10 Simple And Efficient Exercises To Get Strong Abs at Home Without Equipment
There’s probably one area you feel like you can’t work enough: Your abs!
More specifically, your lower abs. It seems like no matter how much
training you do, they just stay the same? Well there’s a reason for
that.
The term “lower abs” is actually a misnomer, your rectus abdominis
muscle, or abdominal wall, actually covers your entire midsection and
connects at your pelvis. Still, women and men are constantly searching for
exercises that will help eliminate that dreaded lower-belly. Most of these
effective exercises target multiple abdominal muscles, so you’ll maximise
your belly burn with every rep.
A major perk of these effective lower-abs exercises: Focusing on the
activation of your core is one of the keys to success with these abs
toners and any abdominal exercise. In fact, people who mentally focused on
their muscles and how they were moving experienced greater muscle
activity, which can result in greater strength gains over time. So don’t
just “go through the motions.”
In order to lose weight and show muscle definition, you need to train the
whole body, you need to expend calories and pair that with a well-balanced
diet.
It is important to train the core because that is your centre for
balance. Plus, a strong core can help reduce back pain.
The Workout
Perform each exercise for 30 seconds with 10 seconds of restbetween
moves. Complete the entire circuit 1 to 3 times.
For three of these moves, you’ll need towels or sliders.
1. Heel Tap
⚫ Lie face up, hands under your butt, knees bent, feet lifted into
table top position.
⚫ Slowly lower your flexed feet forward until your heels barely
touch the ground.
⚫ Squeeze your abdominals to help raise your feet back up to table
top.
2. Mountain Climber
⚫ From a high plank position, with your body straight and hips
level, lift right foot and draw right knee to chest between your
hands.
⚫ As you return right leg to plank, lift left foot and draw left
knee to chest between your hands.
⚫ Continue to alternate as quickly as possible, keeping your core
tight and without hiking your hips.
3. Scissor
⚫ Lie face up, hands behind your head, lifting head and shoulders
off the floor.
⚫ Using your abdominals, lift legs slightly off the ground and
scissor kick, alternating one up and one down.
⚫ Focus on not straining your neck or jutting your chin
forward.
4.Towel Plank and Knee-in
⚫ You’ll need sliders or towels to pull off this move.
⚫ Start in high plank position with both feet on sliders.
⚫ Squeeze low abs and pull feet toward your hands, lifting your
hips toward the ceiling into a pike position.
⚫ Slowly push feet out to lower into starting position.
⚫ Make it easier: Perform sliding mountain climbers, moving one leg
forward at a time.
5. Straight Leg Raise
⚫ From a face up position on the floor, place hands under your low
back and brace your core.
⚫ Lift straight legs slowly off the ground, bringing them to
90-degrees.
⚫ Then slowly lower them back to the ground.
⚫ If you have any pain in your lower back, do not do this
move.
⚫ Pull-Up Bar Variation
⚫ If you’re prone to low back pain or have access to a pull-up bar,
try this variation instead.
⚫ Holding a pull-up bar, brace your core and lift your legs off the
ground to hip height.
⚫ Beginners can bend their knees, or you can keep your legs
straight (hinging only a the hip) for more of a challenge.
⚫ Slowly lower the legs to start position.
6. Cross Body Mountain Climber
⚫ From a high plank position with your body straight, hips level
and core braced, lift right leg and draw right knee toward left
elbow.
⚫ As you return right leg to plank, lift left leg and draw left
knee toward right elbow.
Continue to alternate.
7. Slider Knee Tuck
You’ll need sliders or towels for this move.
⚫ From a high plank position with both feet on sliders, brace core
and pull both feet in toward your chest.
⚫ Focus on not letting your shoulders hunch and not allowing your
upper body to lean forward too much.
⚫ Push feet back to return to high plank starting position.
Stability Ball Variation
If you have a stability ball handy, try this variation instead:'
⚫ Start in plank position with feet on a stability ball.
⚫ Keeping core engaged, draw both knees in toward your chest, then
slowly extend legs back out to starting position.
8. Rolling Plank
⚫ Start in low plank position on forearms.
⚫ Hold for 10 seconds, then roll on to your right elbow, stacking
feet, and hold side plank for 10 seconds, engaging your obliques.
⚫ Roll back through centre and over to the left elbow, stacking
feet and hold 10 seconds.
⚫ Continue to alternate, keeping core engaged and not letting your
hips drop.
9. Roll Up
⚫ Lie faceup, with legs extended, knees together, feet flexed, arms
overhead.
⚫ Take a big inhale. As you exhale, lift arms up and forward and
use your abs to slowly roll up to a sitting position.
⚫ Squeezing abs again, slowly lower down to starting
position.
10. Jack Knife
⚫ Lie face up, legs extended, feet together, arms extended
overhead.
⚫ Inhale, and as you exhale, squeeze abs and raise right arm and
left leg, touching hand to foot.
⚫ Inhale and slowly lower to starting position.
⚫ Repeat for 15 seconds, then switch sides for 15 seconds.
