How to build abs at home: 13 effective exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

All you need to train is some time and a mat.

You can do all the exercises in a row for a good work of the abdominal muscles, or choose several that are suitable and include them in your workout.

1. Pleat to the legs

• Lie on your back, raise your legs and arms at right angles.
• Lift your shoulders and pelvis off the floor, touch your feet with your fingertips.
• Slowly lower yourself back down to the floor.
• Repeat 20 times.

2. Scissors

• Lie on your back, pull your navel towards your spine and press your lower back to the floor.
• Raise both legs up to a 45-degree angle, stretch your toes.
• Begin to slowly cross your legs. Do 10-15 repetitions each.
• You can make the exercise more difficult by putting the expander loops on your legs.

3. Twisting the frog

• Sit on the floor with your weight on your sit bones. Bring your back back to maintain balance, bend your knees and lift your feet off the floor.
• Exhale, pull your navel towards your spine and lean back, opening your arms and straightening your legs.
• Inhale back to the starting position with your knees at your chest.
• Repeat 20 times.

4. Bicycle

• Lie on the floor, press your lower back to the floor, put your hands behind your head.
• Bring your knees to your chest and lift your shoulder blades off the floor.
• Straighten your right leg low from the floor, and turn your body to the left side, touching the left knee with your right elbow. This movement rotates the entire rib cage, not just the elbow.
• Do the exercise the other way. This is one repetition.
• Do 25 reps.

5. Reverse crunches

• Lie on the floor with your hands on the sides of your torso, palms down.
• Raise your bent knees so that they are at chest level.
• Lift your hips off the floor, lifting your legs higher.
• Lower your feet back to the floor and repeat 2-3 times.
• Do not use inertia, the movement must be performed at the expense of the muscles, so do it slowly.

6. V-shaped body raises with bent legs

• Lie on the floor, stretch your legs, arms along your torso.
• Raise your legs and shoulders low from the floor - this is the starting position.
• Raise the body with a straight back and legs bent at the knees, only the pelvis remains on the floor.
• Return to starting position and repeat 25 times.

7. Russian crunches

• Sit on the floor, bend your knees, put your feet on your heels, tilt your body back, your back is straight.
• Keeping your hands in front of your chest, twist your torso to the right, then to the left for one rep.
• Do the exercise 15 times.
• If you want to complicate the exercise, lift your feet off the floor.

8. Raising hands to feet

• Lie on your back, raise your straight legs and arms up, lift your upper back off the floor, stretch your arms to your feet.
• Lower your legs to a 45-degree angle, and pull your arms behind your head. Do not drop your shoulders to the floor, press your lower back against the mat.
• Repeat the movement, reaching with your hands to your feet.
• Do 10 reps.

9. Polubanan

• Lie on the floor, straighten your legs, stretch your arms in front of you.
• With an exhalation, lift the body and left leg, hands aim at the left foot. Lock the pose in the extreme position and slowly return back.
• Repeat the twist to the other leg.
• Continuing to alternate sides, repeat 20 times.

10. Cross fold

• Lie on the floor, straighten your legs, put your hands along your torso.
• Slowly lift your torso and right leg. Turn the body to the right and touch your right foot with your left hand. Hold for one second.
• Slowly lower yourself back to the starting position and repeat on the other side.
• Do the exercise 15 times, alternating sides.

11. Tilt from the side bar

• Stand on the side plank on your forearm, with your other hand behind your head.
• With an exhalation, draw in your stomach, pulling the navel to the spine, turn the body to the floor and pull the elbow of your free hand to the supporting wrist.
• With an inhalation, return to the starting position and repeat seven more times on this side and eight on the other.

12. Slow leg raises

• Lie on the floor, lift straight legs up, arms along the body.
• Press your lower back to the floor, slowly lower both legs, then lift them up just as slowly. The slower you move, the harder the exercise.
• Repeat 10-15 times.
• If you want to complicate the exercise, do not lower your legs to the floor, hold them at an angle of 20-30 degrees, and then lift them again. In this case, the abdominal muscles will not relax throughout the exercise.

13. Raising arms and legs

• Lie on your stomach, raise your arms above your head. Stretch your belly to protect and lengthen your lower back. Raise your straight legs, arms, and head.
• Raise your right leg and left arm slightly higher, then lower them lower and raise your left leg and right arm.
• Continue slowly alternating arms and legs, do not dangle, hold the body in place.
• Repeat 20 times.

If you want to increase the load, try abdominal exercises with dumbbells and a medball, or swing your abs while standing. And don't forget your diet! Even super-intense exercise will not give you a beautifully sculpted abs without proper nutrition.