I usually go to the gym three times a week, plus I do home abs workout sometimes in the evenings. I can't fit abs workout in my 3 day split routine, if I did abs at the gym it would probably take me 1 hour to finish everything.
But we all know that the maximum duration of a workout shouldn't be more than 45 minutes.
Sometimes I add a 4th day of training where I do those exercises that I always ignore, mostly because they hit muscles that already work as secondary muscle in other exercises.
Abs, calves, forearms...you know what I am talking about.
If you are a hard-gainer like me you don't want to waste time with those isolation exercises. People like me, if the want to build serious muscle, have to concentrate on compound movements and eat right.
That's the only way I succeeded in building muscle.
Anyway, it's very easy to find some time in the evenings to do some home abs workout. You just need your body, no extra equipment required (except an exercise ball if you want to use it for crunches).
I remember doing crunches from when I was a kid, that was the easiest exercise I could ever do at home.
I think anybody would agree that crunches are the most popular home abs workout.
The most common form of body crunches is with your feet flat on the ground and your knees bent like in this picture and hands behind your head.
Then you crunch squeezing your abs while you always keep your lower back in contact with the ground.
Don't relax your abs when you go back to the flat position, you should feel the tension for the whole duration of the exercise.
This is just my preference, but I do crunches raising my feet. No huge difference, but it just feels easier on my lower back. You can place your feet on an exercise ball too if you prefer.
Usually I just like to cross my feet, I think it gives me more balance in that position.
Cross Body Crunches
Same as above, you can do cross body crunches to work more on the obliques. Your options are the same as just described:
- Feet flat on the floor
- Feet raised
- On exercise ball
The only thing that matters is that you bring your elbow towards the opposite knee twisting your body while you crunch.
Exercise Ball Crunches
Because of my job I spend a lot of time sitting in front of a computer. At home I don't have one of those fancy and comfortable office chairs, so one day I decided to buy an exercise ball to use as chair when I work from home.
If you have an exercise ball you can easily do home abs workout with it:
- body crunches
- cross body crunches
The ball should be the right size for you, let's say it should be just a little taller than your knees to be comfortable. This is what I believe so far.
You kinda sit on the front of the ball, feet flat on the ground, knees bent on 90 degree angle or even something more.
Lower back always in contact with the ball when you crunch.
I do this home abs workout a lot and I found that it's easy to slide.
I recommend using shoes (or bear feet) or doing it in front of a wall so that your feet can't slide forward. If your floor is not slippery then no problem.
I bet that many of you already do this at home. Leg raises can be easily done on the floor or in bed.
I prefer to open my arms in the "T" position, just my preference.
From a lying position, raise your legs to the vertical position. Your knees should be slightly bent, but don't bend them too much...I know you're tempted to do it when you raise your legs!
To make it more difficult and effective you should try lifting your lower back too and push your feet higher.
Oh yeah, now we're doing abs!!!
Bicycle Ab Exercise
Another idea for your home ab workout is the bicycle exercise.
Without touching the ground with your feet, alternate and bring one knee towards the opposite elbow and extend the other leg like in the picture.
This exercise feels to me like a mix between cross body crunches and leg raise. For sure, if well done, there is no rest for your abs (because you keep your legs raised from the ground all the time).
Ab Side Plank
A home abs workout is not a good home abs workout if it doesn't include ab side planks. Most people find it harder than all other ab exercises because it works that area that you normally don't use in normal life.
I am talking about the transverse abdominus, which is the deepest area of abs muscles.
It's an important exercise that will help reducing your waist if done with persistence.
The exercise consists in lying on your side and on your elbow, and raise your hips. Then staying in that position for as long as you can.
It seems easy but it's not.
If you want to do one more step you can also raise the leg on top and rest on your hand rather than on your elbow.
Share Your Home Abs Workout
Do you usually do home abs workout?
If yes I'd like to hear, which exercises do you do? And which one give you best results?
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