Is your goal to have six-pack abs? In fitness, we will go online to find various tutorials on abdominal muscle training, but perhaps not all tutorials are suitable for us. We need to know whether we want to make our abdominal muscles stronger or more functional when doing six-pack abs training, or whether we want to see abs.
We all have standard six-pack abs, but most of us are covered by a layer of stored fat, which means that you can reduce body fat through exercise and diet. But if you want to optimize your abdominal lines, then home abs training is essential.
We don’t have to go to the gym, we can do it at home. The focus of home abs training is to exercise the abdominal muscles. Yes, there is no better abdominal muscle training than doing it at home.
Effective home abs training includes targeting the main muscle groups of the abdomen: transverse abdominal muscles, rectus abdominis, internal oblique muscles, and external oblique muscles. You don’t even need any cumbersome fitness equipment to do this and get amazing abdominal muscle training results.
It’s worth reiterating that home abs training can also build great abdominal muscles, and you don’t need any complicated fitness equipment to build six-pack abs. Just use a pull-up or a dumbbell to get started.
So are you ready to have six-pack abs? Start now, put on your favorite music, and get ready for the next sweat.
Home Abs Training: 9 Best Ab Exercises at Home
Bicycle Crunch
Sets: 1
Reps: 10
Rest: 2 mins
Equipment: None
How to:
1. Place your hands behind your head, but avoid interlocking your fingers to prevent straining your neck.
2. Lift your legs off the ground, bending your knees at a 90-degree angle.
3. Simultaneously, lift your shoulder blades off the floor, engaging your abdominal muscles.
4. Bring your right elbow towards your left knee while straightening your right leg.
5. At the same time, twist your torso so your left elbow moves towards your right knee.
Why? The bicycle crunch is a home abs training exercise that targets multiple muscle groups in your abdominal area, particularly the rectus abdominis and obliques.
Spiderman Press-up
Sets: 3
Reps: 15
Rest: None
Equipment: None
How to:
1. Begin in a traditional push-up position with your hands slightly wider than shoulder-width apart and your body forming a straight line from your head to your heels. Your arms should be fully extended, and your hands should be directly under your shoulders.
2. As you lower your body towards the floor in a push-up motion, simultaneously lift your right foot off the ground. Bring your right knee towards your right elbow in a controlled manner, allowing your torso to twist slightly.
3. Your leg should move outwards and upwards towards your elbow as you lower your chest towards the ground.
4. Push through your hands to extend your arms and return to the starting push-up position. Lower your right leg back to the floor.
Why? The Spiderman press-up, also known as the Spiderman push-up, is a challenging variation of the traditional push-up that incorporates a dynamic movement to engage the core and increase upper body strength. It is a good choice for home abs training.
Hanging Leg Raises
Sets: 3
Reps: 15
Rest: None
Equipment: Pull up bar
How to:
1. Begin in a traditional push-up position with your hands slightly wider than shoulder-width apart and your body forming a straight line from your head to your heels. Your arms should be fully extended, and your hands should be directly under your shoulders.
2. As you lower your body towards the floor in a push-up motion, simultaneously lift your right foot off the ground. Bring your right knee towards your right elbow in a controlled manner, allowing your torso to twist slightly.
3. Your leg should move outwards and upwards towards your elbow as you lower your chest towards the ground.
4. Push through your hands to extend your arms and return to the starting push-up position. Lower your right leg back to the floor.
Why? The Spiderman press-up, also known as the Spiderman push-up, is a challenging variation of the traditional push-up that incorporates a dynamic movement to engage the core and increase upper body strength. It is a good choice for home abs training.
Reverse Crunch
Sets: 1
Reps: 10
Rest: None
Equipment: None
How to:
1. Lie flat on your back on a mat or the floor with your arms beside you or underneath your glutes for support. Your palms can be facing down for stability.
2. Lift your legs off the ground, bending your knees at a 90-degree angle. Your thighs should be perpendicular to the floor and your shins parallel to it. This is the starting position.
3. Engage your core muscles. Avoid using momentum or swinging.
Exhale as you contract your abs to lift your hips off the floor, bringing your knees towards your chest.
4. Your lower back should lift off the floor as your tailbone curls upwards towards the ceiling.
Why? The reverse crunch is a popular home abs training exercise that primarily targets the lower abdominal muscles. It’s effective for strengthening the rectus abdominis and the deep core muscles.
Seated Rotation
Sets: 1
Reps: 10
Rest: None
Equipment: Dumbbell
How to:
1. Sit on a mat or the floor with your knees bent and your feet flat on the ground.
2. Keep your back straight and engage your core muscles to maintain stability throughout the exercise.
3. Clasp your hands together or hold a weight (like a dumbbell set or medicine ball) in front of your chest. This helps to engage your upper body during the rotation.
4. Slowly rotate your torso to one side, keeping your head and chest facing forward.
5. Exhale as you rotate. The movement should come from your core, particularly your obliques.
6. Aim to twist as far as comfortably possible without straining your back or neck. You should feel a stretch in your oblique muscles.
Why? Seated rotation exercises are great for targeting the oblique muscles, which are located on the sides of your abdomen. They help improve core strength, stability, and rotational power.
Sit-up
Sets: 3
Reps: 25
Rest: None
Equipment: None
How to:
1. Lie on your back on a mat or a flat surface.
2. Keep your hands crossed over your chest, or you can place them behind your head (avoid pulling on your neck).
3. Engage your core muscles to lift your upper body off the floor.
4. Exhale as you lift, bringing your chest towards your knees.
Keep your feet, buttocks, and lower back in contact with the mat or floor.
5. Hold the top position briefly, focusing on squeezing your abdominal muscles.
6. Inhale as you slowly lower your upper body back down to the starting position, with control.
Why? A sit-up is a home abs training that primarily targets the rectus abdominis muscle, commonly known as the “six-pack.”
Star Plank
Sets: 3
Reps: 1 minute
Rest: 2 mins at end of superset
Equipment: None
How to:
1. Begin in a side plank position on your right side. Place your right elbow directly beneath your right shoulder and stack your feet on top of each other.
2. Lift your left arm and leg simultaneously off the ground while maintaining the side plank position.
3. Your left arm should be extended straight up towards the ceiling, and your left leg should be lifted as high as comfortably possible while keeping your hips stable.
4. Hold this extended position briefly while balancing on your right elbow and the side of your right foot.
5. Lower your left arm and leg back down to the starting position with control.
Why? The star plank, also known as the side plank with leg lift, is a challenging variation of the home abs training. It primarily targets the oblique muscles (internal and external) but also engages the entire core and stabilizer muscles throughout the body.
Air Chop
Sets: 1
Reps: 10
Rest: 1 minute
Equipment: None
How to:
1. Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
2. Imagine holding a weight or a resistance band with both hands (though this exercise is typically performed without actual weight).
3. Begin by reaching both hands overhead and to one side of your body, as if you were about to bring an imaginary weight down diagonally across your body.
4. As you “chop” down, twist your torso slightly in the direction of the movement.
5. Simulate the chopping motion by lowering your hands diagonally across your body towards the opposite hip or knee level.
6. Keep your core engaged and your arms straight or slightly bent throughout the movement.
Why? The “Air Chop” exercise is a home abs training that targets multiple muscle groups, particularly the core muscles and the shoulders. It’s often used in fitness routines to improve strength, coordination, and overall athleticism.
Shoulder Tap
Sets: 1
Reps: 10
Rest: None
Equipment: None
How to:
1. Begin in a plank position with your hands directly under your shoulders and your feet hip-width apart.
2. Your body should form a straight line from your head to your heels, engaging your core muscles to maintain stability.
3. Lift your right hand off the floor and touch your left shoulder with your right hand.
4. Immediately lift your left hand off the floor and touch your right shoulder with your left hand.
5. Return your left hand to the starting position.
Why? The shoulder tap exercise is a home abs training that primarily targets the core muscles, specifically the abdominals, obliques, and stabilizer muscles. It also engages the shoulders and arms to a lesser extent.
