Let’s face it. Every single health and fitness workout guru you’ve seen seems to have killer abs, and this can be a little intimidating. But trust me when I say that it is POSSIBLE for those abs of yours to reveal themselves! I’ve got some ab workout and tips for you so that you can achieve those dream abs in a matter of weeks (if you stick to it!).
And listen. Sticking to it is the hardest part. We all say we want to achieve certain goals, but it’s one thing to say and another to do. I recommend that you allot a specific time each day to do these workouts. You’ll be more likely to do them rather than sticking with the mindset that you’ll do them whenever your feel like it (that won’t work!). Personally, I like to do this ab workout set each morning.
Before I get into some exercises that you can do at home WITHOUT equipment (sorry, no excuses), let’s talk about ab muscles in general first.
Ab workouts are important because strength in the core has been linked to injury prevention, improved runner form, and better balance. Keep in mind that in order to build ab muscles, or any muscles really, it takes a combination of full-body strength training and a nutritious-rich diet.
When choosing what ab exercises to do, choose the ones that work more than just one part of your abdominal muscles. There a variety of layers to your ab muscles that make up the full abdominal wall, and all of them are equally important for keeping your entire body strong and balanced.
Most people visualize the rectus abdominis muscle when they think of abs. It is the outermost abdominal muscle, and it runs vertically along each side of your abdominal wall.
The transverse abdominis is the deepest muscle of the abdominal wall, and it runs horizontally across the abdomen. It’s an intrinsic core stabilizer, meaning it helps stabilize the core and spine to help your body function correctly.
The oblique muscles run along the sides of your torso, and there are two sets: internal and external. The internal obliques are located above the transverse abdominis while the external obliques are on top of those. There are smaller muscles around this area as well, and they are called the core. As you might have guessed, they work to stabilize the spine and allow us to bend, twist, and lift without hurting ourselves.
Thus, if you want to get the results you desire, you have to try out a variety of ab workouts that can put to work the different muscles of your abs.
You don’t have to fret about what workouts help with what muscle, as I’ve covered that down below. Just remember, doing ab exercises doesn’t have to be complicated. You don’t need equipment, although there are a ton of great exercises that utilize weight-training for abs. However, you CAN get amazing results right from the comfort of your home. All you’ll need is your body and a comfortable workout setting.
Below, you’ll find 17 ideas for your ab workout. Feel free to do as many as you can, and remember to challenge yourself. Try doing 12-15 reps of each exercise and then repeating the circuit with four or five exercises of your choosing for three or four more times to start off. If you feel discomfort, check your posture. Make sure your back is not arched, and if a certain workout repeatedly gives you discomfort, feel free to skip it or try out a safer position.
1. High Knee Taps
- For this, all you need to really focus on is sort of jogging in place, but with your knees reaching up to your hips.
- Be sure to be bouncing on the balls of your feet.
- Aim for a duration of 45 seconds.
Targets the rectus abdominis.
2. Sit-Ups
- Having your arms folded behind your ahead. Do not bend your elbows, as this will cause strain on the neck. All of the work should be done by your core muscle.
- Lift your head a few inches off the ground, and be sure to continue looking upward.
- Aim for a duration of 45 seconds.
Targets rectus abdominis and internal and external obliques.
3. Russian Twist
- Elevate your upper body to be at around a 45 degree angle from the floor.
- Hold out your arms in front of you and clasp your hands together.
- Raise your feet slightly off the ground.
- With your arms extended in front of you, twist to both your left and right side repeatedly.
- Aim for a duration of 45 seconds.
Targets the internal and external obliques and transverse abdominis.
4. Mountain Climber
- Start in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders lined up above your wrists, and legs extended.
- Keeping your core tight, draw one knee to your chest, and then alternate. After you’ve drawn in both your right and left knee, you’ve finished 1 rep.
- Continue alternating. If you want a bit of an added cardio challenge, move your legs quicker.
- Aim for a duration of 45 seconds.
Targets the core and triceps.
5. Plank Knees to Elbow
- Start your plank on your elbows, shoulder-width apart and legs extended.
- Draw in one leg at a slight angle outward toward your elbow. After your draw in both legs, you’ve finished 1 rep.
- Continue alternating.
- Aim for a duration of 45 seconds.
Targets the internal and external obliques and rectus abdominis.
6. Plank Hop
- Start your plank on your elbows, shoulder-width apart and legs extended.
- Jump your feet forward to the left or right, and then bring them back to the starting position.
- Jump your feet to the alternate side and return back to starting position. Now you’ve completed 1 rep.
- Continue alternating sides. Make sure you focus on your form, and it’s okay to start off slow.
- Aim for a duration of 45 seconds.
Targets the core and glutes.
7. Plank Jack
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, and legs extended.
- Jump your feet out and in, sort of like jumping jacks except your toes are bouncing on the ground. Try to keep your hips firmly in place as you do the plank jacks.
- Aim for a duration of 45 seconds.
Targets the triceps, glutes, and core.
8. Forearm Plank
- Start in a plank with your forearms on the floor, elbows shoulder-width apart, and hands facing forward.
- Extend your legs behind you with your feet hip-width apart. Then hold this position.
- Aim for a duration of 45 seconds.
Targets the core and glutes.
9. Side Plank Crunches
- Lie on your right or left side, with your hand directly underneath your shoulder. Extend your legs and stack one foot on top of the other.
- Extend your other hand to the ceiling.
- Bring your elbow down to meet your knee.
- Do this for a duration of 45 seconds.
- Switch to the other side and repeat.
Targets the core and internal and external obliques.
10. Plank Twist
- Lie on your stomach and make sure your elbows line up with your shoulder.
- Extend your legs and have your feet hip-width apart.
- Raise yourself so that you’re lying on your elbows.
- Twist your hip to one side so that it faces the ground, and then alternate.
- Aim for a duration of 45 seconds.
Targets the internal and external obliques and rectus abdominis.
11. Bird Dog Crunch
- Start on your hands and knees in tabletop position. Have your wrists directly under your shoulders, and have your knees directly under your hips.
- Extend one arm forward, and have the opposite leg extended (eg. extend your left arm and right leg out).
- Make sure your back is flat, and that both your arm and leg are extending straight out, parallel to the ground.
- Squeeze your abs and draw in your elbow and leg, then extend them again.
- After 45 seconds, alternate and extend and drawn in your other arm and leg.
Targets the core and glutes.
12. Dead Bug
- Lie face up with your arms stretched out toward the ceiling and your knees bent 90 degrees, right above your hips.
- Extend one leg out straight, while also dropping the alternate arm overhead (eg. extend your left leg out while dropping your right arm overhead).
- Make sure your back is pressed against the floor, and bring your arm and leg back into starting position. Then continue alternating this exercise.
- Aim for a duration of 45 seconds.
Targets the core.
13. Core Roll Up
- Lie face-up with your arms extended above your head toward the ceiling while your legs are stretched out on the floor.
- Slowly curl your spine off the floor, and once in a seated position, continue to fold your torso over your legs (try touching your toes for a great stretch).
- Roll back to your starting position and repeat.
- Aim for a duration of 45 seconds.
Targets the core.
14. Bicycle Crunch
- Lie face up, and bend your knees 90 degrees while lining them above your hips.
- Place your hands behind your head, elbows bent and jutting out to the sides.
- Slightly raise your head above the floor.
- Twist to bring one of your elbows to the alternate knee, while stretching out the other one (eg. bring your left elbow to your right knee, and straighten your left leg out).
- Twist to the other side. This is 1 rep. Continue alternating.
- Aim for a duration of 45 seconds.
Targets the core.
15. Single Leg Jackknife
- Lie face up with your legs extended and arms by your sides.
- Lift one leg up and reach for it with the alternate hand (eg. raise your left leg and touch it with your right hand).
- Since you will be lifting your back off the ground, your torso and your leg should form a sort of V shape.
- Return to resting position. You just finished 1 rep. Continue alternating sides.
- Aim for a duration of 45 seconds.
Targets the core.
16. Forearm Side Plank Hip Dip
- Start in a forearm side plank by propping your body on one of your forearms. Make sure your elbow is directly below your shoulder with your hand in front of your body.
- Extend your legs and stack them on one another. Then squeeze your abs and glutes to lift your hips off the floor.
- The other arm can be pointing to the ceiling or resting on your hip.
- Dip your hip back toward the floor. Then lift your hips again. This is 1 rep.
- Do this for 45 seconds, and then switch to the other side. Repeat.
Targets the core, internal and external obliques, and glutes.
17. Scissor Switch
- Lie face up with your legs straight and arms extended overhead.
- Extend one leg so that it is perpendicular to the floor. With your shoulder blades curled off the floor, put your hands behind your leg and pull it toward your face. Lift your other leg off the floor a few inches.
- Switch to the other leg and repeat. This is 1 rep. Continue alternating legs.
- Aim for a duration of 45 seconds.
Targets the core.
Were you able to get through this ab workout session? How do you feel? Let me know down below!
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