While working out regularly is vital to stay fit and healthy, not all of us can manage to spare time for the gym. Luckily, a well-planned home workout routine can be as effective at keeping you in shape. And while you are masking a perfect exercise routine, don’t forget to include a couple of ab workouts. While tight and toned abs might be the most evident benefit of ab workouts, did you know that these workout moves can also help you in strengthening your core and abdominal muscles?
Having a strong core comes with a set of real-world benefits. It aids in reducing back pain, improving posture, and preventing muscle injuries among other things. Everyday tasks like climbing a flight of stairs or cleaning the floor become much easier when you have strong abdominal muscles. To put it shortly, a strong core not only makes you look better but also improves your overall health.
6 Benefits Of Abs Workout
Before we come to discuss the exercises you can include in your abs workout routine, let’s take a look at the benefits of abs workout.
- Building strength and endurance in ab muscles can lead to reduced back pain, improved posture, better stability, improved balance.
- A strong core can also help you breathe better.
- Abdominal exercises provide you with the core strength you need to perform sports activities. Thus, they can improve your performance in sports.
- Weak lower back muscles may add to lower back pain. The abdominal workout targets lower back muscles and the spine and makes them less rigid. This can help reduce lower back pain. Since these workouts help improve body posture, they can also reduce the occurrence of back pain due to poor posture.
- Abdominal exercise can aid in improving your ability to bear weights.
- Ab workouts aid in reducing body fat. When the muscle mass in the abdominal region increases, the metabolism of the body improves. This leads to more fat-burning. This results in a trimmer and leaner body.
8 Abs Workouts You Can Do At Home
Here are a few best ab exercises you can include in your abs workout at home.
1. Glute Bridge March
Glute bridge march is one of the best ab exercises for rectus abdominis (your six-pack muscles) and transverse abs (deep abs muscles). It impacts two sections of your abs and also works your glutes. The exercise will help your stability as well.
How to do this exercise:
- Lie on your back.
- Bend your legs and place your heels under your knees while keeping your feet flat on the floor.
- Now, extend the arms over your chest, your palms facing.
- Now raise your hips. Your body should form a straight line from the shoulders to the knees.
- Lift your right knee over your hip while bracing your abs. You should be maintaining a 90-degree angle.
- Hold your position for some time and then lower your right foot.
- Now do the same with the other leg. That will complete one rep of the exercise. Do this for half a minute to one minute. Then move on to the next exercise immediately.
2. Plank
No core workout is complete without the plank. This essential ab exercise impacts more muscles than most exercises and is excellent for transverse abs.
How to do this exercise:
- Begin with sitting on your heels.
- Now walk your hands out until your wrists are under your shoulders and your legs are fully extended.
- Your body should be forming a straight line from your heels to shoulders.
- Balance on the balls of your feet.
- Keep your abs engaged.
- Your face should be facing forward (slightly).
- Hold the position for half a minute to one minute and then move on to the next exercise.
3. Mountain Climber
Mountain climber is one of the most popular core exercises, which gets your heart pumping and is good for rectus abdominis (your six-pack muscles).
How to do this exercise:
- Get in a plank position.
- Now take your right knee towards your chest and then return to a plank position.
- Immediately Repeat the same with your left knee to complete a rep.
- Do this for half a minute to 1 minute and then move on to your next move.
Once you have completed these 3 core exercises, rest for about 30 seconds. Then repeat the exercises for 3 to 5 rounds.
4. Hip Lifts
How to do this exercise:
- Lie on your back and raise your legs. They should be perpendicular to your torso.
- Now pull your navel towards the spine and raise your hips a few inches off the ground.
- Bring back your hips down to the floor. Restart the motion.
- Keep your hands beside your torso and flex your feet towards the face.
- To increase the intensity of the move, complete each rep without bringing down the hips to the floor.
5. Sit Ups (With Towel)
Sit-ups are a popular core workout move that is quite simple but highly effective. By adding this little twist to this exercise, you will not only make it easier but also increase its effectiveness. Placing a rolled-up towel beneath the lower back area will provide your spine with adequate support. It will also let your abs do most of the work (rather than your hips!).
How to do this exercise:
- Place a rolled-up towel under your lower back.
- Now, sit in a butterfly position. Your soles should be touching each other.
- Lie your back on the floor and initiate the movement. Breathe in.
- Now while breathing out, brace your abs and lift with the abs.
- Make sure your hands and feet touch. Repeat.
- Try keeping the soles of your feet together.
6. Side Crunches
This rather complicated abs workout move is not only a test for your balance but also impacts your oblique muscles and hips.
How to do this exercise:
- Start by kneeling on the floor and then lean all the way to your right. Your right palm should be on the floor.
- Now, while balancing your weight, gradually extend your left leg and point your toes.
- Keep your left hand behind your head. Your elbow should be pointing toward the ceiling.
- Now, slowly raise your leg to hip height while extending your arm above your leg. Your palm should be facing forward.
- While looking out over your hand, bring your rib cage’s left side toward your hip.
- Get back to your starting position.
- Repeat side crunches 6 to 8 times. Do two sets before switching sides.
You may also try out other variations of crunched like the vertical leg crunch and
7. Abdominal Hold
This core strengthening exercise may seem a little bit difficult but it is just what you need for super strong abs. All you need to master this movie is a sturdy chair or a step with 4 risers.
How to do this exercise:
- Sit tall on the chair/step and keep your hands on the edge. Your fingers should be pointing towards your knees.
- Now, while tightening your abs, bring your toes off the ground (about 2-4 inches). Now raise your hips off the chair/step.
- Hold the position at least 5-10 seconds (or a little longer, if you can)
- Lower down and repeat.
- Do this exercise for at least a minute.
8. Single-Leg Stretch
This all-time favourite Pilates exercise will impact the top of your abs. Don’t be discouraged if it takes you some time to master this move.
How to do this exercise:
- Lie on your back, with your knees bent and keep your arms at your sides.
- Now raise your head and shoulders, curling in your chin towards the chest.
- As you inhale, bring your left knee toward your chest. Place your right hand on the knee and the left one on your ankle. Raise your right leg off the floor (about 45 degrees).
- Make sure to keep your upper body lifted throughout.
- Switch legs. Extend your left leg as you hug your right leg to your chest.
- Switch hand positions every time you switch legs.
- Do 5-10 reps for each side.
10 Tips You Must Follow During Core Workout At Home
- Warm-up before you begin your abs exercises. You can do this by marching in place while swinging your arms, dancing to a few songs or doing other light activities.
- Concentrate on your form. Your body should be aligned as described in the exercise instructions. It may take a little practice when doing a new move.
- Quality is more important than quantity. It is more important to do the exercise the right way than doing multiple reps without getting the form right. Make sure your form is right and try to hold a position for as long as you can. Then gradually work on increasing your reps and sets.
- While you can expect mild discomfort as a beginner, core workouts shouldn’t be very painful. Stop if you feel pain. If you get the form right and the pain persists, you may want to consult an expert.
- You can expect the best results if you exercise regularly. Aim for at least 3 times a week.
- Do your research and read the instructions carefully when including a new move in your routine. Merely looking at pictures may not be enough as they can make the core strengthening exercises look easier than it is. Learn the tips and techniques of the exercise before performing it.
- Don’t forget to tighten your core muscles before you begin the movement in each core-workout move. Do this by firmly and gently tightening your abdominal muscles, drawing the navel in toward the small of your back while you sit, stand or lay on your back (whatever the move requires). You also need to tuck in your tailbone a bit. A slight push from any direction will not make you lose your balance once you are braced. Practice bracing for a few seconds at a time while breathing normally.
- Aim for results that go beyond abs. Tight abs with a weak back are no good. Don’t just include abs exercises that will buff up your appearance. The perfect core workout is the one that works all your core muscles while protecting your back and improving your sports performance.
- Do not miss out on stretches as core flexibility is just as important as core strength
- Take it easy. If an exercise is getting too hard, do fewer reps or try holding for less time. If it still seems difficult, try an easier variation instead.
Begin with easy abs exercises with few reps and sets before moving on to more reps and sets. Once you have mastered the easy moves, go on to the more complicated ones.
Remember consistency is the key. With an effective workout plan and regular exercise, you can achieve and maintain toned abs and great core strength in no time!
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