Equipment is required for many of our favorite exercises and workouts: rowing machines, barbells, ski ergs, and so on. Not everyone has the space or the financial means to accommodate a gym's worth of metal. When it comes to ab exercises, though, your body weight is all you need to get substantial results.
Regular abdominal exercise can help you develop a strong trunk that will guide the remainder of your workouts. A strong core aids in the transfer of control and force throughout the body, as well as the stabilization and control of movement.
Regular ab exercises performed at home will benefit you not only in your workouts and sports goals, but also in the treatment of back discomfort, improved posture, and even better breathing.
9 Ab Exercises You Can Do at Home
1 Flutter Kicks / Scissor Kicks
+Flutter and scissor kicks work the lower abdominal muscles. Raise your legs to a 45-degree angle while lying on your back. Flutter kicks are performed by moving your legs up and down in quick, controlled movements, and scissor kicks are performed by moving your legs from side to side.
2 Crunch Kicks
Crunches are a well-known and efficient core exercise. Crunch kicks work your lower abs and a lot of the little muscles that support your pelvis in your hips.
Lay on your back with your arms at your sides and your shoulders slightly elevated to perform a crunch kick. Raise your legs off the ground, bend your knees, and pull them to your chest. Repeat for 5 / 10 / 13 reps while bracing your abs.
3 Leg Raisers
Leg raises are a wonderful workout for spine stabilization as well as activating the lower abs. Lie flat on your back with your lower back flat on the ground and your core supported. Slowly elevate your legs till you feel a burning sensation in your lower abs. Return to the starting position by slowly lowering your legs and repeating the process.
4 Hollow Hold
The static hollow hold is an isometric bodyweight exercise that helps to strengthen and stabilize the core. This action works a variety of muscles, but it's especially effective for the transverse and rectus abdominis.
Lie down on your back, arms raised over your head. Lift your arms and legs off the floor together by engaging your abdominal muscles. To receive the benefits, you simply need to raise your arms and legs 1 or 2 inches into the air. If you're a newbie, hold this position for 30 seconds or less. Make sure your lower back is pressed into the ground.
5 V-Ups
V-ups are similar to hollow holds, but they have more dynamic movement. It's a popular exercise since it targets both upper and lower abs while also increasing your heart rate. Begin by lying on your back on the floor or on a mat to perform a V-Up.
Extend your arms behind your head and your legs straight out in front of you, so that your feet are in contact. Elevate your legs up at the same moment as you lift your upper body, keeping your feet together and toes pointing. Squeeze your core muscles and reach for your toes with your hands.
6 Side Plank
Side planks are a popular static exercise for strengthening the oblique abdominal muscles. A simple side plank entails reclining on one side with your feet placed on top of each other, lifting your hips, and holding the hold with your arm — either hand or forearm.
7 Up-Down Plank
Up-down planks, a more difficult form of the static plank, are a wonderful aerobic plank workout that simultaneously strengthens your arms, core, and abs.
Begin by holding a plank position on your hands. Come into an elbow plank by lowering one elbow to the mat, then the other. Straighten your right elbow and place your right hand on the mat. To go back to a full plank, repeat on the left.
8 Elbow Crunch Plank
Elbow crunch planks, a plank variation similar to mountain climbers, will make you sweat while working your abs and improving your core.
Begin in a standard plank posture, then bring your right knee to your right elbow, and repeat on the other side.
9 Frog Crunch
Frog crunches build your obliques and rectus abdominis while also working your abs and hip flexors.
Lie down on your back as if you were doing a typical crunch. As if you were doing a static hip flexor stretch, bend your knees, and open your hips. Then, with your hands on your chest or behind your head, perform the crunch as you normally would.
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