Last month I decided to start ab workouts, but I could not free up my busy schedule for the gym. It seemed really tough to maintain the gym routine for me, so I started looking for alternatives. One of my friends suggested trying ab exercises at home.
To be honest, you can practise almost all ab workouts at home. I selected crunches, planks, dumbbell rows, and some other workouts for my fitness plan. And soon, I got the result. My ab muscles are now strong and more visible than before.
If you are busy and can not make time for the gym, do not worry. You can always practice the ab workouts at home. In this article, I will talk about some of the best ab workouts you can perform at home.
Should you practice ab exercises at home every day?
The answer depends on your exercise preferences. For example, if you are into a few core workouts, then practicing daily is fine. But when you start doing more challenging workouts, switch to the 2, 3, 4, or 5 days a week schedule.
Most professionals suggest practicing ab workouts every other day. This way, your muscles get enough time to recover, and you have a lesser risk of falling in any injury.
Quick AB Workouts At Home
If you do not have 20 to 40 minutes to spend on your ab workouts, this section is for you. Here I will share small quick exercises that will help you finish the workout session in just 10 minutes.
1. Hollow body hold
Lie on your back on the ground. Your lower back should be pressed tightly to the mat. Place your arms by your side, and keep your legs straight.
Start lifting your shoulder blades and legs off the ground and engage your abdominal muscles simultaneously. Make sure your lower back does not move. To make the workout more challenging, keep your legs a few inches up from the ground.
Practice the hollow body hold for 30 seconds. You can increase the time if you want.
2. Push jacks
This is much similar to the jumping jack. Start straight with your feet together. Keep your elbows bent and palms facing the ceiling.
Now jump quickly off the ground. Make sure your feet are wide apart, and arms are up towards the ceiling. Practice the push jacks as fast as you can for 1 to 2 minutes.
3. Knee in crunch
Lie on the floor facing up to the ceiling. Place your fingertips behind your ears and keep your legs extended. Now perform a regular crunch. But at the same time, lift your legs about 6 inches off the ground and engage your core.
This is a variety of the basic crunch. It is called the knee in a crunch because, in this exercise, you try to pull the knee closer to the chest. Do not ever pull your neck. Reverse the steps and get back to the starting position. Practice the knee in a crunch for 1 to 2 minutes.
4. Mountain climber
Get into the high plank or push up position. Your core should be tight and hands directly under your shoulders. Now drive your right knee towards your chest. Remember to keep your core engaged while doing this.
Return to the first position and repeat with the left leg. The mountain climber is actually a great ab workout. You do practice it either in fast or slow motion.
5. High knees
This is one of the easiest ab exercises at home. Stand straight with your feet hip-width apart. Lift your right knee, engaging your core, and use your lower ab to do it. You need to bring the knee the same height as your hip.
Lower your right knee and do the same with your left knee. This will be more like running or jogging in one place. But in this workout, you have to lift your knee higher.
6. Windshield wiper
The windshield wiper is actually an interesting ab workout. Lie on the floor on your back. Keep your legs together extended on the ground and arms straight out to the sides.
Lift your legs off the floor and point them straight out towards the ceiling. Now without moving your head or shoulder, slide your legs to the right side, return to the middle position and then slide it to the left side. Yes, it will look like a windshield wiper.
Six Pack AB Workout At Home
People often ask me if it is really possible to build six pack abs at home? The answer can be both yes and no. Your ab visibility depends on your physique.
If you want to have a six pack in a short period, you have to undergo intense training. Also, you have to maintain a strict diet. But if you want to build a six-pack with your simple home exercises, it may take a long time to achieve your goal. Here are six workouts that can help you develop your abs without any equipment:
1. Lying oblique reach: This workout involves your oblique and targets the abdominal muscles. Practice 3 to 4 sets of lying oblique crunch with 15 to 20 reps.
2. Dead bug: the dead bug workout keeps your body stable and protected. Perform 3 sets with 15 reps.
3. Crunches: Basic crunches are as beneficial as any other ab workouts. Do 4 sets of crunches 15 reps.
4. Crossbody mountain climbers: This exercise involves your upper and lower ab. Continue this exercise for 2 to 3 minutes.
5. Bird dog: The bird dog is really important for the stabilization of your core and spine. You can practice 2 sets with 10 reps on each side.
6. Bicycle crunch: Bicycle crunch activates your deep abdominal muscles and makes the whole workout more effective. 3 sets of bicycle crunches, each with 10 to 12 reps, are okay for the beginnners.
You can also practice ab exercises at home with a pair of dumbbells or resistance bands. No matter which workout you follow, make sure to be consistent and do the moves correctly.