No equipment needed.
If you’re heading for those sculpted abdominal muscles, good news is you can totally do effective abs workouts at home. No more doing thousands of boring sit-ups and crunches. It’s time for a great combination of different abs exercises that will help you score a strong core in no time.
All of the workouts below require no equipment and you can use a mat for support. Out of these eight moves, choose three that you like for each workout session, which should be about 10 to 20 minutes. You can do three sets of each exercise before moving to another one, or do one set of each, then rotate. Take a rest in between and reduce the break time as you get stronger.
Throughout the training, remember to pull your navel in toward your spine so that you can always engage your abs muscles. Create an abs workout of your own to keep your inspiration and get those defined lines for a stronger stomach.
1. Toe touches
How to: Lie on your back with your legs straight out and arms along your torso. Lift your legs up to have the soles of your feet faced the ceiling and your thighs being perpendicular to your upper body. Reach your hands toward your toes as you lift your shoulders, neck and head off the floor. Try to keep a strong neck. Hold this position for 2 to 4 counts before lying back down to the starting point. Do 3 sets of 20 reps.
Good for: rectus abdominis
2. Leg raises
How to: Lie back down on your mat with legs straightened out and arms by your sides or underneath your lower back and glutes to support your pelvis. Slowly raise your straight legs up to the ceiling, then lower back down with control. Repeat 20 times for 3 sets.
Good for: lower and upper abs, hamstrings, quadriceps, hip flexors and lower back muscles.
3. Bicycle crunches
How to: Lie down on your back. Put your hands behind your head, elbows apart. Bring your knees up, bending at 90 degrees as you lift your should blades off the ground with your neck relaxed. Straighten your right leg to get low to the mat as possible and bring your right shoulder and elbow toward your left knee, engaging your abs. Return to center before repeat on the other side. That’s 1 rep completion. Do 3 sets of 20 reps. Rest for 30 seconds to 1 minute after each set.
Good for: rectus abdominis, hips and obliques.
4. Russian twists
How to: Sit with your butt and feet flat on the floor. Lean back so that your back is at a 45 degree angle with the ground. Hold your hands together in front of your chest, raise your feet up off the floor and slowly twist your upper body all the way to one side, embracing your core. Then twist to the other side. That’s 1 rep. Do 3 sets of 20 reps.
Good for: obliques
5. Heel touches
How to: Lie on your back with arms by your side. Have your knees bended to a 90-degree angle with your feet flat apart on the mat. Slightly lift your shoulders off the floor and use your right hand down to reach your right foot before backing up. Do the same with your left hand. Repeat 20 times and do 3 sets.
Good for: obliques
6. Elbow planks
How to: Lie face down with your forearms and knees resting on the mat. Then, raise your knees up onto your toes and push yourself off the floor, resting on your elbows. Keep your body in a straight line, your back flat to avoid sticking your booty up. Try to hold from 30 seconds to 1 minute. Repeat 3 times.
Good for: transverses abdominis, rectus abdominis, internal oblique and external oblique muscles.
7. Triple triple
How to: Lie on your back with your hands behind your head. Bend your knees so that your feet on the ground are 6 inches away from your butt. Lift your shoulders up toward the ceiling three times whilst pressing your lower back no the floor, then lay back down on the mat. Then, raise your legs straight up so your heels face the ceiling and lift your hips up three inches off the ground three times. Do 20 reps and 3 sets of each rep.
Good for: rectus abdominis
8. Side plank
How to: Lie on your side with your elbow under your shoulder and forearm pressing against the floor. Have your legs extended so your whole body forms a straight line. Bring your hips up while engaging your core. Hold for about 30 seconds and repeat on the other side. Repeat for three to five rounds in total.
Good for: transverse abs, rectus abdominis, obliques
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