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The Best Home Abs Workout For A Strong AF Stomach

The Best Home Abs Workout For A Strong AF Stomach

Good news: You can now totally, 100 percent score a core workout by exercising at home. Yes, even from home, all you need to achieve a rock solid midsection is to get aerobic exercises that workout all four of the major muscle clusters in your midsection, the transverse abdominis, rectus abdominis, and obliques.

Your abs are a complex musculo-skeletal muscle group, so it's crucial to work them in a number of different planes (front-to-back, side-to-side, and diagonally). The good news is you can now stop doing a million crunches and sit-ups, which only work your rectus abdominis , the muscles that run down the front of your abdomen.

Instead of changing your abs workout, changing up your exercise routine can ward off boredom from repetitive workouts and help you avoid injuries. Oh, and the best news yet All you need in the comfort of your own home is enough space for an exercise mat. You don't need to have a shred of equipment for a home abs workout scorcher.

The Best Home Abs Workout For A Strong AF Stomach

This 10-move abs circuit workout explores your abs like never before. Put in two or three of these exercises a week to build the kind of core you're after. How about we unplug Netflix and turn on some music? Soon you'll be ready for heavier demands on this unearthly core.

Time 20 minutes Equipment mat Good for abs, core Instructions Complete the indicated minimum number of reps per exercise below (demo'd by certified personal trainer Kara Liotta). Afterward, immediately move to the subsequent exercise without resting until you've completed all of them. Then, rest for one minute and repeat all ten exercises a second time.

Bicycle Crunch

Bicycle Crunch is an abdominal exercise that is similar to the standard crunch, but it is done on a bicycle seat. The exercise is performed by sitting on the bicycle seat with the hands behind the head, then bringing the knees in toward the chest while simultaneously lifting the shoulder blades off of the ground. The exercise can also be done by lying on the back and bringing the knees in toward the chest.

How to: Lie down with your hands behind head. Lift your shoulder blades off the floor, lift your legs so that your thighs are at 90 degrees, and look at your legs, keeping your neck relaxed. This position is your starting position. Engage your abs and rotate your right elbow toward your left knee as you extend your right leg straight, bringing it as close to the floor as possible, but without touching it.

Side Hip Bridge

The Side Hip Bridge is an exercise that primarily targets the glutes. It is a great exercise to improve strength and stability in the hip joint. The Side Hip Bridge can be performed with or without weight. To perform the exercise, lie on your side with your legs bent and your feet flat on the ground. Place your hand on your hip for support. Drive your heels into the ground and lift your torso and upper leg off of the ground. Hold for two seconds, then lower yourself back to the starting position.

How to: Assume on your right side with your feet together and arms alongside. Your palm should be flat and your fingers spread, with the left hand on the hip. Engage your obliques and straighten the pelvis up until your body forms a line from head to heels. Take one breath, then lower your body back to the starting position. That's one rep.

Reverse Crunch

The reverse crunch is an exercise that primarily works the abs. It is a great exercise to include in your routine if you are looking to tone your midsection. To do the reverse crunch, you will need to lie on your back on the floor and place your hands on the floor beside you. Bring your knees in towards your chest and use your abs to curl your hips off the floor. Hold for a second, then lower them back down. Repeat this motion for 12-15 reps.

How to: Lie down by sides with arms by sides, legs lifted off the ground, toes pointed in the air. Push down onto arms and bring knees into chest, keeping core engaged, then slowly return to starting position. That's one rep.

Air Chop

Air chop is a new trend in the fitness world that is gaining popularity. It is a high-intensity interval training (HIIT) workout that combines cardio and strength training. The workout consists of doing a series of air squats followed by an explosive jump to increase the heart rate. It is a great workout for people who are short on time because it can be completed in under 30 minutes.

How to: Start with your hands and knees positioned slightly more than shoulder-width apart. Arms should be lifted overhead, elbows bent with your hands clasped in front of your body and your biceps framing your forehead. Engage your arm muscles, and control will power them forward, then down, stopping when they reach chest level. Pull slowly back to reverse start.

Shoulder Tap

How to Start in a plank position. Keeping hips level, place left hand on right shoulder with right hand, then touch left shoulder with left hand. Return the hands to the beginning locations. That's one rep. Complete 10 reps. Proceed to the next move.

Extended Arm Plank Bird Dog

Planks are a great way to strengthen your core, and adding in arm and leg movements takes the exercise to a whole new level. The extended arm plank bird dog is a challenging variation that works your entire body. To do this move, start in a high plank position with your feet together and your hands shoulder-width apart. Extend one arm forward and one leg back, maintaining a straight line from head to toe. Hold for five seconds, then switch arms and legs. Repeat for as many reps as you can muster.

How to: Start in a plank position. Engage the muscles in your trunk and raise your left arm and right leg from the mat at the same time, keeping your hips level. Slowly return to start. Repeat on the opposite side. That's one rep. Do 10 reps.

Extended Arm Plank To T-Raise

In today's world, a strong core is more important than ever. Not only does it help with everyday activities and prevent back pain, but a strong core is essential for athletes and those who engage in physical activity. This easy-to-do extended arm plank to t-raise exercise not only strengthens your core but also works your shoulders, triceps, and glutes.

How to: Place feet wider than hips and maintain toes up but lower heels until they hit the right side once they reach the mat while turning torso to face left side of the mat and raising left arm underneath shoulder. Return to starting position and repeat on the other side. That is one rep. Complete 10 reps.

Plank To Toe Touch

Plank to toe touch is a challenging exercise that targets the core and upper body. The exercise begins in a plank position with the hands clasped together, then the participant lowers their chest to the floor while reaching their toes with their opposite hand. This is a great exercise for increasing flexibility and strengthening the abdominal muscles.

How to: Begin in a plank position. Engage lower abs and lift hips to lift body into an upside down V shape while reaching right hand back to touch left ankle. (Heels maintain a high level the whole time.) Slowly return to start. Repeat on the opposite end. That's one rep.

Seated Rotation

A seated rotation is a great way to improve your balance, coordination, and core strength. This exercise can be done with or without resistance. To do a seated rotation with resistance, you will need a band or tubing. Anchor the band around a sturdy object and sit in the middle of the band. Rotate your torso to the right, then to the left. Keep your feet firmly planted on the ground throughout the exercise.

How to: Sit straight and lean upper body back into the floor until abdominal muscles are engaged. Legs must be straight and held, and arms should be lowered, palms facing, and elbows swung wide. This is your starting position. Rotate torso to left side so that left elbow is hovering just off mat. Keep lower body still while rotating upper body to right side until right elbow is at or just off the floor.

Hollow Hold

Hollow Hold is a bouldering area in the Gunks, New York. It is one of the most popular areas in the park with over 200 problems. The problems are ranging from V0 to V10 and they are all pretty short.

How to: Start lying on your back with your arms extended and your legs apart. Raise your arms and legs, leaving only the bottom of your back and bra line on the mat. Hold this position for 30 seconds. Rest for one minute. Then repeat the entire circuit by lying back down until you have done two or three rounds.

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