Home abs workout
An Effective Home Abs Workout
There are a lot of people that will tell you that doing continuous crunches is the best ab workout. They are wrong. The other misconception is that you need tons of special equipment to tone your abdominal muscles and upper body. The truth is that some abs equipment can help improve strong core muscles and you can see examples of this inexpensive equipment here.
Doing the home abs workout exercises that we recommend here will be good for you but if you need to lose weight then the exercises alone won’t help that much. You need to combine it with a healthy and nutritional diet so that you can lose those unwanted pounds.
There are some other lifestyle factors to take into account as well such as getting enough sleep and avoiding stress as much as you can. So if you really want to obtain those tight abdominal muscles then you need to be prepared to make a few important lifestyle changes and stick to them.
Did you know that your abs are made up of different muscles? Well they are and the three groups are the obliques, the upper abs and the lower abs. It is important that you target each one of these upper body muscle groups for the best results.
Here are 10 of the best exercises for your best abs home workout:
- The Plank Tap
For this exercise you will need to begin in the straight arm (high) plank position:
The standard (forearm) plank position is where you keep a straight body balancing on your toes at one end and using your bent arms at the other end. A straight arm (high) plank requires that you fully extend your arms with your palms facing downward. Here is a video that shows you how to get into the various plank positions.
Your feet need to be apart the distance of your hips.
To get the best results from this upper body exercise for core muscles you need to ensure that your hips and glutes are as still as possible. You are now going to start with the left or right hand and tap the opposite shoulder. When you do this you should feel engagement with your core. Alternate with the other hand and go for 10 reps.
- The Plank Up
Again you need to start in the high plank position.
Next you want to bend one of your arms so that your forearm and elbow touch the floor.
Now repeat this with the other arm so that you form the forearm plank position.
Now use each arm to push yourself back up to the high plank position. The palms of your hands should end up in the place where your elbows were to start with.
Alternate the lead hand each time and go for 10 reps.
- Front Twist Reverse Lunge
Adopt a standing position to start with your feet the width of your hips apart.
Using your left foot take a large step back and at then bend your knees so that you lunge and at the same time twist your torso to the right.
Return to the standing position and then start with your right leg and repeat the exercise for the other side of your body.
You can add some resistance here if you want to with a dumbbell.
- The Upward V
The starting point here is to lie on your back with your arms extended over your head touching the floor and your legs extended touching the floor.
You must keep your abdominal muscles tight as you are going to lift your hands and feet to meet each other over your torso.
Return to the starting position with arms and legs touching the floor. Go for 10 reps.
- The Mountain Climber
You need to begin this exercise in the high plank position.
Next you need to move your right knee underneath your torso making sure that your toes remain off the ground.
Go back to the high plank starting position.
Now move your left knee underneath your torso and return to the start.
Repeat this at a comfortable pace to start with and then quicken it up as soon as you are able to.
- Mountain Climber with a Twist
Here you will begin in a high plank position as you did with the Mountain Climber.
This time you are going to move your right knee towards your left elbow underneath your torso.
Then return to the high plank starting position.
Next use the left knee towards your right elbow and return to the start.
Repeat 10 times.
- The Warrior Balance
Begin the Warrior Balance by standing on your left foot and then you will raise your right knee up in front of you at the same height as your hips.
Next you need to reach forward as you move your right leg fully extended behind you. The leg that you are standing on should be bent slightly when your torso is parallel with the floor. To keep your balance fully extend your arms.
Hold for a second and then return to the start. Alternate the movement by standing on your right foot and extending your left leg.
You may need to practice this exercise a bit to get your balance right.
- The Scissor Switch
To start lie flat on your back with arms extended overhead and your legs straight.
Curl up using your right leg and use your hands to reach for the thigh or calf. Stay in this upward position and switch to the other leg.
- The Boat Pose
Start by sitting with your knees bent keeping your feet flat. Grab your legs under your thighs just above your knees.
Now lean back a little. Raise both feet to the position where your shins are parallel with the floor.
Next extend your arms out front with your palms up at shoulder height.
Finally straighten your legs and raise them upwards until you form a “V” shape with your body. Hold this position for at least 10 seconds.
This can be a tough exercise for beginners but it is certainly worth persevering with.
- The Core Roll Up
Lie flat on your back and place your arms over your head on the floor.
Move your arms upwards so that your wrists are directly above your shoulders and then start to curl your back off of the floor.
Then form a “U” shape by folding your torso over your legs. Return to the starting position and repeat.
It is always a good idea to mix ab exercises up. Using an ab roller can really help so take a look at what we can offer you to make your abs workout a total success on this page.