Dreaming about having a well built, functional core?
Stop Dreaming. Start Training.
One of the benefits of working out your abdominals at home is that you don’t need any equipment. As long as you’ve got 45 minutes to spare and some space big enough to workout then you’ll strengthen your abdominal muscles and start seeing results with consistent workouts in no time. With the help from our fitness specialist and personal trainer, we have listed below 7 ab workouts which will help you achieve your goals and bring you results.
1. Knees to Chest Crunch
Lie flat on your back with your arms behind your head and your legs flat on the floor. Bending your knees, bring them towards your chest whilst lifting your head, chest and shoulders and crunching them towards your knees. Pause once you are in a crunched position and slowly extend your upper body and legs back to the starting position.
2. Ordinary Crunch
Lie flat on your back with your knees bent in an upside down V shape, and your feet flat on the floor. Your feet should be as wide as your hips. Place your hands behind your head and lift up your head, neck and shoulders off the floor engaging your abdominal muscles. Once your upper body is raised, pause at the highest point and slowly lower yourself back to the starting position.
3. Forearm Plank
Place your forearms on the ground directly underneath your shoulders. Keeping your forearms flat, curl your toes underneath your feet, lift your hips and body off the ground. Tensing every muscle in your body, keep your body parallel to the ground forming a straight line from your head to toes.
Hold this position for one minute.
4. Butterfly Sit-Up
Lie flat on your back with your knees bent, the soles of your feet touching and your knees facing outwards, either side of your body. Using your abdominal muscles lift your body from your hips upwards, until you reach a sitting position. Slowly lower your upper body back down into the starting position. That is one completed repetition, perform 10 to 15 reps for 3, 4 or 5 sets.
5. Leg Raises
Lie flat on your back with your legs extended fully and your arms by your sides, or alternatively, you can tuck your hands underneath your hips for extra support. Keeping your legs as straight as possible, slowly raise them until the soles of your feet are facing the ceiling. Once you reach a 45-degree angle position slowly lower your legs back down to the ground, do not let your feet touch the floor; keep them hovering 1/2 inches off the ground. Make sure your back stays flat on the ground whilst completing this movement.
6. Bicycle Crunch
Lie flat on your back with your lower back flat on the ground. Rest your hands behind your head and raise both legs off the ground. Bring one knee towards your chest making a 45-degree angle and keep the other leg straight. You will then alternate extending one leg and bending the other, mimicking the leg movement you would do if you were riding a bicycle. As you alternate your leg movement you will touch your left knee with your right elbow and your right knee with your left elbow.
7. Hands up, Hands Down
Start in a plank position with your hands directly underneath your shoulders with your body mimicking a straight line from your head to toes. Bending both arms one at a time; lower both arms so that your forearms are flat on the ground. Tensing every muscle in your body, keep your body parallel to the ground forming a straight line from your head to toes. Hold this position for a couple of seconds then extend your arms one at a time to lift yourself back up into your starting position.