Who doesn’t want to flaunt those 6 pack abs? Obviously, everyone wants to. Now it is simpler to get it by doing these best abs workouts at home.
Ab Muscles are not Different From Other Muscles of the Body
so you should workout them the same way you would train, say, your biceps or your chest.
The best way to get flat abs it to burn the whole body fat
Abs workout does not burn many calories, you need to work on the total body first to cut down the extra layers. Best way to do this is to go for some HIIT (high-intensity interval training) workouts.
As we have seen that abs are no different from any other muscles we should work on them as we do work with other probably 2-3 times a week, because doing abs at the end of every workout leaves your abdominal part in a constantly overworked state, preventing any results you’d like to see.
A diet and a workout plan go hand in hand.
A Diet Makes a great impact when you have a specific goal to achieve, it takes you one step ahead.
Here’s an article from men’s health gives you an idea of the Abs Diet Meal Plan.
Best Abs Workouts at Home better than Crunches and Planks
1. Push-up Burpees
It is a full-body exercise that contributes to reducing overall body fat. One hour of Burpees can help a person burn more than 500 calories.
The core engagement in burpees is with the abs. The best part is it does not need any equipment to perform it can be practiced anywhere.
Start by standing with feet hip-distance apart.
Get Lower into a deep squat, bringing your hands to the floor, shoulder-width apart.
Engaging your abs, jump your feet back into a plank.
This is where the strength of those abs comes in, so make sure your hips don’t drop.
Use those lower abs to jump the feet back into your deep squat and stand or jump back up. Perform 10-15 burpees.
Have a look at this Video from BowFlex to understand Burpees.
- Burpees are an intense fully body exercise, they burn a ton of calories. Burpees burn up to 50% more fat than moderate exercising.
- Research shows that it actually boost your metabolism, which means more calories are burnt.
- It puts an outstanding load on your cardiovascular system.
2. Bench Sit Ups
The bench situps are still one of the most beneficial exercises to make your abdominal muscles strong.
Situp ups can be done traditional way on the floor however, bench situps are more efficient since it provides a wider range of motion.
With Sit-up benches you can choose the best angle for you and workout accordingly. You get an increased range of motions to work out with your abs for greater results.
There is this video from ehowhealth that explains how to do Bench Sit Ups.
- Sit-ups create a synergistic environment in your body where your muscles and organs harmonize to reach a point of prime optimization.
- Sit-ups are a bodyweight exercise. Since you’re using your own bodyweight, the exercise naturally becomes tougher the stronger you get.
- It strengthens your core which improves your posture and daily activities become easier to manage.
- Having a strong core may help you to stay more active during the day—which can help you to burn more calories and lose weight faster.
3. Leg Lowers
Leg Lowers really focuses on those lower abs, but as you perform this exercise you will feel all over those abs and even feel the muscles in the back help stabilize your torso.
- Lay on your back and raise your legs into the air.
- With control, lower your legs towards to floor but keep the lower back glued to the mat.
- You don’t have to go down too far, just be sure to keep the abdominals engaged.
- Use the lower abs to pull those legs back up. Repeat for 10-15 repetitions.
For a better overview you can take a look at this video from Howcast.
- With Leg raises you are working on the iliopsoas and rectus femoris, the two hip-flexing muscles that lie deep beneath the sheath of muscle known as the rectus abdominis.
- The leg Raises completely isolates the rectus abdominis, the muscle responsible for adding tone to your tummy.
- Leg lifts can help stabilize your lower back, improving your posture and alignment that also improve your appearance.
4. Captain’s Chair Hanging Leg Raise
This exercise targets the abdominal muscles, the hip flexors (iliopsoas) and the external obliques — muscles that run down the sides of the abdomen.
A more difficult hanging leg raise can be done while hanging from a pull-up bar.
A study sponsored by The American Council on Exercise (ACE) in 2001 to measure which abdominal exercises were the most effective. The captain’s chair was the most effective for the obliques and the second most effective for the rectus abdominus out of 13 exercises and machines.
To perform the hanging leg raise you just need to stand in the frame with arms resting on the chair arms. Grasp the handles.
Now just Proceed to lift the legs upward and exhale at the same time, after that bring legs back to standing position. Do 3 sets of 10 reps.
Here’s a complete leg raise guide clip from eHowFitness.
5. Twisting Mountain Climbers
Mountain climbers are the best way to tone your abdominals, adding a twist really works the abs from all angles.
They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation.
You just need to start in plank position bringing up your right knee towards the chest, then twist the knee over to the LEFT elbow, repeat the same with the other side.
These will count as one complete rep of this exercise. Continue the exercise for a minute and then rest.
Take a reference of this video from No Xcuses Just Results.
- Mountain climbers are a compound exercise that works several joints and muscles at the same time.
- It targets your triceps, deltoids, abs, back, hip flexors, quads, hamstrings and butt.
- Mountain climbers improve your cardiovascular fitness. It pumps your heart rate in matter of few seconds.
- It engages your core muscles like abs, obliques, lower back, glutes and pelvic floor which helps you to maintain a good posture during exercise.
6. Ab roller Workout
Abs roller workout is great exercise to strengthen your abdominal muscles, shoulders, arms and back.
It can be the easy way to train the upper body, It also requires core strength to perform this exercise, it utilizes the entire bodyweight to stimulate the abs muscles.
Ab wheel roll-out exercises are very challenging for beginners. This is because it takes time to build a solid core foundation capable of supporting our full bodyweight when we do a roll-out.
For reference you can see this amazing Ab Roller Workout by Al Kavadlo.
- The American Council on Exercise (ACE) notes that using an ab roller activates the rectus abdominis almost the same amount as traditional crunches.
- Ab Roller Workout moves your core to prevent your back from arching, while flexing the spine to both stretch and contract your abs through a full range of motion.
7. Ball Abs Workout
A swiss ball can be the most efficient equipment to be found in the gym. It extends the range of motion when you do a crunch.
Swiss ball is the only equipment that works on transverse abdominis which is the deepest innermost layer of all abdominal muscles.
And of course, that is the only equipment that won’t harm you in any way and its fun to workout with a swiss ball.
There is this video from FitnessBlender about complete Swiss ball abs workout.
- As all of the above workout Ball abs workout also targets the Rectus abdominis. However beneath rectus abdominis lies the transverse abdominis muscles.
- Transverse abdominis muscles are less effectively targeted with traditional ab exercises, like crunches but not in the case of Ball abs workout.
8. Back Raises (Hyperextensions)
Back Raises are mostly recommmended for lower-back move, however it has good results in strengthening your abdominals.
It also trains your lower back muscles, particularly the erector spinae muscle, which is responsible for extending your spine.
The major focus of back raises is to to strenghten your lower back and core muscles which aid in management of back pain.
Back Raises can be included in your routine twice a week beginning with 2 sets of 10 reps with gradually increasing it to 4 sets of 15.
Just to add more value to the exercise hold up light weights to your chest while doing Back raises.
- It helps in improving the posture by reducing the tension in the lower back and core area.
- It also helps to reduce back pain.
9. Kettlebell Ab Exercises
Kettlebell is one of the best tools one can ever use to build up abs and getting a ripped, strong, and stable core.
The unique combination of uneven weight distribution and explosive movement involved in kettlebell exercises engages the core like no other.
Kettlebell abs workout can burn some serious calories which can be around 300 in just 30 mins.
There is this article from yurielkaim.com that tells 11 Best Kettlebell Ab Exercises of All Time.
10. Hula Hoop Exercise
Hula hoops are attached with us from a long time back, were they are still used in pretty much the same way as a exercise equipment.
Hula Hoops are not just fun but very effective when it comes to your midsection and toning the muscles of your core.
In 2010 a study published by the American Council on Exercise found that hooping burns about 7 calories per minute, or about 210 calories during a 30-minute workout.
Hooping helps to tone the muscles of your midsection, the weighted hoops increases muscle activation in different areas of your core.
Check out this amazing tutorial on Hula Hooping from New Beauty Magazine.
- Hula Hoop Exercises strengthens Your Heart, it allows your heart to beat faster and also lowers your blood pressure.
- It also Strengthens your Back, the movements performed in Hula hoop exercise releases the tension of the muscles surrounding the sacrum (the lower part of the back) and realigns the sacrum with the rest of the spine.
Above are the best Abs workouts at home better than Crunches and planks.
These workouts will strengthen your core and help in improving posture, resulting a flat tummy.
Include any of these best Abs workouts at home in your daily routine and experience better results.
You may also like :- 7 Best Exercise to Burn 1000 Calories a day At Home.