Ab Workout You Can Do at Your Home
The desire for obtaining a chiseled midriff is what gets many people to join a gym. What most people don’t realize is you don’t need to get a gym membership to build a six-pack. You can get the midsection of your dreams from the comfort of your home.
While many people train their core at home, a majority of them make the mistake of sticking to the good old crunches. You need to have a variety of exercises in your ab workouts to train your midriff from all angles.
Leg Raises – 3 Sets 15 Reps
In this workout, we won’t leave any stones unturned. We will focus on the upper and lower abs along with the obliques. If you have a hard and sturdy elevated surface at your home, perform the bench leg raises.
Otherwise, you can perform the floor leg raises. While performing the leg raises, make sure your knees are bent at a slight angle and hold the position throughout the exercise. You can also perform the hanging leg raises if you have access to a hanging bar.
Feet Elevated Crunches – 3 Sets 20 Reps
Feet elevated crunches are a variation to the normal floor crunches. In the feet elevated crunches, you can better isolate your upper abs. Lie down with your back placed on the floor and place your lower legs on an elevated surface like a bed or chair.
Your upper legs should be perpendicular to the floor and your hands placed at the sides of your head. Raise your upper body by pushing your lower back into the floor and squeeze your abs at the top of the movement as you exhale. Return to the starting position and repeat for the recommended reps.
Russian Twists – 3 Sets 15 Reps (Each Side)
A midriff can’t be deemed complete without well-carved obliques. Obliques are the fish gill-like muscles present at the sides of your abs. Most people overlook training their obliques and hence lack the definition in their mid-sections.
Sit on the floor with your knees bent so your feet are placed flat on the floor. Lean back your upper body so it forms a 60-degree angle with the floor. Extend your arms straight forward so your hands are above your knees. As you exhale, turn to your right side by twisting your torso. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the exact opposite of the orthodox crunches. While the crunches work the upper abs, the reverse crunches train the lower abs. Lie down with your back on the floor and place your arms at your sides.
Bend at your knees so only your heels are touching the floor. As you raise your legs, breathe in and bend your knees so that your upper legs touch your torso at the top of the movement. Return to the starting position while breathing out.
Heel Touches – 3 Sets 20 Reps Each Side
Training for toned sides can be detrimental in building a perfectly crafted midriff. The heel touches are one of the easiest exercises on this list. Lie down with your back on the floor and place your arms at your sides.
Bend at your knees so your feet are placed flat on the floor. Lift your head off the floor so that there is tension on your upper abs. Crunch at your ride side to touch your right feet. Return to the starting position and repeat on the left side.
Planks – 3 Sets 2 Minutes
Planks are an incredibly effective core strengthing exercise. Performing the planks are must for anyone who wants to train at home. A strong core not only makes your abs rock hard but also helps in performing compound movements by improving and strengthening your body stabilizers.
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms so that your elbows are directly below your shoulders and your forearms are parallel to each other. Your body should remain in a straight line throughout the exercise. Don’t let your hips sack down or form a bridge to take off the tension from your abs.
Which is your favorite exercise to perform at home? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements