You don’t need to spend hours at the gym or have a personal trainer to get the hard-chiseled abs you’ve always wanted. You can do these four home exercises in a single workout with little to no equipment.
The importance of an ab workout is immense. It helps to steel your midsection by replacing fat with muscles. It also strengthens your lower back to relieve pain. It also improves your posture, specifically those muscles that keep you standing up straight. Not forgetting the swiftness it brings in daily activities
Work out guide.
Before you begin this workout, you first have to signal your body what it is about to feel. This can be done by doing warm-up stretches. Use about five minutes to stretch some of the major muscles to increase mobility. This guide on stretching will help you if you are not sure of how and where to begin.
After heating the body with a proper warm-up, get down to business by doing 3 sets of each of the exercises below. Keep the reps to 12-15. Try till-failure reps if you want more burn. That’s when the fifteen reps aren’t enough. Rest for about 60sec between sets. If 60 seconds isn’t enough, extend to 90 or 120sec.
The Ab Strengthening Exercises
Planking is a great way to engage the entire core and the lower back. The plank strengthens the upper and lower portions of the core muscles as well as the gluteus maximus. The best part is it doesn’t have to be held for long, making it easier on the lower back. It is also a safe exercise as there are no twisting or bending motions.
Begin planks by placing the hands on either side of the mat with elbows straight. Keep the body in a neutral spine position, and push back and down into the mat so that it is fully on your elbows. Hold for 30 seconds, then release.
2) Russian Twist.
A Russian Twist is a great exercise to torture the abs. It works your core muscles and stretches your back. The increased range of motion can make you feel more flexible and less sore after doing the twist.
Sit up straight with your knees bent and feet in front of you. Begin by lifting your feet about a foot off the ground and engaging your core. Next, twist your upper body towards one side while keeping your legs in front of you. Repeat on the other side to complete 1 Russian Twist rep.
3) Leg Raises.
One of the easiest exercises you can do at home is leg raises. If you are new to this exercise, you will feel your lower back burning, it is a signal that you have a weaker back. That shouldn’t stop you. By doing this workout for a few weeks, you will gain enough strength to be able to do more difficult exercises.
The leg raises work on the lower abs, the hip flexors, and the erector spinae. To do the Leg Raises Exercise, Lie on your back on an exercise mat or a towel. Start with your legs at a 90-degree angle directly overhead. Slowly lower them by 4-5 inches so they’re still in the air for 5-10 seconds, then return to the starting position.
4) Mountain Climbers
You can use mountain climbers to target those hard-to-reach spots with unparalleled precision. They are perfect for tight spaces and areas that would be difficult to reach otherwise. It targets the entire abdomen and strengthens your limbs. It is by far one of my most done exercises, and it’s proven to squeeze those stubborn fats lurking around your waistline.
To do mountain climbers, start in a push-up position with your hands on the floor, arms straight and legs extended behind you. Then kick your left leg back to come up onto your toes, and then kick that same left leg back down again so that it’s resting on the floor. Do the same with the other leg.
You know how important it is to keep your core tight and this workout will help you to see them in reality.