Abs Workouts for Home
Working out at home is just as effective as working out in a gym. When you are determined to achieve those abs, nothing can stop you, not even pandemics or lockdowns. Getting a great abs workout from home can be easy.
There are numerous abs workouts for the home that you can do to reach your goal of getting your dream abs. However, regular workouts are important, but it is also important to give your body some time to recover. If you put too much strain on your body, you are likely to harm your muscles and give rise to various muscle and bone problems instead of getting those lean abs. So, always keep in mind that moderation is the key.
7 Abs Workouts for Home
Below, there are seven abs workouts that you can easily do without any equipment, at your home. For these workouts, you only need some space and sheer will. For abs workouts that actually work, you have to know that the workouts that target more than just a single section of your abdominal muscles are the best. The workouts mentioned below target your core, glutes, deltoids, latissimus dorsi, triceps, and rhomboids, with special work going towards your abs. So, get into your sports gear and work towards getting your dream abs by following these seven abs workouts for home:
For plank hop abs workout for home, you need to begin with placing yourself in a high plank position, that is, the starting position. Your shoulders are supposed to be stacked above your wrists. Your hands should be right under your shoulders and your palms should lie flat on the ground. Engage your core while extending your legs and placing your feet together. As you jump forward and to your right, push your knees towards your right elbow. Keep your legs together by squeezing your quads and engaging your abs. Jump back to the starting position to jump forward to the left and bring your knees towards your left elbow. Now, jump back to the starting position again to complete one rep. Try to complete twelve reps on alternating sides.
For this abs workout, you need to lie on your right side while your right hand is stacked under your right shoulder. Now, you need to extend your legs and put your left foot on top of your right foot. Afterward, squeeze your glutes and abs to lift your hips off the ground. Once you stabilize yourself in this position, you need to extend your left hand straight towards the roof. You need to stay in this position for, at least, one minute. Stay longer if you can without putting a strain on your body. The side plank is an exercise that works the oblique muscles.
For mountain climber abs workout for home, you need to begin with a high plank, hands under your shoulders, palms flat on the ground, core engaged, shoulders stacked above your wrist, and legs extended. Bring your right knee to your chest while you keep your core tight. Go back to the starting position to bring your left knee to your chest, immediately. Now, bring your left leg back and put yourself in the starting position to complete one rep. Keep alternating sides to complete twelve reps. The mountain climber exercise not only works the core but it gets your heart rate up too. This is an exercise that gets a little cardio in your workout.
Forearm Plank Rock
Begin with a forearm plank while your elbows are right under your shoulders. Your arms should be parallel, your hands should face forward, and your legs extended. Engage your butt, quads, and core, and tuck your tailbone. Move your body forwards and backward, going towards your hands and past your elbows while remaining in a forearm plank position. This forward and backward movement counts as one rep. Doing a plank with a rocking motion is a great way to change things up because it allows you to think of something else while doing the plank. When starting out try rocking back and forth 10 times and repeat the set a few times.
For bird dogs, begin with placing yourself in a tabletop position. Stack your knees under your hips and your wrists right underneath your shoulders. Extend your left leg back and your right arm forward. Try to keep your hips in line with the ground and keep your back flat. Squeeze your abs and draw your left knee and right elbow to your chest. Repeat this motion one to two times and then, alternate the motion on your right leg and left arm.
Lateral Plank Walk
Start a lateral plank walk with a high plank position and your palms flat on the ground. Move towards your right by moving your right foot and right arm outwards and then, follow the same movement with your left foot and left arm. As you move, maintain your high plank position and complete one rep. Move towards one direction a couple of times and then move in the opposite direction a couple of times. Adding some side to side movement to the plank makes it more challenging. You can change up the lateral plank walk by doing it on your forearms. Doing the movement on the forearm can be hard on the elbows so it’s important to use a mat.
To begin with, forearm plank abs workout for home, put your forearms on the ground with your arms parallel, hands facing forward, and elbows stacked right under your shoulders. Move your feet to the width of your hip and extend your legs behind you. Engage your quads, core, and butt, and tuck your tailbone. Stay in this position for some time. The forearm plank is an isometric exercise. “An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term “isometric” combines the Greek words “Isos” (equal) and “metria” (measuring), meaning that in these exercises the length of the muscle and the angle of the joint does not change, though contraction strength may be varied.” The benefit of doing an exercise this way is that it limits the chance of injury. When doing a forearm plank try to hold it for 20 seconds for a few sets building up to one minute or more. Once you improve to 3 minutes you can add more variation to the plank like lifting a leg or jumping your feet in and out.
If you’re interested in using a personal trainer to help you with your ab workouts from home please visit us at www.onthegofitnesspro.com to try a free personal training session. Check out our article on at-home workouts for biceps here