Building a strong core is a vital part of any home workout regime and building strong abdominal muscles is an important part of that. But how can you achieve a well-balanced solo workout at home if you can’t get to the gym? To help you out, we’ve put together 10 great home abs workouts for you to add to your exercise programme. You’ll have a ripped six-pack in no time!
10 Home abs Workouts for Your Activity Schedule
Working your abs is an important part of any balanced workout regime. To help you stay on track to reach your fitness goals, we’ve put together this list of fantastic home abs workouts. Before you get started, don’t forget to warm up properly, stretch and get flexible before giving them a go!
1. Sit up
An exercise we’ve all done and one that’s stood the test of time for one simple reason. It works! We’re pretty confident you know how to do a sit up, but we’ll refresh your memory anyway. Lie flat on your back, bend your knees to they are at a 90-degree angle and keep your feet flat on the floor. Try and find something to hook them under to stop them moving. Put your hands behind your head, engage your abs and raise your torso so it forms a v-shape with your legs. Then lower yourself down in a controlled manner. This is a fantastic home abs workout and will help you build your core and boost that six-pack.
The crunch is a very similar home abs workout to the sit up, but it is a slightly different technique. Start in the same position as the sit up, but instead of raising your entire torso, you need to just push your lower back into the floor and raise your shoulders a few centimetres off the floor. Return to the start position under control. It’s really important you keep your lower back on the floor here, or you won’t feel the benefit.
Another well-known core exercise, the plank is a great addition to any home abs workout regime. This one is great for your whole core as well as your abdominal muscles and is the perfect complement to other workouts too.
First, you need to get on the floor almost as if you’re going to do a press up. Instead of being on your hands, however, you’re going to be resting on your forearms. Get up on your toes and make sure you keep a straight line all the way from your heels up through your back. Engage your abs, glutes (and just about every other muscle group you’ve got really) and hold for 30 seconds. Take a short break and try again. Once 30 seconds starts to get relatively easy, try upping how long you hold it for to 45 seconds.
4. Bird dog
This is at the slightly more obscure end of the home abs workout scale, but it really is a great addition. To complete this exercise, you’ll need to start in the table top position – on your hands and knees. You then extend your right arm out in front of you and your left leg behind you simultaneously. Then bring your knee and elbow into your torso and repeat several times. Don’t forget to do the same number of repetitions using your left arm and right leg too.
5. Dead bug
This home abs workout is essentially an upside-down bird dog. Start on your back with your palms facing upwards, your arms straight and your knees at 90 degrees to your hips – as if you’re crawling along the ceiling. Then extend your right arm backwards so it’s parallel with the floor and extend your left leg forwards so it is parallel with the floor simultaneously. Then bring them both back together so your knee and elbow are both as near your chest as possible. Continue this several times before swapping arms and legs. Be sure to do the same number of reps for each side!
6. Hollow Extension-to-Cannonball
No, don’t worry, this isn’t some obscure cryptic crossword clue. Instead, it’s an absolutely fantastic home abs workout to add to your solo exercise regime. Start by sitting in a ‘cannonball’ position. That is, with your bum on the floor, back straight upright and clutching your knees into your chest and with your feet off the ground. Once in this position, stretch out so your legs are straight out in front of you and your arms are behind you. Like superman flying, but on his back. Make sure you push your lower back onto the floor while you’re doing this and hold for five seconds.
Once you’ve held the pose for five seconds, return to the original position, with your knees tucked into your chest. Complete around five reps for one set.
As well as targeting your abs, this is also a fantastic chest workout. To begin with, get into a standard press-up position. Then, instead of just doing a normal press up, bring as you go down, bring your right knee up to your right elbow – keeping your foot of the ground. Hold this pose for a couple of seconds and return to your starting position. Repeat on the alternating leg, making sure to do an equal number of reps on both sides. This is a superb home abs workout to add to your exercise regime.
8. Star Plank
This takes the plank and turns everything up a notch. Start in a traditional press-up position and ‘walk’ your hands and feet outwards until they form an ‘X’ shape. Make sure your back is straight, your core is engaged and hold the position for one minute. Then return to the starting position to recover and rest for two minutes.
9. Reverse Crunch
This home abs workout pretty much does exactly what it says on the tin. Begin on your back with your arms by your sides and palms flat to the floor. Bend your knees and bring them up towards your chest by engaging your abs. As you bring them up, flex your hips so you lift them off the floor. Hold this position for a couple of seconds then return to the starting position.
10. Side Plank
Our final plank exercise today. This one requires you to lie on your left-hand-side, with your knees straight and legs together. You then prop yourself up on your left for arm and raise your hips, so your body forms a straight line from your feet to your head. Engage your core and breathe deeply. Then, try it on the other side. Try holding it for about a minute on each side.
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