Doing abs workout at home is a great way to strengthen your core and gain confidence. Over the past few years, I started focusing on my physique by working out at home. Now, I am more confident and in better shape.
One of my favorite parts of my routine is working out my abs. So, if you are struggling with your appearance, trying some exercises to tone your midsection is just what you need.
Why Do Abs Workout at Home?
It is just as easy to do ab exercises at home as it is to go to the gym. You can use some simple home gym equipment and your body weight to get a fantastic workout. Plus, if you are struggling with body image issues, working out in your home is much easier than working out in front of a bunch of fit people at the gym.
Know that you are not alone. Thousands of people struggle to go to the gym out of fear of embarrassment, and this is not just because they have body issues either.
Most people do not know how to work out properly. They fear other people judging them. There are also a host of other reasons people are not successful at working out in the gym.
However, there is no reason not to get in the best shape of your life because you are scared of what other people will think. Start today by working out in your home. You do not need a bunch of fancy equipment to get started, and as your fitness journey progresses, you can add to your home gym.
Importance of Strengthening Your Abs
When you start an exercise routine, working out your abs is essential. Strengthening your core helps to prevent injuries in other parts of your body. It also helps you with alignment and posture.
Preventing Injuries
Strong ab muscles help to avoid damage to your spine, and as you age, it is vital to strengthen these muscles to maintain balance. Having a nice strong core serves you well throughout life.
Additionally, having tight abdominals gives you a better overall appearance. It helps to make your waist smaller, and it opens up your chest. If you want other parts of your body to look more fit, starting with your abs will help you get the look you desire faster because it will help your form.
Basic Ab Exercises at Home
Knowing a few basic ab exercises you can do at home helps you to get in a quick workout anytime. These activities are simple enough to do anywhere and they are effective at targeting the core muscles in a significant way. So, they are great if you are on vacation or away from home for a while.
Plank
Planking is one of the best core strengthening exercises you can do, and it is relatively easy. To start, get in a position to do a pushup. Instead of extending up into a full pushup, rest on your toes and forearms. Hold the position for around 30 seconds or longer if you can. Rest and repeat at least three times.
Flutter Kick
Start by laying on the ground on your back with your arms by your sides. Then, lift your legs off the ground a few inches and do little kicks with your legs. The motion should be like a scissor. Do them for as long as you can comfortably. Then rest and do another two sets.
Side Plank
Side planks are another easy to do effective exercise. Just lay on your side then push up so that you are completely straight and resting on your foot and your forearm. Hold the position for 30 to 60 seconds then do the other side.
Yoga and Pilates Ab Exercises at Home
Yoga and Pilates are two fitness methods that are very similar. They both work to elongate and strengthen your muscles, and they are great for toning your abs. Almost anyone can use these exercises to benefit their health and physique.
Butterfly Crunch
To do a butterfly crunch, sit on the floor with the soles of your feet touching. Then lay back, so your back is flat on the floor. While keeping the soles of your feet together, do a crunch.
Table Top Abs
Lay on the floor with your legs up on a chair or bent at the knees in a 90-degree angle. Then do crunches in this position.
Plank Oblique Dip
Start in a plank position on your forearms. Then, dip your left hip down, so you are just above the ground. Return to the plank position before dipping to the right.
Plank Knee Dip
Again, start in the forearm plank position. Next, dip your left knee. Return to the plank position. Then, drop your right knee.
Plank Jacks
Start in the high plank position. Then, jump your feet into a V and then back into a plank. Continue to do this for several minutes.
Floor Leg Raises
Lay on your back with your legs lifted about six inches off the ground. Raise your legs, so they are at a 90-degree angle with your body. Lower your legs back down to the position you started in. Do this for as long as you can.
Pull-Up Bar Ab Exercises
Using a pull-up bar for abs is one of the best ways to get a deep workout. The bar helps to lengthen the ab muscles, so you are better able to work them out. These are great for people who have worked out for a while and are not getting the results they want.
When you are using a pull-up bar, aim to do ten reps and three sets. Take about a 30-second break between each set. If you need to rest a little longer, go ahead.
Knee Raises
Knee raises are the most comfortable ab exercise to do from a pull-up bar. You hang from the bar and pull your legs up, bending at the knees until your upper leg is parallel with your stomach.
Leg Raises
Leg raises are similar to knee raises. Instead of picking up your legs with your knees bent, raise your legs to create a 90-degree angle with the rest of your body.
Toes to Bar
Once you master the first two bar ab exercises at home, try the toes to bar. It is what it sounds like it is. Do a leg raise, then lift your legs all the way up over your head to touch the bar.
Windshield Wipers
When you are ready to take it a step further, try windshield wipers. Start by raising your toes to the bar. Then, instead of lowering them back down, move your legs from side to side slowly. These are incredibly effective at working out your obliques.
Kettlebell Ab Exercises
Kettlebells are one of the best pieces of equipment to utilize when you are doing ab exercises at home. Pretty much anyone can workout with them. Plus, they are relatively inexpensive, and they do not take up a lot of space.
Sit-Up to Press-Up
For this exercise, you will get in the position to do sit-ups, but you will hold a kettlebell with both hands on your chest. Do a sit-up, but as you do, raise the kettlebell, so your arms are extended over your head.
Kettlebell Sit and Press
The kettlebell sit and press is similar to the sit-up to press-up. However, you are going to lay on your back to start with your legs out straight. Hold the kettlebell at your chest. Then, sit up and extend your arms to lift the kettlebell over your head.
Kettlebell Plank Row
Use two kettlebells for this one. Place one of your hands on each kettlebell then get into a high plank position. In this position, lift your left arm and raise it to bring the kettlebell up next to your ribs. Lower your left arm back to the ground and repeat with the right side. Pay special attention to keep your core tight as you do this exercise to get the most out of each rep.
Lateral Kettlebell Swing
To do a lateral swing, stand with your feet shoulder-width apart. Next, raise the kettlebell up just over your shoulder. Then, swing across your body, bending at your waist. The motion you should be doing is similar to a windmill. When you make this motion, be extremely careful not to hit your knee on the opposite side of your body.
Resistance Band Ab Exercises at Home
Resistance bands are great for ab exercises at home or anywhere. They are light so you can bring them anywhere and they do not take a lot of space in your home. Using them does take some ingenuity at times, though.
Some resistance band exercises only require the use of resistance bands. Others will require you to use some other pieces of equipment as well. However, the workout you get is one that is hard to beat.
Using a door anchor will help keep your band in place, and many of the resistance band exercises will require you to use one.
Lower Abs
To target your lower abs, attach your bands to the door anchor. Then, put your feet through the handles in the bands and lay back on the floor. Next, alternate bringing your knees up to your chest one at a time.
Upper Abs
Targeting your upper abs is similar, but you will need to turn away from the door and grab the resistance bands in your hands. With your hands at your sides and your knees bent, do crunches. Hold each crunch for a few seconds and increase the time as you feel comfortable to get a better workout.
Ab Exercises for Diastasis Recti
Diastasis recti is a common condition that occurs when the muscles of the abdomen separate. People who are overweight or women who have recently had a baby often suffer from diastasis recti.
The separation causes an unsightly bulge in the stomach, and it is typically not corrected by doing typical ab workouts. If you have been working your ab muscles and are seeing no improvement, there is a possibility that you suffer from this problem.
If you have an abdominal separation, you need to know what exercises to avoid. Doing some ab exercises will only make the problem worse. There is nothing more frustrating than working on getting a better body only to see that your efforts are not getting you anywhere.
To check for diastasis recti, lie on your back with your knees bent. Engage your pelvic floor muscles and lift your head off the ground. Then check the midline of your stomach to see if it feels soft. If it does, there is a chance you have diastasis recti.
However, doing some specialized exercises will help correct the issue quickly from the comfort of your home. Once you close the gap between your muscles, you can resume ab workouts that will further strengthen the ab muscles.
TVA Breaths
TVA breaths are a great way to get in touch with your breathing, which is essential for core strengthening. Start by lying on your back. Breath in pulling through your nose and pull in toward your back. Then, while exhaling tighten and pull up on the abdominal muscles while making a “ha” sound over and over.
Bridges
Bridges are a reasonably easy workout for your abs that do not strain the muscles. To start, lay on your back with your legs a little less than shoulder-width apart and bent at a 45-degree angle. With your arms by your sides, lift your butt off the floor to make a straight line with your pelvis, stomach, and thighs.
Heel Slides
Heel slides are great for lengthening the abdominals and working the muscles without putting strain on the midline. To do them, lay on your back with your knees bent. Then, straighten one leg out with your foot flexed upward. Hold your leg just above the ground for a few seconds before bringing it back to the starting position. Repeat the movement on the other side. Do ten reps on each side to complete one set.
Clams
Lay on your side, bending your knees and hips at a 45-degree angle. Then, raise your upper knee as high as you can without lifting the lower knee off the floor. Hold for a few seconds, then bring your knee back down. Do this twenty times on each side to complete a set. Take a break and then do another two sets.
Getting the Most Out of Ab Exercises at Home
In addition to doing ab exercises, it is vital to adopt an all-around healthy lifestyle. Eating lean, nutrient-rich meals that are high in protein helps you maximize the benefits of your ab exercises at home.
Practice Good Posture and Form
You should always check your posture. Keeping your body aligned at all times helps to keep your muscles toned. As you strengthen your abs, you will begin to notice that you naturally are more aligned, but in the meantime, try your best to stay as straight as possible.
Engage Your Core
Engaging your core is extremely important when you are doing ab exercises at home. To engage your core, exhale and tighten your abdominal muscles. When you do this it should feel as though you are pulling the two sides of your abs together so they meet tightly in the center. Hold this position while you are working out. Throughout the day, when you notice that your core muscles are not engaged, repeat.
Stretch Your Abs
Stretching is extremely important to prevent tight muscles and injuries. The abs are frequently forgotten during stretching sessions, and ab stretches are easy to do. Lay on the ground and push up with your arms, so your upper back lifts off the ground. You will feel the stretch in your stomach muscles.
Stay Hydrated
You also need to stay hydrated when you are working out. Dehydration leads to a bunch of issues, including headaches, muscle aches, cramps, and feeling sluggish. All of those affect your stamina and cause you to struggle when working out.
Rest Between Workouts
Rest is also important. Your muscles grow not when you are working out, but when they are repairing, which only happens when you rest. Make sure you are getting enough sleep. You also need to let your muscles rest between workouts. So, do not work out your abs every day.
Summary
Doing ab exercises is not only a great way to get washboard abs; it also helps to keep your body in alignment. Due to the time people spend on computers, and in front of the TV, more and more people are suffering from conditions like upper and lower cross disorder.
Doing some simple ab workouts helps to support one of the most critical parts of your body. It also helps you to fit better into the clothes you want to wear, and it builds an insane amount of confidence. No matter what your fitness level is, you will benefit from working out your ab muscles.
