At home workouts for abs
When I started my fitness journey I hated working at home and loved working at gym. Gym is the right environment and gives you that motivation, you really can’t be lazy at gym while at home you can easily give up. I skipped on workouts at home so many times in the beginning it is quite embarrassing when I think about it.
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But at home workouts are perfect
to be able to skip them. But they can also be great because at the gym it can be scary and also so many people who likes that? While at home you might skip workouts, but then the times you do workout you start building the habits and the motivation for it which at the gym I can’t say it is the same. But what I find hard at home workouts is finding the right one. At the gym you have a trainer that can help you with that, while at home you got to try and figure which one is good. Well you don’t have to worry about that anymore because I have great at home workouts for abs.
Workouts explained:
So the workout has two circuits each circuit has four exercise and you need to do each circuits twice so that means you need to do all 8 exercises twice which is in total 16 exercises and will last around 20-40 minutes
At home workouts for abs:
Circuit 1:
Ab bike 60 reps (30 each leg)
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- Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
- Contract your core muscles, drawing in your abdomen to stabilize your spine.
- With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
- Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
- Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
- Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.
Mountain climbers 60 reps (30 each leg)
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- Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
- Contract your core muscles, drawing in your abdomen to stabilize your spine.
- With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
- Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
- Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
- Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.
Straight Leg Raises 15 reps
- Lie on your back and extend your legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line, in Pilates stance. Point the toes. Place your hands behind your head, keeping the elbows wide and chest open.
- Inhale. On the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as you curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise. You are now in the starting position.
- Inhale. Keeping abdominals pulled in and pushing your back into the mat, lengthen your legs out of your hips. Begin to lower your legs slowly. The lowering motion should take longer than the lifting motion. You can lower the legs in three stages as a variation, lowering the legs a third of the way toward the mat, pausing, and lowering another third.
- When your legs are lowered as far as you can while maintaining control and alignment, pause.
- 5.Exhale and lift your legs to the upright position with a firm and controlled effort, deepening the abs as you return the legs upright.
- Check your position: Pilates stance, open chest, wide elbows, abdominals pulled in
P.s this one is one of my favourite at home workouts for abs
Straight leg sit ups 20 reps:
- Start by lying straight on your back on the floor, with both arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
- Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to ‘swing’ your torso up.
- As you sit up, reach forwards with your hands and touch your toes (or the action of). Slowly release your arms and torso to return to starting position. Repeat for the specified number of repetitions.
At home workouts for abs:
Circuit 2:
Commandos 30 reps (15 each leg)
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- Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
- Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
- Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.
The Commando – also known as a commando push-up – is a compound exercise that works out your shoulders, chest, arms and core.
Because commandos require just your bodyweight and absolutely no equipment to perform (though a mat will be much more comfortable on your elbows if you’re exercising on a hard floor), they can easily be incorporated into any style of training whether you’re working out at home, the gym or outdoors.
This exercise is also great for keeping your heart rate elevated and strenghtening your core when included in a high intensity workout.
Commando alternatives
If you find the commando exercise challenging, you can modify this exercise to make it easier by performing it with your weight on your knees rather than your toes.
Tricep Dips 15 reps:
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- Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off the bench. This is your starting position.
- Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.
- Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position. Repeat for the specified number of repetitions.
Tricep dips are one of the most effective bodyweight exercises for developing and defining your tricep muscles. This exercise can also be performed with any stable bench or step.
This workout is great also one of best at home workouts for abs!
Lay Down Push Ups 15 reps
- Lie on your stomach with arms out in front of you and legs straight behind, with toes pointing to the floor.
- Placing both hands either side of your chest, extend your arms and lift up into a push-up, resting on the balls of your feet. Lower your body slowly back to the floor. Keep that back straight.
Straight Leg Jackknifes 20 reps
Lie flat on the floor with your arms and legs extended. Your arms should be lifted so that they’re above your head. Make sure your spine is in a neutral position so your lower back isn’t arched or rounded.
If you’ll be exercising on a hard floor, lay down an exercise mat before you begin.
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Take a deep breath before you begin. Breathing properly is an important part of exercise. By remembering to inhale as you release and exhale as you contract, you’ll ensure that your muscles are getting plenty of oxygen as you lift weights. This is important to help prevent muscle cramping and hernias.
Exhale and contract your abs, raising both arms and legs. Try to keep your legs straight and bring them up so they’re at about a 35-45 degree angle to the floor. At the same time, bring your arms up and over your head so that they’re parallel to your legs. Your upper body should be raised slightly off the floor.
Bring your head off the floor at the same angle as your torso. Don’t tuck your chin into your chest or let your head fall back, as this can cause a neck injury.
Use slow, controlled motions so you don’t injure your back.
Hold yourself in this jack knife position for about 3 seconds. By counting to 3 while you hold this pose, your abdominal muscles will get the full benefit of the workout. Static workouts like this can increase your strength and stability.
Inhale as you lower your arms and legs slowly to the starting position. Take a deep breath, then slowly return your arms, legs, and torso to the mat. Try to keep your arms and legs as straight as you can as you lower them, although it might be hard to not bend your knees slightly.
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Warning:
If you are beginner I would decrease the reps for 60 reps do 30 reps for 20 do 15 reps and for 30 reps do 20 reps. For first time try out and if you feel tired take a break. This one is really great for abs and I would say is interesting to do for anyone. Try to change up don’t do this one every week this way you will be challenging your body. I will try to give you another workout as soon as possible so you have more options. If there are any questions please write me
PS: this explanation for workouts I took from profession trainers like Sweat so I am sure you know what you have to do, since I am not a professional maybe I wouldn’t explain it in the right way!
Happy training to you all
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