Abs are one of those body parts that many people strive to improve. Whether you’re looking to get a ripped abs or just strengthen your core, working out your abs at home can be quite effective with the right approach. In this article, we’ll look at some key exercises and tips that will help you get toned abs right at home.
How to pump up your abs: basic tips
Plank
The plank is a classic exercise for strengthening your core and developing your abdominal muscles. To perform a plank, lie face down on your forearms and toes. Keep your body in a straight line from head to toe, squeezing your abdominal muscles. Hold this pose for as long as possible, starting with 20-30 seconds and gradually increasing the time to 1-2 minutes.
Press exercises
There are many different abdominal exercises that you can do at home without special equipment. Incorporate exercises such as crunches, leg raises, cycling, and other variations into your workout to maximally target your abdominal muscles.
Development of general physical activity
To achieve visible results on your belly, it is also important to pay attention to general physical activity and proper nutrition. Do cardio exercises such as running, walking or jumping rope to burn excess belly fat and make your abdominal muscles more visible.
Proper nutrition
Remember to eat a balanced diet that includes enough protein, healthy fats and carbohydrates. Limit your intake of processed foods, sugar and fatty foods, and drink enough water.
Regular training
To achieve results you need to be consistent in your training. Set aside a specific time every day or several times a week to do abdominal exercises and follow your workout plan.
By following these simple but effective tips, you can pump up your abs and improve your fitness right at home. Remember that regular exercise, proper nutrition and general physical activity are key.
How to pump up your abs at home: a selection of exercises
Fold 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 toes with your fingertips. Slowly lower yourself back to the floor. Repeat 20 times.
Scissors
Lie on your back, pull your navel toward your spine and press your lower back toward the floor. Raise both legs up to an angle of 45 degrees, pointing your toes out. Start slowly crossing your legs. Perform 10–15 repetitions for each. You can complicate the exercise by placing expander loops around your legs.
Frog crunch
Sit on the floor, placing your weight on your sit bones. Bend your back to maintain balance, bend your knees and lift your feet off the floor. Exhale, draw your belly button toward your spine and lean back, opening your arms and straightening your legs. Inhale and return to the starting position with your knees near your chest. Repeat 20 times.
Bicycle
Lie on the floor, press your lower back to the floor, put your hands behind your head. Pull 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, touching your right elbow to your left knee. This movement rotates the entire chest, not just the elbow. Perform the exercise in the other direction. This is one repetition. Complete 25 reps.
Reverse crunches
Lie on the floor, place your arms on either side of your body, palms down. Raise your legs with your knees bent so that they are at chest level. Lift your hips off the floor, lifting your legs higher. Lower your legs back to the floor and repeat 2-3 times. The movement should be slow and controlled, without using inertia.
V-shaped raises with bent legs
Lie on the floor, stretch your legs, arms along your body. Raise your legs and shoulders low from the floor – this is the starting position. Raise your body with your back straight and your knees bent, leaving only your pelvis on the floor. Return to the starting position and repeat 25 times.
Russian crunches
Sit on the floor, bend your knees, place your feet on your heels, lean your body back, straight back. Keeping your arms in front of your chest, rotate your body to the right, then to the left for one repetition. Do the exercise 15 times. If you want to make the exercise more difficult, lift your feet off the floor.
Raising hands to feet
Lie on your back, raise your straight legs and arms up, lift your upper back off the floor, and reach your hands towards your feet. Lower your legs to a 45-degree angle and move your arms behind your head. Do not lower your shoulders to the floor, press your lower back to the mat. Repeat the movement, reaching your hands towards your feet. Complete 10 reps.
Half banana
Lie on the floor, straighten your legs, stretch your arms in front of you. Exhale, lift your body and left leg, and move your hands toward your left foot. Lock the pose in the extreme position and slowly return back. Repeat the twist on the other leg. Аlternating sides, repeat 20 times.
Cross fold
Lie on the floor, stretch your legs, place your arms along your body. Slowly lift your body and right leg. Rotate your body to the right, touching your left hand to your right foot. Hold for a second and slowly return to the starting position. Repeat the movement in the other direction. Perform 15 repetitions, alternating sides.
Side plank tilt
Stand in a side plank position on your forearm, placing your other hand behind your head. Inhale, draw in your stomach and turn your body towards the floor, pulling the elbow of your free hand towards the wrist of your supporting hand. Return to the starting position and repeat 7 times on one side and 8 times on the other.
Slowly raise your legs
Lie on the floor, raise your straight legs up, arms along your body. Press your lower back toward the floor and slowly lower and lift both legs. Repeat 10–15 times. The slower the movements, the more effective the exercise. To make it more challenging, keep your feet off the floor, keeping them at a 20-30 degree angle.
Raising arms and legs
Lie on your stomach, raise your arms above your head and stretch out your stomach. Raise your legs, arms and head straight. Slowly raise and lower your right leg with your left arm and vice versa. Repeat 20 times. Keep your body still and avoid unnecessary movements.
