THE BEST AT HOME WORKOUT FOR ABS

THE BEST AT HOME WORKOUT FOR ABS

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If your goal is to get great abs and you’re looking for the best at-home workout for abs – you’re in the right place. From the general health point of view, a strong core is very important, but we also want to look great, flatten our belly, get those 6 packs, and tighten our waist.

Right exercises are very important, but let’s not forget the importance of healthy nutrition and avoidance of late-night high calories meals, snacks, and drinks.

Train Your Abs From Every Angle

There is no one perfect exercise for abs. Why? Because there are four main muscle groups in your midsection: your transverse abdominis (TVA in short – those are deep stabilizers that wrap around your stomach), rectus abdominis (your six-pack, the outer layer of your abs), the internal and the external obliques (you use them every time you rotate your torso side to side).

In order to achieve great results, to sculpt your stomach and to get strong all over, it’s necessary to train all those groups of muscles. Try two sets of each movement, resting for 30 seconds between each set.

Let’s Get Into It

  • Forearm Plank: This exercise is great for strengthening your core and transverse abs
    • Directions: Lying face down on the ground, lift yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders and that your body makes a straight line from head to heels. Balance on balls of your feet. Ball up your hands in fists. Engage abs. Squeeze your entire body—quads, glutes, core, back, and fists. Hold that position for 30 seconds per set.forearm-plank
  • Side Plank and Reach Through – This exercise is perfect for obliques and transverse abs
    • Directions: Start in a left side plank with left forearm on the floor, parallel to the top of a mat. Your elbow should be underneath the shoulder. Extant straight your right arm in the air at shoulder level. Engage core and slowly rotate chest down toward the floor while bringing right arm under and across body chest. Follow your right hand’s moves with your head (gaze follows fingers). Raise back to start. Do 15 reps on each side.

  • Dead bug – besides training your abs, this exercise is great for training left-right coordination between the upper and lower extremities. It develops the entire front side of the core, whereas Crunches only work the upper abs.
    • Directions: Lie on your back with arms straight above your shoulders. To start, bring your legs directly over your hips and bend at the knees so that your calves form a 90-degree angle with your thighs. Make sure that your lower back is flat on the ground. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position and then repeat on the opposite side. Do 14 alternating reps to complete one set.

 

  • Bird Dog Crunch – this exercise targets the core and glutes while activating abs
    • Directions: Start on your hands and knees in tabletop position, with your wrists aligned under your shoulders, and your knees stacked under your hips. Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips square to the floor. Squeeze your abs and draw your right elbow and left knee in, to meet near the centre of your body. Then reverse the movement and extend your arm and leg back out. Repeat this movement – 15 reps, then repeat with the left arm and right leg – also 15 reps.bird-dog-crunches
  • Bicycle crunches – strong core, perfect abs. This exercise uses all the abdominal muscles, including the rectus abdominis – the front ab muscles that make up the six-pack.
    • Directions: Lie on your back, bend your knees and pull them towards your chest. Place your hands behind your head. Fingertips should be placed behind your ears. To engage your core, contract your shoulder blades as you lift each side off the floor while straightening one leg and rotating your body. With each rotation, your elbow should reach towards your opposite leg’s knee.bicycle-crunches-exercise


 

  • Crunches on exercise ball – these crunches will engage the core even more than regular crunches. This exercise is especially effective because it also requires balance, which, besides larger ab muscles, engages smaller ab muscles.
    • Directions: Lie on a ball with your hands behind your head and carry out a typical crunch exercise of leaning back and using your core muscles to then bring you forward.

 

  • Toe reach – this exercise is great for six-pack abs and transverse abs
    • Directions: Start lying on your back with legs extended straight toward the ceiling at hip level, upper body resting on the mat, and arms clasped in front of chest. Using lower abs, curl torso up off the floor and reach hands toward toes. Lower back to the starting position and repeat. Do 15 reps.
  • Side plank dips – perfect for obliques and transverse abs
    • Directions: Start in a left side plank with left forearm on the floor, parallel to the top of a mat, elbow under shoulder, right hand placed on hips. Lower hips toward the ground, then come back up and repeat. Do 15 reps

 

  • Lying windshield wipers – trains six-pack abs, obliques, transverse abs
    • Directions: Start sitting on tailbone with upper body propped up on forearms and legs lifted in the air and rotated toward the top right corner of the mat. Slowly, and without moving upper body, make a half-circle with legs, arching up and over until they come to hover at the top left corner of the mat. Return to start. That’s one rep. Do 15 reps.

Perfect abs

Sculpting your abs doesn’t happen overnight. Don’t be discouraged. Workout regularly. Yes, it requires diligence and discipline. Sorry, but there is no magic trick for that.

Besides exercises, there is one more, very important thing to consider – healthy nutrition. Visible abs are actually made in the kitchen — a diet leading to a low body fat percentage.

Different Exercise Variants

Obviously all the exercises mentioned above, did not require any equipment, not in there basic form. If you want to make them harder, adjust them by adding weights to your liking.

Being fit, feeling good

Not only that by regular workouts, and healthy nutrition, you’ll be healthy and looking great, but it’ll help you be more self-confident and less tense. So don’t hesitate, start taking care of yourself NOW.

10 thoughts on “THE BEST AT HOME WORKOUT FOR ABS

  1. Interesting article. I have bookmarked this for future reference, maybe because I have quite an interest in this topic. Thanks for sharing
    Jason 🙂

  2. Dear Tatjana
    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to take towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
    Kind regards,
    Andrey

  3. Hey Tatjana!
    This is some serious and best at-home workout plans. Without hitting a gym one can always be in shape. Thanks for the easy to follow exercises. I’m definitely gonna include in my routine.

  4. Thanks for a helpful article on some options to train abs/core. While I think these exercises will definitely help to tone the muscles in that area, I am not sure only by doing spot training will get the results? What other exercises would you recommend to maximize the results?

    1. First of all, thank you for your comment. Workouts for themselves won’t have much of an effect on your looks without making changes in your nutrition and life style. I’ll be making posts about it (and so much more). So, stay with me. Best regards

  5. Great article Tatjana, I love how you broke down each exercise, and targeted each activating muscle group while doing so. I love doing planks, it is very beneficial, and it doesn’t require much movement as well. Great work!

  6. Tatjana,

    This was a great post and I really enjoyed how you incorporated pictures and kept it simple. Many of these ab variations are my favorite, and few things are better then a good burnout ab session! Keep it up.

    Jonah

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