Abs exercises at home, no equipment (2026)
Top 8 abs exercises for home with no equipment, plus a 4-week program and the truth about six-packs. Train in 15 minutes per day, no excuses.
18 articles in the training category.
Top 8 abs exercises for home with no equipment, plus a 4-week program and the truth about six-packs. Train in 15 minutes per day, no excuses.
Learn the deadlift safely and effectively: setup, foot stance, back position, variants and a 4-week beginner program. Prevent injuries, build strength.
Running or gym, which suits your goal better? Compare calorie burn, injury risk, cost and results, and make a conscious choice for 2026.
Complete strength training program for women, with versions for home and gym. 3x per week full-body, compound exercises and 12-week progression.
Complete 8-week training program for the 4-mile run. Includes pace table, strength exercises and tips to improve your time. Practical and Dutch-tested.
Chest press machine or bench press? Compare effectiveness, technique and loads. Includes a 4-week plan and data from 200+ gyms in the Netherlands.
Hybrid training combines strength and endurance. Complete schedule, exercises, sets/reps and beginner guide for athletes in the Netherlands.
How many kilos can you lose with EMS training? Concrete figures, a 4-week schedule, NL prices and honest expectations based on data from our gym directory.
Discover what a bootcamp workout is, which exercises belong to it and get a free 45-minute program for beginners and advanced athletes.
Complete guide to the ab crunch machine: technique, sets, reps, 4-week program and when to choose mat crunches. With data from 60+ Dutch gyms.
Learn to perform the Bulgarian split squat perfectly in 8 steps, discover which muscles you train and follow our 4-week progression program for stronger legs.
Complete guide to the cable lat pulldown: correct execution, 5 variants, common mistakes and a mini program. Includes data from 120+ Dutch gyms.
Everything about creatine monohydrate: dosage, timing, effect on strength and muscle mass. Plus an 8-week schedule and data from 50+ NL gyms.
Walking lunges with dumbbells: learn proper technique, avoid 5 common mistakes and train your legs with a 3x10 reps program for visible results.
Learn to perform leg raises correctly: step-by-step technique, 6 variants from easy to hard, a 4-week program and the most common mistakes.
Learn the perfect form for preacher curls, with 5 variations, an 8-week program and the most common mistakes based on data from 200+ Dutch gyms.
Discover the 8 best row exercises for your back, with sets, reps and technique tips. Includes a mini-program and form cues for home and the gym.
Get fit in 1 month? What is achievable in 30 days, which programme actually works and when will you see results. Based on sports science.