5-Move Mat Abs Workout: Knee Tucks, Flutter Kicks, V-Ups and Plank
By My Daily Health Co StaffLast updated Oct 18, 2026
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This five-move mat routine mixes reps and timed holds. It takes knee tucks, slow bicycles, flutter kicks, V-ups and a plank, each for three sets.
This post is for general information and is not medical advice. Check with your doctor before starting a new exercise routine.
The Exercises
Sets and reps are shown for each exercise as listed above.
1
Seated knee tucks
3 x 12
2
Lying alternating knee raises (slow bicycles)
3 x 10
3
Flutter kicks
3 x 20 seconds
4
V-ups
3 x 10
5
Forearm plank
3 x 20 seconds
Form Tips
- Move slowly during the bicycle and knee raise exercises.
- Press your lower back toward the mat during flutter kicks and bend your knees if it strains.
- Keep your neck relaxed for V-ups.
- Take short rests between sets as needed.
Gear That Helps
A mat gives you a comfortable surface for the lying exercises.
Check the Gaiam Premium 6mm Yoga Mat on AmazonRelated Reading
- 10 Beginner Home Workouts With No Equipment
- 15-Minute Low-Impact Cardio Workout at Home
- Best Yoga Mats for Home Workouts
Not medical advice. Check with your doctor before starting a new exercise routine, and stop if something hurts.
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