF 1), a certified strength and conditioning specialist and co-founder of Formation Strength; Angie Coleman (GIF 2), a holistic wellness coach in Oakland; Erica Gibbons (GIF 3), a California-based personal trainer and graduate student becoming licensed as a marriage and family therapist; Nathalie Huerta, coach at The Queer Gym in Oakland; Manuela Sanchez (GIF 5), a Pilates instructor at Club Pilates in Brooklyn; and Crystal Williams (GIF 6), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City.

Exercise Mats We Like

YogaAccessories Non-Slip Exercise Mat

This option is tear-resistant, double-sided, and longer than most other yoga mats, which means extra room for performing more dynamic moves.

Lululemon Take Form Yoga Mat

We love how this yoga mat does not move, even when you’re performing more dynamic exercises. Its soft cushion makes it super comfortable, too.

Gaiam Yoga Mat

When you need to liven up your workout, the fun designs on this mat have you covered—and the textured surface will make sure you stay steady.