Good news for those whose living room doubles as a gym: you can achieve a strong core 100% of your time with at-home abs workouts. Effective exercise for your stomach includes moves that target all four major muscle groups in your midsection – the transverse abdominis, rectus abdominis, internal oblique and external oblique.
Firstly, regular ab training strengthens the back and thus prevents annoying back pain. Furthermore, a stable torso leads to an improved posture, which relieves the spine and joints.
To achieve a visible six-pack, all muscle areas of the abs must be strengthened. A combination of complex training of the upper, straight and lateral abdominal muscles is important. Moreover, in addition to an effective workout, a low body fat percentage, a healthy diet and a varied use of the different muscles play a crucial role.
Note, no equipment whatsoever is required to get the sculpted abs
- Lie on your back and hold your hands at the back of your head. Legs are off the floor. Thighs and calves form a right angle.
- Tense the abdomen and with an exhalation lift the entire upper body in a controlled manner and without momentum toward the knees until it forms a vertical line.
- Gaze is directed forward. Hold position briefly.
- Inhale and lower the upper body again without completely dropping the shoulders.
Do 3 sets of 20 repetitions
- Get into a quadruped stance and brace yourself on your forearms. Elbows are at right angles directly below shoulders.
- Extend your legs backward one after the other and place your feet close together.
- Face the floor and keep the head in line with the spine.
- Tighten the abdomen and maintain a stable line without getting into a hollow back.
Hold 3 x 20 seconds
- Lie on your back and stretch your arms next to your upper body. Legs are extended and closed.
- Detach the entire upper body from the floor up to the shoulder blades. Weight is on the shoulders.
- Raise legs until they point vertically toward the ceiling. Arms remain firmly on the mat.
- Tighten abdominal and hold position for 3 seconds.
- Lower legs to just before the floor.
Do 3 sets of 10-12 repetitions
- Lie on your back with legs straight. Arms are bent and hands are at the back of the head.
- Lift shoulder blades and legs off the mat.
- With an exhalation, bring the right elbow and left knee together. The right leg remains extended in the air. Upper body is curved in a cross shape.
- Inhale and lower the torso and bent leg back to the starting position without completely putting them down.
- Switch sides with the next exhalation.
Do 3 sets of 15 repetitions per side
- Supine position with arms close to the torso. Head is slightly raised from the mat and gaze is directed toward the ceiling.
- Lift the stretched legs slightly off the floor and tense the abdominal muscles.
- Bring the left leg further toward the ceiling and cross it over the right. Quickly change sides.
Do 3 sets of 20 seconds
6. Diagonal Crunch standing
- Stand in a hip-width stance and squat slightly. Tighten abdominal.
- Place hands on back of neck and point elbows outward.
- Straighten up with an exhalation and lift the right leg. Bring it to the left elbow and turn the upper body in diagonally.
- Put the leg back down and straighten the upper body. Return to the starting position. Change sides.
Do 3 sets of 15 repetitions per side.
7. Folding knife
- Supine position with legs bent and raised. With arms extended, hold the ball behind the head.
- With exhalation, release shoulders from floor while bringing legs up. Place ball between extended legs.
- Hold ball between lower legs and lower legs and arms back to starting position.
- Then return legs and arms to vertical and return ball to arms.
Do 3 sets of 10 repetitions