Abs Exercises at Home
To achieve well-toned abdominals or the much sought-after six-pack, you don’t need to go to a gym. There are numerous abdominal Machine exercises that you can easily do from home.
You don’t need much by way of accessories or equipment to get going. We took a quick look at a few planks, crunches, pushups and other abs workouts that you can begin as early as today
Plank Ab Exercise
Planks are exercises that allow you to work on the front and rear abdominals, the lower back, and the obliques all together, with no need for equipment.They’re not complicated, and you can do them anywhere.You may also do planks that add some challenge. For example, the side plank, which supports your entire body-weight on two contact points, not four!
Here are a few planks to work your abs:
The Spiderman Plank Crunch
- Begin with the usual plank position, your forearms on the floor and a completely straight body.
- Lift your right knee to your right elbow.
- Go back to the plank position.
- Bring your left knee to your left elbow.
- You’ve done one rep.
- Change sides and repeat. Try for at least 10 reps.
The Side Plank
- Lie on your left side placing your elbow directly under your shoulder and your legs together.
- Put your right hand on the left shoulder or right hip.
- Tighten your abs and lift hips from the ground to balance on your forearm and feet to form a diagonal line with your body.
- Keep position for 30 to 45 seconds, or as long as you can.
- Change sides and do again.
The Prone Plank
- Position yourself for a push up your palms on the floor under your shoulders.
- Keep position for 30 seconds as you contract your abs and extend arms and legs while aligning your head with your spine.
- That’s it!
- As you get stronger, increase the time you hold this position.
Not everyone like crunches. Fact is, a few opinions are dead set against them. Crunches are however effective do-at-home exercises. With crunches, you’re aiming at all three key areas at once. You’re able to work your abdominals, obliques and your lower back.
Try these Crunches:
The Bicycle Crunch
- Lying face up, place hands on the back of your head. Raise your legs and bend them at a 90 degree angle.
- Lift your right elbow to the opposite knee – follow with the left elbow to the opposite knee. Build up to around one minute.
- Aim to hold your crunch for two counts on both sides to make movement slow and focused.
The Cross Crunch
- Get on your back, and spread your limbs out to form an “X” with your body.
- With legs and arms kept straight, stretch toward the left foot with your right hand – then stretch to the right foot with your left hand. Lift your shoulders along with the neck and head off the floor at the same time.
- You’ve done one rep. Try for a total of 10 reps on either side.
The Side Crunch
- Kneel. Lean to your right side with your right palm on the ground.
- Keep your weight balanced while extending your left leg slowly with toes pointing.
- Put your left hand behind your head and point your elbow to the ceiling.
- Lift your leg slowly as high as your hip while extending your arm above the leg. Face your palm forward.
- Bring your left side of the rib cage toward your hips as you look out over your hand.
- Return to the start position and go again 6 to 8 times.
- Complete two sets of 6 to 8 repetitions before switching sides.
Abdominal exercises that incorporate push-ups also involve the movement of the entire body. Such exercises use your limbs as they incorporate resistance to get your core stronger. Abdominal exercises like the Alligator Drag engage the total core and stabilize your body while burning additional calories.
These exercises also mix stability, cardio, and strength training so that you see quick results.
Check these out:
The Walkout from Pushup
- Begin with the push-up position - hands are two inches wider than your shoulders.
- Walk your hands away from your body as far as you can go.
- Walk hands back to start.
- Repeat for 10-12 reps.
The Alligator Drag
- Select a space on the floor that is big enough to go forward 10 to 20 yards, and use an item like plates that can glide over the surface without much friction.
- Begin with the push up position, your feet are on whatever you have chosen to slide with.
- Walk on your hands toward the end of the selected space - try to go at least 10 yards. Remember to slide with feet.
- Break for 60 to 90 seconds, or for as long as you need to catch your breath.
- Go back with the alligator walk to your starting point.
- You’ve done one set. Go again until you’re satisfied (or exhausted!)
While you can do many abdominal exercises at home without accessories, or equipment, here are a few that you will need an accessory:
The Abdominal Hold
- Sit on the edge of a strong chair, as tall as you can.
- Put hands on the edge, pointing your fingers toward the knees.
- Tighten your abdominals and lift your toes 2 to 4 inches from the ground. Move your butt from the chair.
- Keep position for at least 5 to 10 seconds. Don’t sweat it if you can’t hold it at first.
- Lower yourself and go again.
- Keep going for at least 1 minute.
The Climb Up
- Lie on the ground and use a towel or scarf that is at least 3 feet long to wrap around the ball of the right foot. Bend your knees and place your left foot on the ground.
- Grip the towel with both hands, and stretch out your right leg. Keep flexing your foot.
- Walk your hands slowly up the towel while lifting your head and shoulders from the ground. Hold for two counts.
- Lower yourself to the start position and walk your hands down the towel.
- Complete two sets of 8 to 10 repetitions on both sides. Keep your head neutral — No tucking of chin or tilting back.