Having a six-pack is something we all admire and want. It shows that you’re fit, healthy, and take care of your body. It’s also good to look at. In comparison, fat on the tummy is unsightly.
So, if you want a slimmer midsection, you must incorporate abs exercises. Note that you can’t spot-reduce fat. You’ll need to lose weight generally.
This means you’ll eat healthily and do cardio exercises in combination with abs exercises.
Unfortunately, you might not have the time to go to the gym always.
There’s no need to fret or stop exercising if that’s your case. There are exercises for your abs that will work out every muscle needed.
They’ll strengthen your core and work on the lower and upper abdominal muscles: the transverse abdominis, rectus abdominis, and obliques. Best of all; they do not require any equipment.
Here are the best 8 abs exercises that can be done at home and help you move closer to realizing your six-packs dream.
Planks strengthen the core and increase endurance.
- Start with a push-up position
- Extend your legs behind you, with only your toes touching the floor. Place your feet wide apart. They should be the same distance as your hips.
- Place your forearms on the floor.
- Your weight should now be resting on your forearms and toes.
- Make sure your body is in a straight line; then squeeze your abdomen and tighten your core.
- Hold on in that position as long as possible
- As time goes on and you incorporate the exercise into your daily routine, increase the time you stay in the position.
2. Flutter Kicks
Flutter kicks strengthen your core and define your muscles.
- Lie on a mat or the floor. Your back and legs should be straight and flat.
- Place your arms by your side. You can place your arms under your glutes (butt) to avoid spinal or lower back injury.
- Squeeze your abdomen and tighten your core before you begin. This makes the exercise more effective.
- Slowly lift your left leg to about six inches above the floor. Your legs should remain straight and your knees should not bend.
- Bring your left leg down slowly and stop when it is about one inch above the floor.
- While bringing the left leg down, lift the right leg to about six inches above the floor. This should look like kicking up and down motion.
- Repeat the movement for a certain number of reps.
3. Mountain Climber
Mountain climber exercise strengthens the core and burns fat.
- Start with a push-up position. Your palms should be shoulder-width apart and flat on the floor. Your legs should be extended with only your toes touching the floor.
- Squeeze your abdomen and tighten your core, making sure your body is in a straight line.
- Lift your left knee to your chest.
- Lower it to the ground and lift your right knee to your chest.
- Keep alternating the legs till you’ve completed the desired number of reps.
- Increase the speed of the movement to turn it to a cardio exercise and burn fat.
4. Reverse Crunch
Reverse crunches target the lower abdominal muscles.
- Lie faceup on a floor or mat, with your legs fully extended.
- Place your arms by your side. Your arms shouldn’t move throughout the exercise.
- Lift up your legs, like you want to bring your thighs to your stomach. Your thigh should be perpendicular to the floor, your calves should be parallel to the floor and they should form an angle of ninety degrees at the knee. This is the starting position of the exercise.
- Bring your legs towards your chest while lifting your hips and pelvis off the floor. By the time your knee is touching your chest, only your arms, shoulder, and head should be on the floor.
- Hold the position for a few seconds.
- Move your legs, pelvis, and hips back to the starting position.
5. Leg Lift
This exercise targets the lower abdomen.
- Lie faceup with your legs extended and back flat on the floor. Your legs should be straight and close together.
- Place your arms by your side or under your glutes, to avoid lower back injury.
- Lift your legs, making sure they don’t curve until they are perpendicular to the floor. Your torso and legs should form a ninety-degree angle.
- Hold for a few seconds and bring your leg down.
6. Side Plank
The side plank strengthens the core and concentrates on the obliques.
- Lie on your side with your left hand lifting your body. Your left palm should be flat on the floor and your hand under your shoulders.
- Place your right hand on your hips or extend it straight out to the ceiling.
- Extend your legs and place your right foot on the left foot.
- Lift your hips till your body is diagonal to the floor.
- Remain in the position as long as possible.
- Repeat the exercise with your right side.
- Like the plank, aim to increase the amount of time for the exercise during each new routine.
7. Bicycle Crunch
The bicycle crunch strengthens the core and focuses on the obliques.
- Lie on your back with your thighs perpendicular to the floor and your calves parallel to the floor. Your thighs and calves should form a ninety-degree angle.
- Place your palms behind your head, with your elbow pointing to the side. This is the starting position of the exercise.
- Bend the left leg and then bring your knee up to your chest.
- At the same time, bring your right elbow to your left knee.
- Hold the position for a few seconds.
- Take your left leg and right hand to the starting position.
- While doing that, bend your right knee to your chest and bring your left elbow to your knee.
- This movement should make you twist your abdomen from side to side.
- Repeat the movement until you’ve completed the desired number of reps.
Jackknife is also known as the V-Up exercise. It works on the upper and lower abdomen, concentrating on the transverse abdominis.
- Lie faceup with your legs extended and your arms extended behind your head, on the floor.
- Point your toes to the ceiling while squeezing your abdomen and tightening your core.
- Lift your torso, arms, and legs at the same time. Your arms should be reaching to touch your feet.
- Keep moving your legs and arms till your body forms a V. Your legs should be at a 45 degrees angle to the floor while your arms should be parallel to your legs.
- Hold the position for a few seconds, then lower your body back to the starting point.
Working the abs should be an important part of your exercise routine. With the exercises above, you can work on your abs even at home.
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