An Ab Workout You Can Do at Your Home
A ripped midsection isn’t easy to get but can make you stand out from the crowd. The good news is, you don’t have to hit a gym in order to train your abs. You can build your abs from the comfort of your home.
Everyone has abs but they are hidden under a layer of fat. Proper diet and training can help in exposing your six-pack. A 15-20 minute ab workout is enough to carve your midriff into a masterpiece.
Lying Leg Raises – 3 Sets 20 Reps
Lying leg raises work your lower abs. Lower abs are the most stubborn fat holding section of your abdominal. If you have an access to a flat bench at your home, you can use it to increase your range of motion.
Lie with your back on the floor, your arms placed on your sides and your legs stretched out. Raise your legs so they’re perpendicular to your upper body. Slowly lower your legs so they’re 2-3 inches away from the ground. Repeat this movement for 20 reps.
Crunches – 3 Reps 30 Reps
We are taking an overall approach to training abs in this workout. Crunches work your upper and middle abs and are one of the most popular abdominal exercises. The high number of reps of this exercise will help in building definition in your midriff.
Lie on an exercise mat with your feet placed flat on the floor. Place your hands behind your head. Some people stretch out their arms and use them to generate momentum which can take off tension from the abs. Lift your upper back off the floor, breathe out and squeeze at the top of the movement. Your lower back should be touching the floor at all times.
Russian Twists – 3 Reps 15 Reps Each Side
Most people overlook training their obliques. Obliques are the fish gill-like muscles present on the sides of your abs. Russian twists are one of the most effective oblique exercises and will help you in building the V-shaped muscle in your lower abs.
Sit on an exercise mat with a slight bend in your knees and feet elevated. Hold a weight (could be a dumbbell or weight plate) in front of your chest. Rotate to your right side, breathe out and squeeze your obliques. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the opposite of the traditional crunches. In this exercise, you work your lower body as compared to your upper body in the traditional crunches. Reverse crunches work your lower abs.
Lie with your back on the exercise mat, arms on your sides and feet placed flat on the floor. Lift your feet off the floor and bring your knees to your chest. Hold your knees close to your chest for a second before returning to the starting position.
Planks – 3 Sets 1, 1.5, 2 Minutes Each
Planks have earned a name for themselves when it comes to core and ab training. Performing planks can strengthen your core which can help you in performing other exercises better, especially compound movements.
Place your forearms on the ground with your elbows aligned below the shoulders. Your arms should be parallel to your body at about shoulder-width distance. Perform the first set for a minute, the second set for 1.5 minutes and the last set for two minutes. Your abs will be on fire after this workout.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
