subject: Ab Workouts for Home, No More Excuses [print this page] Ab Workouts for Home, No More Excuses Ab Workouts for Home, No More Excuses
If you have been inactive using the excuse that you don't have time and money to go to the gym, it's time to throw that excuse out the window. There are so many ab workouts for home, you can do in your own living room, all you need is determination. Many ab exercises only require a mattress. Others also require a chair, an exercise ball or dumbbells. Here you can have a look at different exercises and you can choose the ones suitable to what props you have, how much time you can spare and how fit you are.
The crunches and the sit up are probably the most frequently used ab exercises, due to their efficacy and their user-friendliness. They both have different versions that can increase or decrease the difficulty level, and can change the focus from one ab group to the other. The classic crunch requires you to lie on your back with your knees bent and your feet off the ground. Place your hands behind your head and keep your elbows open. As you lift your upper body, also bring the knees in. Then return to the initial position. This will work your abdominis rectus, also known as the six-pack.
If you're concerned with your obliques as well, you can modify the crunch so that it targets them. Thus, as you lie on your back, with your knees bent and feet off the floor, twist your upper body as you lift it. At the same time, bring the right knee in and lengthen the left leg. Get your left elbow as close as possible to your right knee. Return to the initial position. Sit up again, this time getting your right elbow close to your left knee and lengthening the right leg.
If you care more about your lower abs, you can do a reverse crunch. Lie on your back, with your knees bent and feet on the ground. Lift your knees and feet and bring the knees in as close as possible to the upper body. Then slowly lower the feet back to the floor.
The classical sit up requires you to lie on your back, bend your knees and keep your feet on the floor. While keeping your hands on your backhead, contract your abs and lift your upper body. Sitting up slowly is more efficient as it keeps your muscles contracted for a longer time, thus building up strength.
If you want to focus on your obliques, every time you sit up, twist your upper body a bit. If you twist to the right, touch your right knee with your left hand and the other way around. Another sit up alternative great for the obliques requires you to bend one knee and keep the foot on the ground, while placing the other foot on the bent knee. After assuming this position, do regular sit ups by lifting your upper body as close as you can to the knees.
