Ab Workouts Without Equipment at Home

Many men or women have the problem of fat on the stomach but they have either lack of the time or money to hit the gym on a regular basis. The solution of this problem is to perform ab exercises at home. There are several exercises of ab which don't require equipment of gadgets. You have to perform ab exercises on regular basis and engage in daily aerobic exercises, like brisk walking, and follow a healthy eating plan to maximize your chances of trimming your mid-section.
Ab Workouts Without Equipment at Home
Ab Workouts Without Equipment at Home

Bicycle Crunch Exercise

Bicycle Crunch ab exercise is one of the best exercises for all of the abdominal muscles because it stimulates more muscles than many other exercises. To perform this exercise follow the below steps:

  • Lie flat on the floor with your lower back pressed to the ground. Place your hands gently beside (slightly behind) your head for support. 
  • Bring your knees to a 45-degree angle and slowly go through a bicycle pedal motion. Touch your right elbow to your left knee, then your left elbow to your right knee. 
  • Do not pull on your neck. Breathe evenly throughout the exercise. 
  • Do as many as you can with proper form. Repeat.

Vertical Leg Crunch

Vertical leg crunch exercise is one of the most effective ab exercises for training external and internal obliques. To do this exercise follow the below steps:
  • Lie on your back and extend your legs up (perpendicular to your torso) with the knees slightly bent. Place your hands gently behind your head for support. 
  • Contract your abdominal muscles and rise up until your shoulder blades leave the floor. 
  • Do not pull on your neck, and keep your chin elevated. Keep your legs in a fixed position and slowly lift your torso toward your knees. 
  • Lower and repeat for 12 to 16 repetitions. 
  • Do two to three sets of this exercise. 

The Plank

Plank exercise for ab involve little motion but improve functional capacity and enhance muscular endurance. This exercise strengthens all abdominal musculature. 
  • Lie prone (face down) on the floor with your feet together and forearms on the ground. 
  • Draw in your abdominal muscles and activate your glute muscles (buttocks). 
  • Lift your entire body off the ground until it forms a straight line from head to toe, resting only on forearms and toes. 
  • Hold for 10 seconds to start. 
  • Increase the time of hold as you get stronger. Slowly return the body to the ground, keeping chin tucked in and back flat. Repeat.
  •  Complete three sets.

Alternating Leg Walks

Alternating Leg Walks exercise for ab is best for abdominal muscle. To do this ab exercise follow the below steps:
  • Assume the same position as for the vertical leg crunch. 
  • Again, contract your abdominal muscles and raise your torso up until your shoulder blades leave the floor. Do not pull on your neck. 
  • Keep your legs in a fixed position and slowly lower one leg until it is almost touching the floor; keep the other leg static. Return and repeat with the opposite leg. 
  • Repeat with alternating legs until you have completed 12 repetitions. 
  • Do two to three sets of this exercise.
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