ABS WORKOUT AT HOME WITHOUT ANY EQUIPMENT

Want Abs? Lets Work For It!

1. Heel Tap

Benefits Of Heel Tap

• Heel touches are great abs workout and it’s target your oblique muscles.

• This Exercise strengthen up your core muscles.

• It can increase your stability as well as flexibility.

• Heel touches are an accessible ab exercise. With no equipment required, the heel touch is a great exercise to include in your home workout routine.

How To Do It

• Lie on your back with your knees bent at a 90-degree angle with feet off the ground.

• Keeping your knees bent, extend one foot to touch the floor then return to the starting position.

• Repeat on each leg 10 times for a total of 20 reps.

2. Russian Twist

Benefits Of Russian Twist

• This exercise strengthens the rectus abdominis, internal obliques, and the external obliques. It also strengthens the lower back.

• It reduces the risks of cardiovascular diseases like stroke and heart attack by burning calories and using up stored fat in your tummy area.

• The seated Russian twist strengthens the oblique muscles on the sides of the abdomen.

• Strengthened abdominal muscles help prevent slouching and promote a good posture. This projects confidence and trims your silhouette.

How To Do It

• Sit up straight with your knees bent and feet in front of you. 

• Lift your feet about a foot off the ground and engage your core. 

• Twist your entire upper body to one side, keeping your legs in front of you.

• Repeat on the other side. Do 15 reps on each side. 

3. Oblique Crunch

Benefits Of Oblique Crunch

• That help in sculpting your waist by engaging the obliques and abdominal group of muscles.

• These not just tone your abs but also strengthen your back while improving balance and flexibility.

• The oblique crunch is a great calorie burner, as performing it for 20 to 30 minutes helps you lose 180 to 200 calories of fat.

How To Do It

• Lie on your back with your knees bent and feet flat on the floor.

• Head, elbow flared out, and your left palm down perpendicular to your torso Put your right hand behind your.

• Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee.

• Slowly lower and repeat all your reps before swapping sides.

4. Sit Ups

Benefits Of Sit Ups

• This is great abs workout and  Improve core strength and Enhance hip flexor strength.

• Its increase the flexibility and Improve postures.

• Sit up is also great calorie burner exercise and even its benefits stomach health.

How To Do It

• Sit up straight with your knees bent and your feet placed on the ground directly in front of you. 

• Slowly lower your upper body four to five inches away from your feet and hold the position for five to 10 seconds.

• Return to the starting position and repeat the exercise 10 times. 

5. Star Plank

Benefits Of Star Plank

• To keep you stabilized in a side plank position, the muscles in your shoulders, hips, and sides of your core all have to fire and work together.

• Unlike crunches and sit ups, side planks don’t put pressure on your lower back. Yet, this exercise does an excellent job of boosting your core strength.

• As a balancing exercise, a side plank can help improve your sense of balance and coordination.

How To Do It

• From a press-up position, walk your palms and toes out and away from your body until they form an x-shape.

• Brace your core to keep a flat line from your head to your hips and toes.

• Hold for the required time then walk back to a normal press-up position.

6. Crunches

Benefits Of Crunches

• Performing crunches don’t require any of those gym equipment. All you need is some space and a will to stay fit.

• Not only doing crunches helps you in getting a toned and ripped mid-section but it also strengthens your stabilizer muscles like spinal erector muscles.

• Moreover, crunches benefits stomach health too. It helps people suffering from regular constipation by inducing bowel spasms and triggering the bowel movement.

How To Do It

• Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head.

• Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times.

• Tense your abs hard at the top point of the movement, then return under control to the start position.

7. Reverse Crunches

Benefits Of Reverse Crunches

• The reverse crunch primarily works your rectus abdominis (your “six-pack”). The primary function of this muscle is to flex your trunk and spine.

• When doing sit-ups and crunches, people often pull their neck forward with their hands. The reverse crunch keeps your head flat on the ground and your neck out of a vulnerable position.

• Reverse crunches also activate your transverse abdominis, the deep muscle below your abdominals.

• All you need for reverse crunches is your own bodyweight. That means you can do them anywhere and anytime you want.

How To Do It

• Lie on your back with your arms on the floor at your sides, palms facing down.

• Bend your knees and bring them towards your chest by contracting your abs.

• As they rise, roll your pelvis to lift your hips off the floor.

• Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.

8. Side Plank

Benefits Of Side Plank

• To keep you stabilized in a side plank position, the muscles in your shoulders, hips, and sides of your core all have to fire and work together.

• Unlike crunches and sit ups, side planks don’t put pressure on your lower back. Yet, this exercise does an excellent job of boosting your core strength.

• As a balancing exercise, a side plank can help improve your sense of balance and coordination.

• A 2016 study trusted source published in the International Journal of Sports Physical Therapy found that poor core endurance was linked to increased injury risk. Including planks and side planks in your training program may help reduce your risk of a back injury.

How To Do It

• Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist.

• With your neck neutral, breathe out and brace your core.

• Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.

• Hold this position for the duration of the exercise. Depending on your fitness level, aim for between 15 to 60 seconds. repeat on your left side.

9. Plank

Benefits Of Plank

• It improves body posture and Decreases risk of injury.

• Plank Increase flexibility and easy way to burn belly fat.

• Its improve metabolism and reduces back pain.

How To Do It

• First, your hands are placed comfortably on the ground, either with your palms on the ground or fists clasped together. 

• Then your feet are hip-width apart. You should be balancing on the balls of your feet.  

• Your spine is totally straight. Your tailbone should be tucked so that it’s aligned with your spine, not sticking into the air.  

• Your belly button is drawn in toward your spine. . Your lats — back muscles — should be flexed and pulling away from the floor.