18 Oct How to Get Ripped Abs From Home What to Do When You Can’t Get to the Gym
Many of us don’t get to the gym every day, and when we do make the time to get there we usually spend it on working as many muscle groups as we can. This means combination exercises, which do give the abs some work but don’t focus on them primarily.
This means that while the abs are getting some work, you aren’t giving them all the attention that they need. Eventually neglecting your abs is going to hurt yourself in your progression elsewhere, so make sure to get the work in at home when possible.
Here Are the Best Ab Exercises You Can Do at Home With Minimal Equipment
1-Knee Pull Ins
This is an easy to do exercise that anyone can do, with only piece of equipment needed being two towels. To perform this exercise, you want to start in the same position that you would a pushup, with your hands in front of you, shoulder width apart.
Your legs will also be fully extended, the difference here being that your feet will be placed on towels. You will then flex your spine so that your knees are brought to your chest, squeezing your abs to bring your knees up.
Since this exercise along with the others listed here are going to be using bodyweight only, you are going to want to do a decent amount of reps to give yourself a good workout. Shoot for 30 reps in each of your 3 sets, for 90 repetitions total.
This exercise is the one that is going to require the most equipment here, being either a rolling wheel or even using a towel on a hardwood floor. To do this exercise you want to start in a position where you are on your knees with your hands on the floor in close to your body.
From here you just want to extend outwards using the towel or wheel as a guide, until you are in a position where your arms are fully extended. After you are fully extended you want to give your abs and lower back a good squeeze to retract the wheel back to the starting position.
The third exercise on the list is just a small variation on one of the most popular abdominal exercises, that being the traditional crunch or sit-up.
To start you want to be lying with your back straight on the floor, and with your knees in a bent position. Make sure that your heels are close your rear as possible, and if you can have someone hold down your feet or anchor them to a wall to better isolate those abdominals.
Place your hands behind your head, while making sure not to put pressure on your neck throughout the exercise. Bring yourself up towards your knees, while twisting your hips in to the florron one side, and bringing the opposite elbow to your knees. Repeat this twist in the reverse manner to give the opposite side equal work. Alternate doing this exercise for 20 repetitions in 3 sets, totaling 60 repetitions in all.
This exercise is another one that anyone can do, and one that requires no equipment. To do this exercise you are going to lay flat on the floor, with your legs fully extended close together. You want to also have your hands flat on the floor and extended away from your body, as they will act as supports for this exercise.
The active motion in this exercise revolves around twisting your hips while keeping your legs straight, hence the windshield wiper name. You want to be pulling your legs from one side of your body to the other in a twisting motion, which really helps to target the obliques especially.
Last but not least, we have planks. This is the exercise that is really going to hit your entire core, and in doing so you are going to help yourself elsewhere. A large reason why so many people hit a plateau in one exercise and can get by it is because of a deficiency elsewhere.
To do a plank, you want to get in a position where you are facing the floor, and your bodyweight is resting on your two forearms and your toes. Your body should be slightly elevated off the ground in doing do.
Keeping yourself elevated while at the same time maintaining a straight back and proper form may not seem like a difficult workout, but that will change once you try them. Try to get in to this position and hold it for as long as you can to get the most benefit here.