First, we will start with planks which are undoubtedly one of the best ab exercises that exist. Best of all, you don’t need any equipment at all in order to do them. In order to do a plank, you will have to get on the ground and start with a pushup position. However, bend your elbows so that your forearms and parallel to your body and you should ensure your elbows are positioned under your shoulders. Your body should be straight and be careful not to arch your back or raise your butt. Once you are in the correct position, hold this pose for 30 seconds then rest for 20 seconds and repeat. You should strive to hold the plank for longer periods of time as it will help to strengthen your abdominal muscles. Therefore, work on holding the plank from 30 seconds then 1 minute, then 90 seconds, 2 minutes, etc.
One of the most sought after physical features is defined abdominal muscles aka the six-pack. Many people think that they have to religiously go to the gym in order to get abs but that is quite far from the truth. You can easily get a stronger core and even defined abs by working out at home. So, with that said, we will look at how you can do just that so that you can have beautifully sculpted abs.
You can also do different variations of the plank exercise to work your core. We will now look at a plank circuit that will not only combat boredom but ensure your abs are always challenged. To start with, you will need to do 15 side planks followed by 15 pushups and then a 1 minute plank. Then, do 20 forearm planks with toe taps followed by 25 knee-ins. You can then finish up this exercise with 20 more pushups, rest and then repeat the circuit.
Next, another great way to work out your abs at home is to do traditional ab exercises such as the crunch, Russian twist, butterfly kick, knee drop, etc. We will now look at a circuit that you can easily try at home. Firstly, start with 25 crunches followed by 25 butterfly kicks. Then, do 25 crunches with your elbows to your knees and then 25 Russian twists. Next, do 25 butterfly situps, 25 butterfly kicks, 15 crunches and then finish up with 15 side to side knee drops. After you’ve finished this circuit, rest for 30 seconds and then repeat the entire circuit two times.
If you have some dumbbells at home, then you can do ab workouts with added resistance. Equipment isn’t necessary to get a great workout but they do add another dimension and exercise variations. If you’re looking to stock up on home gym equipment make sure to check out sites like Home Gym Reviewed. Dumbbells add extra resistance that is great for progressive overloading your abs. Adding extra weight makes the workout more challenging and gradually make your abs stronger. So, once you do a warm-up and you have at least one pair of dumbbells, you can start by doing 15 dumbbell renegade rows, 10 split squats, 25 single-arm overhead presses, 15 single-leg squats, 10 side planks with 10 dumbbell flyes on each side, 20 single-leg deadlifts followed by upright rows. Once you’ve completed the entire circuit, rest for a minute and then repeat the entire circuit.
There are many exercises that you can use to strengthen your abs, but there is one particular exercise than many experienced bodybuilders swear by. This exercise is known as the stomach vacuum and it will strengthen your abs as well as tighten your waistline and even help to protect your organs. In order to do this exercise, you will need to stand up straight with your legs apart. Then, breathe slowly in through your nose so that you completely fill your lungs with air, exhale and repeat a few times. Then, breathe in again and completely exhale all of the air from your lungs and suck in your stomach as far in as you can. You should imagine trying to get your belly button to touch your back. Hold this position for 20 seconds and then release and breathe normally. You should strive to increase the time that you hold the stomach vacuum for and it is best to do this exercise at least 5 times per session with a short break in between each hold.
To wrap things up, we have just looked at how you can work out your abs at home. Be sure to incorporate the exercises described above into your ab fitness routine and your abs will not only get stronger but look a lot better which will make your entire physique more aesthetic.