Abs Workout at Home: Best 6 Exercises for abs and flat stomach

Abs means abdominal muscles. If you’re looking to train your abs, the good news is that there are a huge variety of exercises that will help you achieve that goal. Your core is the key to any exercise you perform like Plank, Push-ups and many more.

If you aim for either six-packs chiselled abs or a little more definition to your mid-section, compound exercises like Squats, Deadlifts and Overhead Press help you in getting the good definition for mid-section but there’s also room for more focused abs work.

Below are the best exercises which can be done at Home with no equipment .

Abs Workout Plan

i. Bridge: This is a great way to start your abs workout. Bridge is the foundational exercise which focuses on abs, hamstrings and glutes(butt).

How to:

  1. Lie on your back on a mat or floor, knees should be bent, feet on the floor, and palms should be facing down at your sides.
  2. Inhale and concentrate on your core, push through your feet, raising your butt. You should form a straight line between your knees and shoulder at the top. And then slowly back on the ground.
  3. Repeat the same for 10 reps for 3 sets. You can vary the count as per your energy level.

ii. Crunch: This is the basic exercise for abs. Crunch is really effective as it targets the six-packs muscles.

How to:

  1. Lie on back on a mat or floor, knees should be bent, feet on the floor, and arms should be crossed over your chest.Neck should be stable throughout the movement.
  2. Lift your head, shoulder and head using your abs.
  3. Reach the top and pause for a second, then slowly return back down.
  4. Repeat the same for 10-15 reps for 3 sets. You can vary the count as per your energy level.

iii. Leg Raises: Leg raises are challenging than the previous exercises. Concentrate on abs to do the work.

How to:

  1. Lie on back on a mat or floor, arms should be down at your sides and palms on the ground. If you find this difficult then you can place your palm underneath your butt for support.
  2. Use your core to lift your legs straight up until you reach at the top, forming 90% angle. If you cannot do this you can lift your leg to form a 45% angle.
  3. Then slowly lower your legs back on the ground.
  4. Repeat the same for 10 reps for 3 sets. You can vary the count as per your energy level.

iv. Knee Crunches: Knee crunches are great for overall development of core.

How to:

  1. Lie on back on a mat or floor, place your hands behind your head. Knees bent and bring them up to form a 90% angle between your thighs and hips.
  2. Calves parallel to the floor, contacts your abs and bring your knees to your elbow.
  3. Hold the position for a second and then slowly return to starting position.
  4. Repeat the same for 10-15 reps for 3 sets. You can vary the count as per your energy level.

v. Full Plank: Full plank is the basic starting position for all the other variations of plans. This is the great plan exercise for beginner to start with and then march towards the advance level plank variations.

How to:

  1. Get in push-ups position forming a straight line.
  2. Concentrate your abs and hold the position for 30-60 secs.
  3. This plank position also focuses on shoulders and arms.

vi. Forearm Plank: This is the most common plank variation. Plank is good for strength and conditioning of core muscles.

How to:

  1. Get in the push-up position, now elbows bent directly under the shoulder. Palms flat on the ground. You should form a straight line from shoulders to heels.
  2. Concentrate your abs, and remain in the same position for 30 to 60 seconds OR you can hold the ground as much as you can.

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Annapurna Nilesh

Hi Reader, we are Annapurna & Nilesh.

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