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Getting perfect abs using no equipment may sound like ‘eating your cake and having it too’ for some folks. Hold your breath, it is possible to follow a home workout routine to gain sculpted abs without paying costly fees for gyms or without leaving your home environment. FITPASS-TV enables you to join live workout sessions without leaving the comfort of your home.
If perfect abs have been eluding you just because you have no access to gym and equipment, then relax, we have compiled some exciting and super simple exercises to help you claim your dream abs. FITCOACH is a revolutionary AI-enabled concept that offers adaptive training and coaching that develops as per individual goals.
Push-ups have been associated with traditional workouts for ages to train pectoral muscles, core muscles, triceps, and deltoids. You can achieve multiple objectives by adopting push-ups as a regular part of the workout.
- Begin by placing your palms on the floor and keeping your body in the position of a high plank. Do not bend in your knees as you stretch your shoulders.
- Lower your body by bending at elbow joints. You may drop to your knees if required.
- Push your palms down to return to a high plank position.
- Remember to keep your legs straight throughout this exercise.
This abs workout at home is essentially aimed at training the core.
- Bring your knees together as you lie down on the floor in a prone position.
- Keep your legs bent at the right angle while keeping your feet fixed on the floor.
- Your palms need to be placed behind you with the face of palms kept on the floor.
- Pull your knees upwards in one jerk to bring them near your chest by simultaneously lifting the pelvis.
- Feel the squeezing effect of the lift around the abdomen.
- Come back to the original position in a slow movement.
- This needs to be repeated at least twenty times without placing your feet on the floor.
This is a very simple exercise to strengthen your core besides triceps and deltoid muscles. This needs to be done repetitively for at least one minute.
- Get into a high plank position and keep your palms flat on the floor directly below your shoulders in a vertical position.
- By engaging the core and gluteal muscles keep both legs extended.
- Now lift your left hand and lightly tap the right shoulder while balancing the entire weight of the body on both feet and the right hand.
- Repeat the same procedure by lifting your right hand to tap the left shoulder.
This is nothing but a traditional plank, but with a twist. This abs workout benefits core and the lower back. Several studies have confirmed that Side Planks can mitigate pain in the lower back.
- By lying on the left side of your body lift the entire weight on the left forearm that is extended away from the length of your body in a perpendicular direction of the body.
- Keep the legs straight as your forearm bears the weight.
- Keep your right hand on the right side of your body in a parallel position.
- Stay in the same position and breathe slowly and deeply.
- Repeat these steps by using the right forearm while lying on the right side of your body.
- Side planks are extremely important if you are focusing on core exercises. If you have enjoyed doing side planks, then adding a twist will make it more dynamic.
- Prop your body on the left forearm while keeping your legs straight.
- Focus on the core and by squeezing the abdominal and gluteal muscles lift your body and position the right hand in a bent position behind the head.
- Maintain the same position as you bring your bent right hand to meet the left hand which is balancing the body weight.
- During the movement, make sure that you are also rotating the torso in a rhythmic movement without letting your hips drop.
- Repeat this on either side for one minute.
The classic exercise of crunching is especially aimed at abdominal muscles that form a major portion of the core. Crunches are also beneficial for training the muscles in the lower back, hips, and pelvic region. Crunching is a great routine for comprehensive training of stabilizing muscles of the body.
- Lie in a prone position on the floor by bending your knees and firmly positioning your feet on the floor.
- Keep both the hands either behind your head by locking the fingers or on the chest in a crossed position.
- Prop up your shoulders while pressing the lower back on the floor and contracting the muscles in your abdomen.
- Make sure that your feet provide robust support during the lift.
- Focus should be on the abdominal muscles.
- Remain in the propped-up position for a few seconds.
- Gently lower yourself back to the original position.
- Repeat the same twenty times for the best results.
This is straight from the ancient practice of Yogasana and is known as Naukasana meaning, the position of a boat. Boat pose targets the core and is a wonderful yet simple exercise to train abdominal muscles, trunk, and hips.
- While in a sitting position, keep your feet flat on the floor with bent knees.
- Prop up the legs slowly till they are making an angle of forty-five degrees with your torso.
- Keeping the legs straight, lift your arms to be parallel to the floor.
- Make sure that your body is bent in forty-five degrees as you reach the ultimate position of the boat pose. If you are not comfortable, you may bend your knees a bit during the initial phase.
- Keep this posture for about a minute.