Best Abs Exercises You Can Do at Home without Equipment

Bloggersmap
Bloggersmap
Best Abs Exercises, Health & fitness, Home workout,
Best Abs Exercises You Can Do at Home without Equipment

The stomach muscles are one body region that you shouldn’t be battling to exercise at home. However, one of the body regions that training programs tend to neglect the most is the abs.

With Best Abs Exercise traditionally, the quality of each rep and exercise is less important due to the focus on burning out the muscle rather than using a lot of equipment. This was motivated by the idea that fat may be lost by focusing on one area of the body and exercising there frequently. Therefore, spot reduction held that a liberal supply of sit-ups and crunches was the key to a slim and attractive waist, whereas heavy, weighted core exercises would make you bulky and square.

Here Are 9 Best Abs Exercises without Equipment:-

1. CRUNCH

The crunch is still the Best Abs Exercise, and for good reason. With each repetition, they effectively contract the entire stomach region.

  • Feet flat on the ground, back flat, legs bowed. You can keep your hands up by your forehead or cross your arms across your chest.
  • Bring your ribs closer to your hips by tightening your abdominal muscles. Your very lower back ought to stay flat on the ground.
  • Your back should be flat on the ground as you squeeze tightly and return to the starting position.
  • Start with three sets of 10–20 reps and gradually increase the reps as you get stronger.

Instead of bringing your complete torso into your knees, you should only be engaging your abdominal muscles.

2. HEEL TAPS

  • Your feet should be flat on the ground when you lay on your back.
  • You should have your knees and feet tucked in High-Protein Recipes, close to your glutes.
  • Tighten your left obliques so that your left hand can touch your left heel while keeping your hands at your sides, then your right obliques so that your right hand can do the same. This consists of a single rep.
  • Repeat this motion as necessary to complete the number of sets and reps.
  • Perform 3 sets of 30 (each heel) to start, and progress, as you get better

To prevent unwanted friction, the best method to do this is to lightly flex your obliques and abdominals while elevating your upper body off the ground by about an inch.

3. PLANK

The plank utilizes all of the core muscles in a slightly different manner than the preceding exercises, namely as stabilizers for the rest of the body. Since you are up against the clock in this situation, it can be a real mental battle.

  •  Assume a press-up position, but instead place your forearms on the ground with your fists tightly gripped at a point close to where your shoulders are.
  • Brace the body and hold this position.
  • Start by holding for three sets of 30 seconds; as you improve, lengthen the holds. Take a break for the same amount of time you spent working.

By leaning slightly forward or carrying more weight, you can make these exercises more difficult. The easiest item to use for this is a backpack.

4. MOUNTAIN CLIMBERS 

Mountain climbers, utilize both contraction and stabilization. They can be utilized as dynamic exercises and as conditioning to boost work capacity.

  • Assume the press-up position.
  • Bring your right knee to your chest while Maintain Calories. You can either keep your right foot hanging or plant it on the ground.
  • While simultaneously bringing your right leg back to the starting position, repeat the movement with your left leg.
  • Start by doing 20 on each leg for 4 sets each.

This becomes an excellent work capacity conclusion to any ab workout when done quickly but carefully.

5. LEG RAISES

  • Excellent for working the challenging lower abdominals.
  • Lay flat on your back with your legs outstretched and your toes pointed. For added support, put your hands under your glutes.
  • Step one foot off the ground, then slowly bring your feet back down.
  • Until you have completed the exercise, avoid touching your feet to the ground again.
  • Can be done against the clock or through reps. For the first 2 to 4 sets, start with 15 controlled reps.

These can be extremely taxing on the lower abs, but the payoff is well worth the suffering.

6. BICYCLE CRUNCH 

This exercise, a dynamic variation of the crunch, keeps things entertaining while also working the obliques and serratus anterior in addition to the abdominals.

  • Start in the crunch position with your elbows bent and your hands at your forehead. Keep your feet up while bending both knees slightly.
  • Your left elbow and right knee should almost touch as you tighten your Best Abs Exercise.
  • While simultaneously bringing your right knee back to the starting position, repeat on the other side.
  • Good reps are 30 on each side over three sets.

7. PIKE CRUNCH 

  • Slowly lower your legs while resting on your back with your legs straight and above your hips, pausing just before you feel the pressure between your lower back and the floor releasing.
  • Peel your spine off the floor by starting with your shoulders and upper back and Work-Out Songs your way down to your toes while extending your arms.
  • Keeping control, go back to your starting position.
  • 4 sets of 10 reps 

This exercise will be excellent for the lower abs and is a great way to finish any ab workout.

8. REVERSE CRUNCH

  • Lay on your back with your legs out in front of you and your arms by your side.
  • Keeping your lower back under control, stoop your legs.
  • To feel your abs contract, bring your legs back to the starting position and slowly lift your hips off the ground.
  • 3 sets of 15 reps

If you do this movement correctly, take your time, and don’t expect to finish a lot of reps right away.

9. HOLLOW HOLDS

When done correctly, these can be brutal. You can feel hollow holds working their entire core against the clock from the very first second.

  • Your feet should be pointing while you lay flat on your back. Your arms should be extended above your head in a vertical position.
  • To lift your feet and arms about 8 inches off the ground, tighten your abdominal muscles. Maintain this posture.
  • Start by holding for 20 seconds, then do three sets.

Conclusion:

With the best at-home Best Abs Exercise at your disposal, there is no longer reason not to train your abs. The abs are more than just a physical feature of the body, and because they are rarely on display, they are frequently disregarded. However, you should always keep in mind that a tree’s trunk is always stronger than its branches. Whatever your fitness objectives are, developing your core will help you reach them.

Share this Article
Leave a comment

Leave a Reply

Your email address will not be published.