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Abs Workout at Home Without Equipment

Want to get those sizzling abs right there at home? Well, if you are ready to sweat it out, we are ready to help you through this article!

Abs Workout at Home Without Equipment

Want to get those sizzling abs right there at home? Well, if you are ready to sweat it out, we are ready to help you through this article!

Ever since corona outbreak, everyone has stopped going to the gym. This has shattered dreams of hot summer body for a many fitness-lovers. Strong and shaped up abs give you the confidence to sport any outfit of your choice without a second thought. A strong core supports workout performance no matter what muscle group you are training. In fact, for athletes, it is even more important to consistently train ab muscles. Now when we know its importance, gym or no gym, you can train your abs at home.

Here are some of the very useful workouts without equipment to include in your regimen and watch your abs thanking you for it later!

Start with a full body warm-up exercises and a sweat inducing cardio before moving onto the the following exercises:

1. Mountain Climber

Climber is like walking on a mountain but walking on a mountain will not exactly match-up because you have to walk on the floor here and not on the mountain. Considered one of the most intense exercises, mountain climbers work numerous muscles including the glutes, abdominals, triceps, legs, shoulders and chest.

  1. Assume the press position
  2. Keeping your torso stable, bring your right knee up to your chest, you may touch the ground with the ball of your right foot or keep your foot suspended.
  3. Repeat this motion with your left leg while simultaneously bringing your right leg to start position
  4. Perform 20 reps on each leg to start with, do 4 sets like this

Perform these fast but in a controlled manner. This becomes a great work capacity finisher to any ab session.

2. Heel Touch

Heel touch also known as ankle-taps or alternate heel touches. Heel touches activate most of the primary muscles throughout your midsection, heel touches target your oblique muscles.

  1. Lie flat on your back with your feet flat on the ground
  2. Your feet or knees should be together and tucked high close to your toes.
  3. With your hands at your sides, contract your left obliques to touch your left heel with your left hand and then immediately control your left heel with your left hand and then immediately contract your right obliques to touch your right heel with you right hand (this counts as one rep)
  4. Keep repeating this movement for the desired sets and reps
  5. Perform 3 sets of 30 each to start, and progress as you get better

3. Pike Crunch

This exercise is terrific for cyclists. It works on core stability as well as the abdominal muscles, arms, shoulder and quadriceps. Because the straps can freely move, you will be forced to use all your secondary stabilizing muscles to maintain good form. 

  1. Whilst lying on your back with your legs straight and above your hips, slowly lower your legs stopping just before you feel you lose pressure between your lower back and the floor
  2. With extended arms feel your spine off the floor starting with your shoulders and upper back reaching your fingers towards your toes
  3. Return to your starting position whilst maintaining control
  4. Do 4 sets of 10 reps each

4. Hollow Holds

The hollow hold exercise and its progressions are a safe and effective way to build deep functional core strength. The hollow hold is an isometric core exercise that strengthens the abdominal muscles that stabilize your spine.

  1. Lay flat on your back, with your feet, pointing upwards. Your arms should be outstretched vertically over your hand
  2. Contract your core to raise both your feet and arms around 8 inches or so off the ground. Hold this position
  3. Hold for 20 seconds to start with (3 sets of 10 reps each)

5. Bicycle Crunch

The bicycle crunch is an effective ab exercise, reaching not only the usual abs, but also the deep abs and the obliques. The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscles.

  1. Start in the crunch position, with your hands at your forehead so that your elbows are bent. Bend both your knees slightly and keep your feet elevated
  2. Contract your abs as you bring your left elbow and right knee in so that they nearly touch
  3. Repeat for the other side whilst simultaneously returning your right knee to the start position
  4. Do 3 sets with 30 reps to each side

We wish you a fruitful home-workout session. Stay motivated and yes, do not rule out the value of good nutrition along with the above-mentioned exercises!

About The Author

Team bodyandstrength.com

The team is based out of Delhi and is connected to all the leading athletes, trainers and nutritionists. The purpose is to bridge the gap between common people and all fitness e.. Read More..


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