The best abs workout at home from a trainer for a strong stomach

abs workout at home from a trainer for a strong stomach

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

1. Sit-up

  1. 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.
  2. 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.
  3. Gaze is directed forward. Hold position briefly.
  4. Inhale and lower the upper body again without completely dropping the shoulders.

Do 3 sets of 20 repetitions

2. Plank

  1. Get into a quadruped stance and brace yourself on your forearms. Elbows are at right angles directly below shoulders.
  2. Extend your legs backward one after the other and place your feet close together.
  3. Face the floor and keep the head in line with the spine.
  4. Tighten the abdomen and maintain a stable line without getting into a hollow back.

Hold 3 x 20 seconds

3. Candle

  1. Lie on your back and stretch your arms next to your upper body. Legs are extended and closed.
  2. Detach the entire upper body from the floor up to the shoulder blades. Weight is on the shoulders.
  3. Raise legs until they point vertically toward the ceiling. Arms remain firmly on the mat.
  4. Tighten abdominal and hold position for 3 seconds.
  5. Lower legs to just before the floor.

Do 3 sets of 10-12 repetitions

4. Criss-Cross

  1. Lie on your back with legs straight. Arms are bent and hands are at the back of the head.
  2. Lift shoulder blades and legs off the mat.
  3. 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.
  4. Inhale and lower the torso and bent leg back to the starting position without completely putting them down.
  5. Switch sides with the next exhalation.

Do 3 sets of 15 repetitions per side

5. Scissors

  1. Supine position with arms close to the torso. Head is slightly raised from the mat and gaze is directed toward the ceiling.
  2. Lift the stretched legs slightly off the floor and tense the abdominal muscles.
  3. 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

  1. Stand in a hip-width stance and squat slightly. Tighten abdominal.
  2. Place hands on back of neck and point elbows outward.
  3. Straighten up with an exhalation and lift the right leg. Bring it to the left elbow and turn the upper body in diagonally.
  4. 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

  1. Supine position with legs bent and raised. With arms extended, hold the ball behind the head.
  2. With exhalation, release shoulders from floor while bringing legs up. Place ball between extended legs.
  3. Hold ball between lower legs and lower legs and arms back to starting position.
  4. Then return legs and arms to vertical and return ball to arms.

Do 3 sets of 10 repetitions

Keep reading: 9 Standing Exercises That Will Sculpt Your Body From Every Angle

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