We suggest six abs exercises to do at home to keep you in shape. To keep fit, do ab exercises at home! The crucial first step in achieving enhanced abs is to reduce the fat around your belly.
Combining a diet with a regimented exercise regimen will strengthen your tummy area and maintain your toned appearance.
6 Abs exercises you can do at home
Complex machines are not needed to sculpt the abdominal area. In fact, the only kit you’ll need to perform these abdominal exercises at home is a few square feet of floor.
1. Spider-Man board
- Put yourself in the traditional bending position.
- Bend your arms toward the floor and bring your right knee to your right elbow, keeping it elevated from the ground.
- Extend your arms again and return your leg to the starting position.
- Repeat with the opposite leg.
- Lie down on the floor with your knees bent and, if possible, place your feet under something that prevents them from moving.
- Place your hands behind your head and contract your rectus abdominis tightly as you lift your torso so that your upper body forms a V-shape with your legs.
- Descend slowly, in a controlled manner, back to the starting position.
- Sit down with one arm bent over the other, as if leaning on a counter.
- Bring both feet together, legs bent, and lift them off the ground, maintaining this position.
- Quickly rotate the trunk, turning from side to side.
- Lie on your back, with your spine and head completely flat on the floor.
- Place your arms straight at your sides, with your palms facing the ground.
- Elevate both legs, straight, crossing them one over the other alternately, always with the rectus abdominis well contracted and breathing slow and controlled.
5. Leg lift
- Lie on your back with your legs elevated a few inches off the floor.
- Keep your knees straight and slowly raise your legs until they are perpendicular to the floor.
- Slowly return to the original position without letting your feet touch the floor.
6. Inverted Sit-Up
- Lie on your back with your arms extended on the floor at your sides, with your palms facing the floor.
- Bend your knees and bring them to your chest, tightening your abs.
- After your knees come up, curl your pelvis tightly to lift your hips off the floor.
- Slowly descend until your quadriceps are perpendicular to the floor.
The importance of having strong abs
The abdominal muscles act as an “anchor” for the muscles in the lower back. If the abdominal muscle pool is weak, it forces the back muscles to work harder to compensate. At home or at the gym, performing ab exercises improves the strength of your back muscles, leading to less fatigue and less injury proneness.
Having strong abs helps to avoid an exaggerated forward tilt of the pelvis: when you tilt your pelvis, you can feel a lot of pressure on the discs and joints of the lower back, flexible points that allow the spine to flex. This pressure often leads to weakness, pain and potential rupture. Having strong abs keeps your vertebrae aligned to prevent this deterioration.
Isometric abdominal exercises, such as planks, for example, are valuable as they strengthen the deep internal abdominal muscles, which are primarily responsible for trunk support.
However, like any other muscle, your abs also need a break. This does not mean that you cannot lightly exercise your abdominal muscles on consecutive days, but rather that you need to adjust the training volume and type of abdominal exercises performed each day: perform the most focused exercises on the rectus abdominis in one day and alternate with exercises aimed at the obliques, it is an excellent way to give rest also alternately to the different muscles of the abdominal group.
Still, there is one fact that is undeniable, regardless of the exercises performed: sit-ups are done in the kitchen. It is necessary to pay close attention to the daily eating routine. Even if you exercise 3 to 5 times a week, poor eating habits will make it impossible to get the abs you work so hard to get.
All this does not mean that you should eat in small amounts or a smaller number of times a day, but knowing what to eat and when to eat and, therefore, any training routine must be preceded by the supervision of a nutritionist.