Best at Home Workout Part 3: All About Abs

After yesterday’s little break from different exercises you could do at home I’m going to pick it up today with abs! I have here a big list of great exercises you can do for your abs at home! The only equipment you might need for this would be an exercise ball. If you don’t have one that is okay because there are a bunch that require no equipment at all!

Ball Balance
:

  • Lie on ball, hands and toes on floor.
  • Exhale and pull abs in to stabilize, then raise right arm forward and left leg back. Breathe and hold for 10 seconds, using ab and back muscles to keep ball steady and body in a straight line, then lower.
  • Repeat with opposite arm and leg. Do 5 times on each side.
  • Make It Easier Lift arm only for 5 reps, then repeat with opposite leg.
  • Switch sides and repeat.
  • Make It Harder Hold raised position as you write the alphabet in the air with extended arm. Switch sides and repeat.

Toe Dip
:

  • Lie on back with legs over hips, knees bent to 90 degrees.
  • Exhale, engage abs, then slowly lower one foot almost to floor, using abs to keep back from overarching. Return to start and switch legs.
  • Make It Easier Plant one foot on floor; lift and lower one leg at a time.
  • Make It Harder Squeeze legs together and lower both feet simultaneously

Core Lunge
:

  • Stand with feet staggered, left foot about 3 feet in front of right, and hold stability ball at chest level, arms extended.
  • Inhale, engage abs, and slowly lower, bending both knees to about 90 degrees (keep front knee behind toes).
  • Exhale and, with control, stand up and raise ball overhead, keeping arms straight (at left). Repeat, lowering ball as you lunge.
  • Make It Easier Do the move without holding ball.
  • Make It Harder From lunge position with knees bent, rotate to left, right, and back to center to complete 1 rep.

Double Reach
:

  • Lie on back, knees hugged to chest, head and shoulders lifted.
  • Exhale, engage abs, and extend legs forward to about 45 degrees while reaching arms back.
  • Inhale and pull knees and arms back in to start position.
  • Make It Easier Keep knees bent as you extend legs forward.
  • Make It Harder Lower legs to just 2 to 3 inches off floor.

Elevated Plank
:

  • Place forearms on ball, fingers interlaced, and extend legs straight behind, supported on toes.
  • Exhale, pulling belly button toward spine, then hold for 30 to 60 seconds, back flat and body in a straight line. Rest 30 seconds and repeat. Do 3 times.
  • Make It Easier Do plank with forearms on floor.
  • Make It Harder From plank on ball, alternate bringing knees toward chest for 10 reps per leg.

Core Pulse:

  • Lie on back with arms at sides, legs extended.
  • Engage abs and lift head, shoulders, upper back, and arms a few inches off floor.
  • Inhale as you pulse arms up and down an inch or two for a count of 5; exhale, arms pulsing, for a count of 5. That’s 1 rep.
  • Make It Easier Do the move with knees bent as much as 90 degrees.
  • Make It Harder Lower legs toward floor, then pulse. The closer they are to the floor (without arching your back), the more challenging the move will be.

Bicycle Exercise:

  • Lie on the floor and lace your fingers behind your head.
  • Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
  • Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
  • Switch sides, bringing the right elbow towards the left knee.
  • Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

Exercise Ball Crunch:

  • Lie on the ball, positioning it under the lower back.
  • Cross your arms over the chest or place them behind your head.
  • Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
  • As you curl up, keep the ball stable (i.e., the ball shouldn’t roll).
  • Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

Vertical Leg Crunch:

  • Lie on the floor and extend the legs straight up with knees crossed.
  • You can place your hands on the floor for support.
  • Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
  • Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
  • Lower and repeat for 1-3 sets of 12-16 reps.

Long Arm Crunch:

  • Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  • Contract the abs and lift the shoulder blades off the floor.
  • Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
  • Lower and repeat for 1-3 sets of 12-16 reps.

Reverse Crunch:

  • Lie on the floor and place hands on the floor or behind the head.
  • Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
  • Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  • Lower and repeat for 1-3 sets of 12-16 reps.
  • It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Full Vertical Crunch:

  • Lie on your back and extend the legs up towards the ceiling.
  • Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
  • At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso.
  • Lower down and repeat for 12-16 reps.

Plank:

  • Lie face down on mat resting on the forearms, palms flat on the floor.
  • Push off the floor, raising up onto toes and resting on the elbows.
  • Keep your back flat, in a straight line from head to heels.
  • Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
  • Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

There you go! A bunch of great easy ab exercise for you to try at home!!

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