Whether you haven’t got access to a gym due to pandemic lockdown or you’re travelling, this ab workout can be done ANYWHERE (in your bedroom, hotel room or airport lounge).
You don’t need any equipment and you don’t even have to wear workout clothes (but off course wearing nice workout clothing makes you feel better anyway!)
You can do these exercises in your pyjamas or normal clothes – no excuses.
What are the benefits of doing ab workouts?
Whether you are a regular gym goer, or someone that trains at home from time to time, a well rounded fitness routine should include some basic abdominal exercises to create a strong core, strong posture, back and overall strong body.
Ab and core exercises improve your balance, stability and help tone your abs.
Yes, that is right as soon as you hear “core”, most people think of the abs.
Yes your core includes your abs, but your core also involves the muscles in your pelvis, lower back hips and abdomen, to work in harmony.
Performing regular core exercises lead to better balance and stability which is vital in daily activities, and of course in the gym or on the field.
Core exercises don’t require specialised equipment nor a gym membership. However a comfy yoga mat or fitness mat would be ideal.
Although there are many ab and core exercises that use equipment, simple ab and core exercises such as
- situps
- planks
- leg raises
- or exercise on a fitness ball are just as effective.
You might also like 3 Essential Core Exercises For A Strong Foundation.
What do I need for an at home ab workout?
For this workout you don’t need any equipment but a towel or exercise or yoga mat would be great.
I love using a non slip yoga mat because they are sturdy and it gives me enough support without sliding. A fitness mat is usually cheaper, and much thicker and can be purchased online.
The bodyweight at home ab workout routine
At Home Ab Workout Video
The below video shows how to perform each ab exercise.
Exercise Explained: The Half Sit Up
This movement is much kinder on my lower back compared to the full range of motion of a usual sit up.
Movement: Lay on your back with your hands resting on your thighs.
Lift your legs and bend knees at 90 degree angle. With Perform a half sit up by reaching your hands towards your knees. Lower yourself down so that your hands rest again on your thighs.
Exercise Explained: Leg Raises
Movement: Lay on your back with your hands resting under your glutes.
Lift your legs off the ground (ankles together) and bring them up to a 90 degree angle. Keep your back flat on the ground. Now lower your legs down and hover above the ground of you can, ready to perform the next rep.
Exercise Explained: Bicycles
This movement combines a regular crunch targeting your obliques and a reverse crunch that engages your lower abs as well.
Movement: Lying on your back with your hands behind your head, lift your legs and bend your knees at a 90-degree angle. Bring your right elbow towards your left knee and then alternate with your left elbow and your right knee.
Reps: Hold each crunch for two counts. Try to keep it up for 60 seconds. Work up to 3 sets.
Tip: Go slowly, speed isn’t important. Also, if it strains your neck at all, don’t feel compelled to actually touch your elbow to your knee.
Exercise Explained: Alternate Heel Taps
Movement: Lay on your back with your hands resting beside your body.
Lift your legs and bend knees at 90 degree angle.
Tense your core, and slightly bend to your right side to tap your right heel, then gently ben towards your left side to tap your left heel. Continue this movement until you have completed the required reps.
Exercise Explained: Diamond Sit Ups
Movement: Lay on your back with your hands resting on your belly.
Lift your legs and bend knees at 90 degree angle. Let your knees fall apart to the side so your legs form a triangle shape.
Now bring your hands overhead (don’t worry if you don’t reach far, just do the best you can) and perform a sit up and aim for your hands to touch your heels.
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