11 Best Home Workouts For Abs, What are the best home workout exercises for fat burn. Can i have a flat belly without going to the gym?
When completing common workouts like crunches and situps, many people report experiencing neck or back pain.
With your hands behind your head, you have the chance to pull on your neck, straining it and making the workout less effective.
It’s also simple for your body to recruit the help of other muscles. To properly perform a whole situp, you must already have a strong core!It’s not easy to define your abs, and it’s even more difficult for women.
Women have more body fat and less muscle mass than men for a multitude of biological reasons.
There are, however, exercises that can help you get closer to a six-pack or, at the at least, make you feel more confident in your own skin and eager to take fitness seriously.
Incorporating these ab workouts into your programme can help improve your back health and athletic performance.
Without further ado, here are the best ab exercises to do in the gym with your personal trainer.
Related article
13 Best Post Workout Meal For Weight Loss. What To Eat After Exercise.
9 Best Pre-Workout Meal For Weight Loss. What To Eat Before Exercising.
15 Common Mistakes You May Be Making That Prevents Weight Loss.
Best Home Workouts For Abs
1. Bicycle crunches.
Bicycle crunches target the abdominal as well as the quadriceps and hamstrings.
How to Perform Bicycle Crunches
- Lie down on the workout mat on your back.
- To support the weight of your head, place your hands on each side of it.
- Curl up at a 45° angle, exhale, and twist to the right.
- Bring your right knee up to your chest and attempt to contact it with your left elbow.
- Turn to the left with your upper torso. Bring your left knee up to your chest and attempt to contact it with your right elbow.
- Repeat for a total of 2-3 sets of 10 repetitions.
If you want to work on your core, we recommend switching from ordinary crunches to bicycle crunches.
Bicycle crunches, when done correctly, promise to target not one, but three of your abdominal muscles.
What are the advantages of doing bicycle crunches?
- It combines aerobic and strength training.
- There is no equipment required.
- This can be done anywhere.
- The superficial and deep core muscles are targeted.
- Fatigues the abdominal muscles effectively.
2. Russian twist
- A Russian twist appears to be a simple action, but it needs a lot of muscle, which is why it’s such an efficient technique to improve your core.
- Sit on the floor with your knees bent and your feet flat to perform this exercise.
- Lean back gently while maintaining your back straight.
- Put your hands on your stomach and spin your body right, then left.
- Twist for 30 to 60 seconds from side to side. As you twist, keep your core engaged.
Benefits of Russian Twist Exercise
It lowers your risk of cardiovascular disorders such as stroke and heart attack by burning calories and using stored fat in your abdomen.
It also helps to strengthen the lower back.
The sitting Russian twist works the oblique muscles on both sides of the abdomen.
Russian twists are high in calories.
Increasing the intensity of the workout and/or adding weights to it helps burn more calories. This, in turn, aids in the removal of love handles or muffin tops.
This core exercise works the abdominal muscles well. It works all of the abdominal muscles. The sitting Russian twist is about more than just attaining a flat tummy or six-pack abs. The workout targets more than just your stomach.
3. The Reverse Crunch.
Unlike the bicycle crunch, which requires you to switch your left and right legs while twisting your spine, the reverse crunch is a little simpler for novices.
The reverse crunch is a fantastic workout that activates the “six-pack” ab muscles for a contoured abdomen without placing too much strain on your neck.
How do a reverse crunch.
- Begin by lying flat on your back and pulling your knees up to 90 degrees.
- Put your hands behind your head.
- Then, push your chest toward your knees while driving your knees to your chest.
- Restart and repeat.
Advantages of Reverse Crunch.
- Crunches are less taxing on your back.
- According to research, minimizing the amount of forward bend in your spine during crunches lessens the impact on your spinal discs.
Reverse crunches are supposed to be gentler for your back since they flex your spine less than standard crunches.
- Other core muscles are targeted.
- Reverse crunches also work the transverse abdominis, a deep muscle beneath the abdominals, and the external obliques.
- Setup is simple.
- For reverse crunches, all you need is your own bodyweight.
- That means you can perform them whenever and wherever you choose.
4. Open Leg Rocker.
Sit up straight with your back straight, knees bent, and feet flat on the ground.
Grab your ankles lightly and lift your legs into the air, pointing your toes toward the sky, forming a “V” formation with your torso.
Remember to maintain your legs as wide apart as your hips. Keep your core engaged as you roll backward onto your shoulder blades.
Roll back up and straighten your back while maintaining your legs wide and straight.
Roll back and forth, halting at the top each time.
Benefits
Use the Open Leg Rocker to stretch and massage your back while strengthening the muscles in your core.
Joseph Pilates said that the Open Leg Rocker would promote undisturbed sleep and aid in lung cleansing.
You may develop the control that is essential to Pilates with this motion.
5. Standing Crunches
A standing crunch is an upright version of the traditional sit-up. This bodyweight exercise, like a sit-up, requires no equipment and may be readily introduced into your home fitness program.
The standing crunch is a full-body workout that works both the lower and upper body muscles, including the glutes, abdominal muscles, and your entire core.
- Standing crunches can help you avoid the back and neck stiffness that might occur when practicing the classic crunch.
- Squeeze your abdominals, moving your belly button toward your spine and your hips forward, while standing with your feet shoulder-width apart.
- Perform a crunch with your hands behind your head, lowering your shoulder and head to the floor.
- To avoid straining your neck, keep the area between your chin and chest open and your elbows out to the sides.
- Return to an upright standing position by reversing the motion. Rep 10 times more.
6. Windshield wipers.
Lie on your back with your arms straight out at your sides and your body making a “T” shape.
Lift your legs off the ground and bend them into a tabletop posture, parallel to the floor.
From here, slowly descend your legs to the right, hovering a few inches above the floor and controlling the movement with your abs.
When your knees are near to the floor, reverse your movement by moving your legs back through the middle and down to the left side of your body.
Rep from side to side for a total of 20 reps (10 on each side).
7. V-sit
Engage your core muscles and softly lean back a couple of inches while seated on a mat.
Slowly raise your legs into the air, forming a tabletop position.
Stretch your arms straight out in front of you, parallel to the mat.
Extend your legs straight up to a 45-degree angle, making a “V” shape with your body while keeping your core engaged.
Try stretching your arms up toward the ceiling if you feel balanced here. You always have the option of leaving them directly in front of you.
Maintain this posture for 10 seconds. Maintain a relaxed posture with your shoulders relaxed, your abs pulled in, and your inner thighs squeezing together.
Return your legs and arms to their starting positions.
8. Plank
One of the finest bodyweight exercises for ladies who wish to enhance their core strength with at-home workouts is the trusty plank.
This form of core workout is excellent for training core muscles and increasing upper-body strength.
Begin by lying on your stomach and extending your legs behind you. Prop yourself up on your palms and toes such that your body forms a straight line from head to toe and is parallel to the floor.
Draw your belly button in toward your spine by tightening your glutes and flexing your abs.
Maintain this posture for 20 to 60 seconds. Try implementing some changes into your practice to take your planking to the next level.
lateral plank
This motion is fantastic for hitting the obliques.
Lean on either your left or right elbow while lying on your side with your legs outstretched.
Hold for 10 seconds, then alternate sides and do it again.
Perform on the left and right sides two to three times each.
Plank with raised legs:
This exercise targets the glutes and abs.
Start in a typical plank posture with your legs straight and your hands shoulder-width apart. After 10 seconds, lift your right foot off the floor. On the opposite side, repeat.
9. Kicks with a scissor
Lie on your back, legs straight up toward the ceiling. Allow your arms to hang down by your sides.
You may also position your hands behind your buttocks for further stability.
Squeeze your abdominals and descend both legs 6-12 inches at a 45-degree angle.
Lift one leg while lowering the other to the floor.
Change legs. Alternate by moving your legs in a flutter manner.
Repeat for around 15 times, being careful not to speed up as you go.
10. Leg raises
Lie on your stomach, arms at your sides, and legs straight out in front of you. Keep your low back on the ground while pulling your naval in towards your spine and squeezing your legs together.
Lift your legs straight and together into the air, forming a L shape with your body.
Lower your legs slowly toward the mat without arching your back. Hold for a few seconds after your feet are hovering over the ground before returning to the fir.
11. Mountain Climbers
Incorporate mountain climbers into your exercise to engage both your lower body and your complete core.
This popular HIIT workout not only works the lower abs but also the arms and chest while increasing heart rate.
Come to a full-form plank posture with your arms outstretched and both hands just below your shoulders to perform mountain climbers.
For 30 to 60 seconds, engage your core and pull one leg to your chest at a time.
Is cycling helpful for abs?
If you enjoy cycling, you may be wondering whether it works your abs. Strengthening your abs may provide a variety of benefits, including improved athletic performance, reduced lower back discomfort, and even for cosmetic reasons. We’ve done a lot of research on how biking helps your glutes, but cycling has a somewhat different effect on your abs.
The abs, also known as the Rectus Abdominis, are a lengthy muscle that goes from the front of your hips to the center of your ribs. Its primary function is spinal flexion (rounding the spine), although it can also help with spinal rotation.
The abs are crucial for athletic efforts because they help transmit force and strength from the lower body to the upper body and vice versa.
Given that cycling is a great aerobic activity, it aids in calorie burning.
The majority of individuals can cycle vigorously for 30 minutes and burn 300–400 calories.
3500 calories are contained in 1 lb of fat. If you do the arithmetic, riding for 5 hours will result in the burning of 1 pound of fat.
Cycling is very simple to start with even if jogging would place too much stress on your knees because it is a low-impact exercise.
If you decide to ride your bike to work, you may spend 1-1.5 hours per day, or more than 5 hours per week.
Even if you don’t always ride at top speed, you might burn 2500-3500 calories every week. Small amounts add up.
That equates to 4 pounds of body fat burned every month.
