Hey, guys! If you don't know how to get in shape your abs and lower-back muscles, we have a great solution for you. We are glad to present you with a list of 10 essential bodyweight exercises that will help you achieve results. Moreover, we want to make you happy and say that you will not need any suspension trainers, stability balls, ab wheels, or dumbbells. Only you, your positive attitude and a foam mat in order to protect your lower back!

BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

All these bodyweight exercises are good for both men and women, so ladies, you do not have anything to worry about. By doing these exercises on a regular basis, you will improve your posture, reduce and prevent lower-back pain, and advance your athletic performance. All you need to do is do as many reps of each exercise as possible to achieve good results.

We recommend you add these powerful and essential exercises to your workout routine, and perform them in the beginning, middle, or end of your routine in order to get stronger abs. What's more, the combination of these exercises with a healthy diet might even trim up your waist a bit more. And this is exactly what every woman needs! So do not waste time and start doing this workout right now!

READ MORE: 8 tummy-toning exercises that can help you get a flat stomach

#1. Burpee

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Credit: BetterMe

#2. Jackknife Sit-Up

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Credit: BetterMe

READ MORE: 8 easy arm exercises to get toned arm muscles

#3. Mountain Climber

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Credit: BetterMe

#4. Cocoon

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Credit: BetterMe

#5. Oblique Crunch

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Credit: BetterMe

#6. Leg Raise

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Credit: BetterMe

#7. Plank

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Credit: BetterMe

#8. Dead Bug

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Credit: BetterMe

#9. Reverse Crunch

#10. Scissor Kick

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Credit: BetterMe

BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

READ MORE: 5-minute workout that can help reduce fat from hips and belly

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.