Top 5 Ab Workouts

Do you want abs!? Do you want to have an improved athletic performance, healthier back muscles and posture, breathe easier, smaller waist, or just for aesthetics? Then check out these ab exercises that you can do right in your own living room. No equipment needed!!

Elbow Planks
Reverse Crunch
V-Ups
Half Wipers
Arm-Leg Rises


I am doing this for me

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Elbow Plank

elbow plank in black in white

How do I do it?

  1. Start on the floor on your knees and forearms
  2. Next, raise onto your toes resting most of your weight on your forearms.

  3. Keep your butt down! We are looking for a nice flat back! Contract your abdominal muscles to help achieve this. Imagine your belly button being pulled up to the ceiling.
  4. Hold this position for as long as you can. At first, shoot for 15-25 seconds and work your way up.
  5. Repeat this exercise 3 times.

Want a challenge? Plank crunches

  1. Start with the same position as the elbow plank. Then raise onto your hands. Remember keep that butt down!!
  2. Bring your left knee forward toward your left elbow.
  3. Return to plank position.
  4. Repeat with your right knee toward your right elbow.
  5. Alternate each side and shoot for a total of 10 repetitions each, increasing as your strength builds. Do this set 3 times.

Tip: It is always smart to do floor exercises on a mat. Check out some of these mats on Amazon for a better workout experience.

 

Check back soon for a comparison of the best workout mats!


Reverse Crunches

exercise at home workout for ab abdominal muscles

How do I do it?

  1. Start on the floor with your back firmly on the ground. Keeping your hands lightly on the sides of your head, keep your shoulders and head raised slightly above the floor. It is important to remember to not push or pull your head with your hands. Put your feet on the floor, legs bent to 90 degrees, and knees together.
  2. Contract your abdominal muscles to lift your hips of the floor.
  3. As your hips raise, crunch your knees toward your chest. Go slow and remember to use your muscles and not just momentum!
  4. Hold that position for a second and then slowly lower back down. Keep your back in contact with the floor.
  5. Start off with 10 repetitions and increase as your strength increases. Do this set 3 times.

Want a challenge? Cycling Crunches

  1. The starting position is the same as a reverse crunch.
  2. Raise your right leg off of the ground and extend it fully out.
  3. Raise your left leg off of the ground and bend your knee toward your chest, like you are pedaling a bike. At the same time, turn at your core to bring the right arm toward the left knee, no need to touch the elbow to the knee.
  4. As you lower the leg/arm pair, raise the opposite leg/arm pair.
  5. Start off with 10 repetitions on each leg/arm pair. Do this set 3 times.
  6. Remember: Do not pull the head! Keep your focus on using those core muscles. Alternate which leg you bring toward the chest. Left leg with right arm – Right leg with left arm.

V-Ups

v up workout for at home ab exercise

How do I do it?

  1. Start off on the floor with your back flat, arms extended behind your head, palms facing the ceiling, legs stretched out, feet together, and toes pointing toward the ceiling.
  2. At the same time, raise both legs and your upper body off of the floor.
  3. Use your hands to reach for your toes. Keep those abdominal muscles contracted!
  4. Slowly lower back down to the floor.
  5. Start off with 10 receptions and repeat the whole set a total of 3 times.

Want a challenge? Flutter Kicks

  1. Start on the floor with your back flat, arms at your side (or under your butt if you want more of a challenge), and legs together stretched straight out.
  2. Contracting your abdominal muscles, raise your feet, head, and shoulder slightly off of the ground.
  3. This is where you will begin the flutter kick, raising one leg a couple of inches higher and then bring it back down. Alternate your left and right legs.
  4. Start off with 10 repetitions for each leg and repeat the set 3 times.

Half wipers

half wipers for exercise

How do I do it?

  1. Start off on the floor with your back flat and feet resting on the ground.
  2. Your upper body should be in a “T” shape. Extend your arms out to the side with palms facing the ground.
  3. Keeping your thighs together, raise your legs to form 90 degrees at the knees.
  4. Rotate your legs like a wiper. Keeping your back and arms firmly on the ground, twist your legs until the bottom leg touches the ground. Return to starting position and then keep twisting until the opposite leg touches the ground.
  5. Keep your abdominal muscles contracted! Go slow!
  6. Touch each leg to the ground 10 times, alternating sides. Repeat this exercise 3 times.

Want a challenge? Wipers

  1. Follow the steps for the half wipers exercise; however, with this version keep your legs stretched out straight instead of bent at the knee.

Not enough of a challenge for you? Dust off your pull-up bar or check out some of these great choices and do this exercise as you hang from the bar.

 


Arm-Leg Rises

arm and leg raises workout

How do I do it?

  1. Start off on your hands and knees, facing the ground.
  2. Raise your left arm and right leg straight out at the same time. Then lower back to starting position.
  3. Repeat the movement with the other leg and arm. Raise your right arm and left leg straight out.
  4. Alternate sides for 10 repetitions on each side. Do this exercise 3 times.

Want a challenge? Climber Taps

  1. The start off position is similar to the elbow plank. Start off with your hands and knees on the ground. Shifting your weight to your hands move onto your feet. Now you are in the starting position.
  2. Lift your right leg and left hand slightly off of the ground. Tap your foot using the opposite hand (e.g., right hand to left foot). Return to starting position and repeat with the other leg and hand.
  3. Alternate sides 10 times each and repeat this exercise 3 times.

Not challenging enough – add these steps to the Climber Taps

  1. Tap your hand to the opposite shoulder, alternating sides
  2. Tap your hand to the opposite side of your chest, alternating sides
  3. Tap your hand to the opposite side of your waist, alternating sides
  4. Tap your hand to the opposite knee, alternating sides
  5. Tap your hand to the opposite ankle, alternating sides
  6. Tap your hand to the opposite toes, alternating sides
  7. That was one repetition. Repeat as many times as you can.

Finding time in our busy lives to focus on fitness is difficult. Having a list of quick workouts allows you to pick out a handful to squeeze into your day. Fit two or three of these exercises into a fast, at home 15-20 minute workout session and you will be on your way to picture perfect abs.

Interested in adding equipment into your workout routine? Favorite this website and check back frequently for comparisons that will guide you to the best workout equipment. For now check out some of these handy “workout accessories.”


Do you want to see comparisons for other exercises? What muscles would you like the workout to target? Let me know in the comments!!

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