Fitness enthusiasts have a common goal: to achieve a six-pack. But in the process, we often search online for tutorials and get lost in the ubiquitous home ab exercises. But some professional fitness trainers have some wise words when it comes to achieving the coveted six-pack.
"Let's face it, most of us search for 'six-pack abs exercises' not to make our abs stronger or bigger, we just want to see them", which is not so much about how we exercise, but how we can show them.
We all want the coveted six-pack abs, but most of the time, there is a layer of stored fat hiding them above the abs. This means we need to reduce body fat by changing our diet or exercising. But if you want to have a perfect abdominal line, it is wise to start in the gym and kitchen.
So, if you don't want to go to the gym, we can provide you with some abdominal exercises that can be performed in your living room, so that you can have six-pack abs at home. But this does not mean adding a boring abdominal exercise to your daily gym routine. To build and maintain your abdominal muscles, you need to gradually increase the load of your exercise while exercising. You can incorporate it into your daily exercise. In addition, you should also track your exercise numbers and weekly weight numbers.
With the help of our professional fitness trainers, we have screened some movements for you to find the most suitable abdominal exercises that can be performed at home and are suitable for most people. But if you think this is easy to achieve, you are wrong. This exercise includes some tough combination training, mainly to exercise every part of your abdomen.
Now let's choose a pull-up bar and a dumbbell or kettlebell and start!
9 Ab Exercises to Do at Home
Superset 1: V-sit Static Hold
Sets: 3
Time: 15-20 seconds
Rest: None
Equipment: None
How to:
1. Sit on the floor with your legs extended in front of you and your back straight.
2. Place your arms straight out in front of you or hold them by your sides for added challenge.
3. Pull your belly button toward your spine to activate the deep abdominal muscles.
4. Slowly raise your legs off the floor, aiming to bring them up to about a 45-degree angle (or higher if you can).
Why? The V-sit static hold is a core-strengthening exercise that targets the abdominal muscles, particularly the hip flexors, obliques, and rectus abdominis. It's a simple but effective way to build endurance in the core and improve overall stability.
Superset 1: Hanging Leg Raises
Sets: 3
Reps: 15
Rest: 2 mins at end of superset
Equipment: Pull up bar
How to:
1. Grab the pull up bar with both hands, palms facing away from you (overhand grip), or you can use a neutral grip (palms facing toward each other) if the bar allows.
2. Hang with your arms fully extended and your body straight, allowing your legs to dangle down.
3. Keeping your legs straight, slowly raise your legs in front of you, using your core to lift the hips as well as the legs.
4. Slowly lower your legs back down to the starting position in a controlled manner, keeping your core engaged.
Why? Hanging Leg Raises works the upper abs, and obliques, and can even engage the shoulders and grip strength to some degree. Because hanging from a bar increases the challenge, it forces the core to stabilize your body against gravity.
Superset 2: Oblique Crunch
Sets: 3
Reps: 20
Rest: 2 mins
Equipment: None
How to:
1. Lie down on the floor or an exercise mat, on your back.
2. Bend your knees and place your feet flat on the ground about hip-width apart.
3. Place your hands behind your head, but avoid pulling on your neck.
You can also cross your arms over your chest for a variation.
4. Keep your lower back pressed into the floor to protect your spine.
Why? The Oblique Crunch is a targeted abdominal exercise designed to engage the oblique muscles, which are located on the sides of your torso. These muscles are responsible for trunk rotation, lateral flexion, and stability. The oblique crunch specifically works the external and internal obliques, helping to sculpt and strengthen the waist area while improving overall core stability.
Superset 2: Sit-up
Sets: 3
Reps: 25
Rest: None
Equipment: None
How to:
1. Lie down on your back on the floor or an exercise mat. Bend your knees so that your feet are flat on the ground, about hip-width apart. Your feet should stay in place throughout the exercise.
2. Place your hands behind your head, crossing them over your chest, or you can keep them lightly resting on your temples. Avoid pulling on your neck, as this can cause strain.
3. Engage your core by drawing your belly button toward your spine, flattening your lower back against the floor.
Why? A sit-up is a classic abdominal exercise that primarily targets the rectus abdominis (the "six-pack" muscles) but also engages the hip flexors, lower back, and obliques to some extent. It's a bodyweight exercise that helps to build core strength and endurance.
Superset 2: Plank Hold Leg Raises
Sets: 3
Reps: 1 minute
Rest: 2 mins at end of superset
Equipment: None
How to:
1. Lie face down on the floor and then prop your body up on your forearms. Your elbows should be directly below your shoulders, and your forearms should be parallel to each other (as if you're forming a triangle with your hands).
2. Position your feet hip-width apart and make sure your body forms a straight line from your head to your heels.
3. Engage your core by pulling your belly button towards your spine, and squeeze your glutes and quads to maintain a solid, straight body.
4. Keep your neck neutral and avoid letting your head drop or crane upward.
Why? Plank Hold Leg Raises is a challenging core exercise that combines the stability and strength of the plank position with the dynamic movement of leg raises. This exercise engages multiple muscle groups, focusing particularly on the core, lower abs, and hip flexors, while also challenging your shoulders, glutes, and lower back for stability.
Circuit: Crunch
Sets: 2
Reps: 20
Rest: None
Equipment: None
How to:
1. Lie on your back on a flat surface, such as an exercise mat or carpet.
2. Place your hands lightly behind your head, with your elbows pointing out to the sides (not forward). Alternatively, you can cross your arms over your chest if you want to avoid straining your neck or shoulders.
3. Engage your core by pulling your belly button toward your spine, and press your lower back into the mat. This ensures you're activating the muscles correctly and reduces the risk of back strain.
Why? The crunch is a popular core exercise that primarily targets the rectus abdominis, or the "six-pack" muscles, but it also engages the obliques and other stabilizing muscles in the core. It's one of the most basic and effective exercises for strengthening the abdominal muscles.
Circuit: Hollow-Outs
Sets: 2
Reps: 20
Rest: None
Equipment: None
How to:
1. Extend your arms overhead and keep your legs straight, making sure your toes are pointed.
2. Press your lower back into the floor (this is key to engaging your core and ensuring good form). If your lower back naturally arches, try to pull your ribs down and engage your abs to flatten it out.
3. Think about creating a "hollow" shape with your body by engaging your abs.
4. Lift your legs off the floor, keeping them straight and together.
Why? The hollow-out is a dynamic and challenging exercise that targets the entire core, especially the rectus abdominis (front abdominal muscles) and obliques. It's commonly used in gymnastics and functional training to develop core stability and strength.
Circuit: Side Plank
Sets: 2
Reps: 1 minute on each side
Rest: None
Equipment: None
How to:
1. Your feet should be flexed, with your body forming a straight line from head to heels.
2. You can choose to place your top hand on your hip or extend it toward the ceiling for added challenge.
Why? The side plank is a highly effective exercise that primarily targets the obliques (the muscles on the sides of your abdomen) but also engages your core, shoulders, glutes, and legs. It is a fantastic movement for improving core strength, stability, and balance, and it can be easily modified to suit various fitness levels.
Circuit: Russian Twist
Sets: 2
Reps: 25
Rest: 1 minute at the end of the circuit
Equipment: None
How to:
1. To make the exercise more challenging, you can lift your feet off the ground so that your calves are parallel to the floor. This will engage your lower abs and make the movement more demanding.
2. Hold your hands together: Hold your hands together in front of you. If you’re using weight, hold a dumbbell, kettlebell, or medicine ball with both hands at chest height.
3. Avoid rounding your lower back or slouching.
Why? The Russian twist is an effective and versatile exercise that targets the obliques and the entire core. It can be performed with bodyweight or added resistance, and there are numerous variations to keep your workouts challenging and engaging.
