Abdominal workouts, also called core exercises, help to strengthen your muscles in your pelvis, lower back, hips, and abdomen. This muscle will all lead to better balance and stability. Most forms of movement involve your core muscles. They are an important part of a balanced fitness program. Most people have heard of and also have performed sit-ups and pushed ups. I’m going to go over some other abdominal workouts that you can do at home.
Plank
The plank is one of the easiest ab workouts that you can do at home. It requires no equipment and only enough room for the horizontal length of your body on the floor. There are variations to the plank. The most popular plank is to put your forearms on the floor with your belly off the ground supported by your feet. Think of it as a pushup but with your forearms on the ground instead of your hands. Hold that position for as long as you can or for a set amount of time. Do at least one plank a day, while striving to increase your time as you hold the plank position.
Side Crunch
Kneel on the floor and lean over to your right side. Place your right palm on the floor. Keep your weight balanced while slowly extending your left leg. Keep your toes pointed. Place your left hand behind your head while pointing your elbows toward the ceiling. Slowly lift your leg to hip height as you extend your arm above your leg. Keep your palm facing forward. While looking over your hand, bring your left side to your rib cage toward your hip. Go back to your starting position and repeat about 10 times. Practice the side crunch by doing repetitions. Make sure to switch sides.
Arm and Leg Raises
Start on all fours. Align your knees under your hips. Keep your wrists under your shoulders. Raise your left arm to shoulder height and your left leg to hip height. Hold this position for a few seconds. Then reach forward with your fingers while reaching back with your heels. Repeat on opposite side. Do several of these repetitions while alternating sides.
V-Ups
Start in a seated position with your hands and feet on the floor. Slowly contract your core and lift your legs up to a 45-degree angle. Reach your arms forward towards your shins. Hold this position for several seconds, then return to seated position. Repeat this move several times.
Knee-In
Begin by sitting on the floor with your legs extended out in front of you and your hands by your sides. Keeping our knees close together, pull your knees towards your chest as far as you can go. Keeping the tension on your abs, return to the seated position. Repeat this movement several times.
Scissors
Lie on your back with legs extended out in front of you about 6 inches off of the floor. Also extend your arms behind you about 6 inches off of the floor. Now raise your right arm and extend it to touch your left leg. Come back to the start position and now have your left arm touch your right leg. Keep your head off of the floor. Do about 20 of these or as many as you can do until you fatigue.
Crunch
Lie down flat on your back with your legs out in front of you. Bend at the knees. Place your hands by your chest. Raise your shoulders and torso off of the ground in a curling movement without raising your back off of the floor. Keep the tension on your abs and bring your torso to the starting position. Avoid the temptation to rock back and forth.
Toe Touches
Sit on the floor with your legs extended in front of you. Keep your hands holding on to the sides for support. Bring your legs up together as far as is possible while at the same time bringing your torso towards them. Return to the start position and repeat the movement until you have completed a set.
Bridge
Lie down on your back with our knees bent. Feet should be on the floor. Arms are next to our body on the floor for balance. Raise your pelvis into the air slowly and then lower it back down. Time yourself for at least 1 minute while you raise and lower your pelvis.
Leg Raises
Lie on your back with your legs straight out in front of you. Place your hands at your sides and by the floor for support. Raise your legs until they are perpendicular to the floor. Keep the tension on your abs while lowering your legs to the beginner position. Try to avoid letting your legs drop on the negative portion of the movement.
Spiderman Plank
While doing a tricep push-up, bring your knee to the outside of your elbow and switch sides on the next repetition. Your body should stay in a straight line from shoulders to ankles. Do these for about a minute or if you want to count reps, do about 20 or so of these spiderman planks.
Final Thoughts
When you strengthen your abdominal muscles, you are strengthening your whole body. Your core is responsible for most of the other movements that your body goes through. I’ve gone over some ab exercises that you can do at home with no equipment. The key to ab exercises is to do them every day. You should notice results very quickly if you keep these exercises part of your daily routine.
