7-minute abs workout you can do at home without equipment

Well, if there’s one part of the body that shouldn’t be hard to work out at home, it’s the abs. Yet abs are one of the most overlooked parts of the body in any workout program.

These bodyweight ab exercises are great for developing core muscles and can be done at home without any equipment.

1. Mountain climbers

Mountain climbers are a great ab exercise because you’re constantly working your core while staying in the plank position the entire time.

  1. Begin in plank position.
  2. Raise your left leg as if you’re about to lift it.
  3. Switch legs in a jumping motion.
  4. Try not to lift your core and keep your body as straight as possible.
  5. Start by doing 20 on each leg for 4 sets.

2. Side to side crunches

Lateral crunches give your obliques a great workout.

  1. Lie on your back and place your hands next to your body.
  2. Raise your torso to a high crunch position.
  3. Bend your knees and keep your feet on the floor.
  4. Move your torso from side to side.
  5. Repeat 3 sets of 15 repetitions on each side.

3. Criss-cross crunches

Criss-cross crunches work your entire core.

  1. Lie on your back with your hands behind your head.
  2. Bend your left knee up and bring it toward your chest.
  3. Rotate your torso so that your right elbow is near your left knee. Switch sides.
  4. 15 repetitions for each side is good – 3 sets

4. Crunches

The crunch is a very effective isolated core workout that targets the rectus abdominis muscle in the middle of the body.

  1. Lie down with knees bent and feet slightly apart.
  2. Place your hands behind your head or on your chest.
  3. Inhale and lift your upper body – the movement should be light and slow.
  4. Pause for a few counts. Exhale and return to starting position.
  5. Don’t pull your head up and perform the movement using your core muscles.
  6. Repeat 3 sets of 15 repetitions

5. Dead bug

The Dead Bug exercise targets the erector spinae, obliques, rectus abdominis, and transverse abdominis muscles-essentially your entire core!

  1. Lie on your back with your arms extended toward the ceiling and your knees bent at 90°.
  2. Extend your left leg straight out and raise your right arm over your head, keeping it just above the floor.
  3. Alternate arm and leg. Repeat 3 sets of 15 repetitions.

6. Side plank hip dip

Side plank hip dips are great for strengthening the obliques.

  1. Step into side plank position, keeping your elbow just below your shoulder.
  2. Engage your core and lower your hips, keeping your legs and hips slightly above the floor.
  3. Slowly raise hips toward ceiling as high as possible.
  4. Perform 3 sets of 15 repetitions on each side.

7. Bicycle kicks

Bicycle Kicks work primarily on the rectus abdominis and obliques.

  1. Lie on your back and place your hands next to your body.
  2. Raise your shoulders and back off the floor, supporting yourself with your elbows.
  3. Raise legs. Bend your right knee and pull it toward your chest.
  4. At the same time, lower your left leg, keeping it straight.
    Switch legs.
  5. Begin by doing 20 reps on each leg for 4 sets.

8. Bridge

The bridge is a very simple exercise, but highly effective when done correctly. It works several muscle groups, including the core and lower back.

  1. Lie on your back with your knees bent.
  2. Engage your core muscles and lift your hips off the floor until they are in a straight line with your knees and shoulders.
  3. Hold this position for 3 deep breaths.
  4. Return to the starting position and repeat for a total of 15 repetitions.

9. Plank

Everyone loves a plank – it’s easy and one of the most effective core exercises you can do.

  1. Lie face down with your forearms on the floor and your elbows just below your shoulders.
  2. Keep your body as straight as possible.
  3. Hold for 3 sets of 30 seconds to start, increasing the time as you get better.
  4. Rest for the same amount of time you worked.

10. Static “V” hold

The rectus abdominis is the target muscle for the static “V” hold.

  1. Begin in a seated position.
  2. Engaging your core muscles, raise your legs, keeping them straight.
  3. Lean back, keeping your back straight and shoulders relaxed.
    Extend arms toward shins. Hold for 20 seconds at the beginning – complete 3 sets.

Keep reading: 9 best exercises to do at home to burn fat and shedding pounds quickly

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source: brightside