A strong core helps to protect the spine, improve posture, and prevent injuries. In addition, it can also help to improve athletic performance. Core strength is essential for stabilizing the body during movements like running, jumping, and throwing. By strengthening the core, athletes can increase their power and their speed.
Anyone can achieve a strong and healthy body without spending all their waking hours in the gym or breaking the bank on fancy equipment. In fact, some of the best exercises for building abdominal and core strength can be done at home with little to no equipment at all.
Have you been meaning to start working out but keep putting it off because you don't have time to go to the gym? Or maybe you're already going to the gym but would like to find a way to switch up your routine. Either way, we have good news for you. You can get a best ab workout at home without any props or machines. All you need is enough space to move around and your own body weight.
Let’s get started with the top 10 best workout you can do at home without equipment.
AB WORKOUT 1 : Bicycle Crunch
The bicycle crunch is a great way to tone your abs and improve your balance and its one of the best ab exercises . The bicycle crunch is a great way to strengthen and tone your abdominal muscles. This move also helps to improve your balance and coordination.
- Lie on your back with your hands behind your head and your shoulder blades off the mat.
- Bend your knees at 90 degrees and gaze at your thighs, keeping your neck relaxed. This is your starting position.
- Engage your abs and rotate your right elbow toward your left knee while extending your right leg to straight.
- Lower it as close to the floor as possible without resting it on the mat.
- Return to start and repeat on the other side. That's one rep. Try to do 10-12 reps.
AB WORKOUT 2: Reverse Crunch
The reverse crunch is the best ab workout no equipment is a great exercise for toning your abdominal muscles. In addition to working your abs, the reverse crunch also targets your hip flexors and obliques.
- First start lie on your back with your legs bent and feet flat on the ground.
- Place your hands on the ground beside you.
- Keeping your core engaged, push down into your arms and lift your hips and knees.
- Lift your hips and knees off the ground until your thighs are at a 45-degree angle to the floor and your shins are parallel to the floor.
- Return to the starting position, and repeat for 10 reps. Complete the entire set before moving on to the next move.
AB WORKOUT 3: Side Hip Bridge
The side hip bridge is a top beginner ab workout great way to improve your strength and stability. It also helps to improve your balance and coordination.
- To do the side hip bridge, start by lying on your side with your knees bent and your feet flat on the floor.
- Then, raise your hips up so that your body forms a straight line from your knees to your shoulders.
- Hold this position for a few seconds before lowering your hips back to the starting position.
- Complete 10 reps on the right side, then flip to the left side and complete 10 reps on that side. Make sure to keep your core engaged throughout the entire exercise to really work those obliques.
AB WORKOUT 4: Air Chop
Air Chop is a great way to get all the benefits of a rigorous workout without putting strain on your body. By using a gentle chop action, you can increase your heart rate and burn calories while toning your muscles and improving your flexibility. The best part is that Air Chop is suitable for people of all fitness levels – so whether you’re a beginner or a seasoned athlete, you can reap the rewards.
- If you are one of the zealous beginners then start by standing with feet slightly wider than hip-width apart.
- Raise your arms overhead, keeping your elbows bent so that your hands can clasp behind your body.
- Your biceps should frame your face. Next, engage your arm muscles and swing your arms forward and down in a controlled motion, stopping when they reach chest level.
- Return slowly to the starting position. That's one rep. Complete 10 reps before moving on to the next move.
AB WORKOUT 5: Seated Rotation
Have you ever been stuck in the same position for too long and felt your muscles start to tense up? If so, you're not alone. Our modern lifestyles often require us to sit in the same position for extended periods of time, whether we're working at a desk, driving a car, or relaxing on the couch. This can lead to stiffness and discomfort, as well as a host of other health problems. Seated rotation is a simple but effective way to combat these issues. By rotating your body from side to side, you can stretch and strengthen your muscles, improve your range of motion, and reduce pain. Additionally, seated rotation can help improve posture and circulation, and it's even been shown to boost cognitive function.
- Sit on the floor and lean upper body back until abs are engaged.
- Legs should be lifted and bent at 90 degrees, and arms should be bent, hands clasped, with elbows wide.
- This is your starting position. Now, rotate torso to right side so that right elbow is hovering just off mat.
- Keep lower body still while rotating upper body to left side until left elbow is just off mat. Return to center.
- As you move, Gaze follows hands. That's one rep. Remember to keep those abs engaged the whole time!
- Complete 10 reps before continuing to the next move. Rotation will help tighten that tummy!
AB WOKROUT 6: Shoulder Tap
The shoulder tap is a great way to release tension in the shoulders and neck. It can be done standing or sitting, and all you need is a friend or family member to help you out. Have you ever tried shoulder tapping? It's also a great way to relieve stress and tension in the shoulders and upper back.
- Get in plank position with your palms resting on the floor and feet hip-width apart.
- Be sure to keep your shoulders over your wrists and your core engaged the whole time.
- From here, touch your right shoulder with your left hand, then place that hand back on the floor so you're back in plank.
- Repeat this on the other side by touching your left shoulder with your right hand. That's one rep. Continue touching each shoulder for a total of 10 reps.
AB WORKOUT 7: Star Plank
The Star plank is an excellent way to work your core and improve your balance.
Benefits of the Star plank include:
-It works your entire core, including your abs, obliques, and lower back.
-It helps improve your balance and stability.
-It is a weight-bearing exercise, which means it can help strengthen your bones.
-It can help improve your posture.
- The first step to doing a Star Plank is to get into a regular plank position.
- From there, reach out with your right hand and place it on the floor in front of you.
- Then, do the same with your left hand. Next, raise your right foot off the floor and reach back with your leg.
- Tap your right toes on the floor behind you. Return your right foot to the starting position and repeat with your left foot.
- Once you have tapped both feet on the floor behind you, hold the position for 10 seconds.
- Remember to keep your abs engaged the entire time. Doing a Star Plank is a great way to challenge your core and work your stabilizer muscles.
AB WORKOUT 8 : Mountain climbers
Mountain climbers are a great way to get a full-body workout. Not only do they tone your legs and glutes, but they also work your arms, shoulders, and core. In addition, mountain climbers help to improve your balance and coordination. And because they are a weight-bearing exercise, they also help to strengthen your bones. Best and easy ab workouts of all, mountain climbers can be done anywhere, making them a convenient workout for busy people.
- Begin in a push-up position with your hands shoulder-width apart and your body in a straight line from head to toe.
- Engage your core and raise your right knee toward your chest, then quickly switch legs and raise your left knee. Continue alternating legs as if you're running in place.
- Keep your hips level and be sure to drive each knee up toward your armpit, rather than out to the side.
- As you get fatigued, it's tempting to let your hips sag or to bring your knees up less high, but resist the urge! Maintaining proper form will give you the best results.
- Mountain climbers are a great way to build endurance and stamina, so keep at it and soon you'll be climbing like a pro!
AB WORKOUT 9: Boat Pose
Boat Pose is a great and easy ab workouts way to strengthen your core muscles. It also helps to improve your balance and flexibility. In addition, Boat Pose can help to relieve stress and tension.
- Sit on the floor with your knees bent and your feet flat on the ground. Place your hands behind your head, keeping your elbows wide.
- Lean back slightly and then lift your feet off the ground, bringing your legs into a V position.
- Engage your abdominal muscles and raise your upper body off the ground, coming into a low boat position. Hold for 5-10 breaths.
- To release, slowly lower your upper body and legs back to the starting position. Repeat 2-3 times.
AB WORKOUT 10: Plank
If you're looking for a great way to strengthen your core and improve your overall fitness, you should definitely give planking a try, it is the best quick ab workout till date. This simple exercise can be done almost anywhere, and it doesn't require any special equipment. Plus, it's extremely effective at toning your abs, back, and shoulders. Here are the main benefits of plank:
- It strengthens your core muscles.
- It improves your balance and stability.
- It helps to improve your posture.
- It can relieve pain in the lower back and shoulders.
- It can help to prevent injuries.
- To do a plank, start by lying on your stomach with your elbows bent and your palms flat on the floor.
- Next, raise yourself up so that you are resting on your forearms and your toes.
- Make sure to keep your back straight and avoid arching your hips or allowing your stomach to sag.
- Hold this position for as long as you can, then lower yourself back down to the starting position.
- Plank exercises can be done anywhere and require no equipment, making them perfect for a quick workout at home or at the gym.
- With a little practice, you'll be able to master the perfect plank in no time.
Even though you're working out at home, you still want to make sure you're doing the exercises correctly in order to get the most benefit. Here are a few tips for getting the most out of your at-home ab workout:
- Start with the basics: If you're new to working out, or if it's been awhile since you've worked out consistently, start with the basics. That means doing simple exercises like crunches, sit-ups, and leg raises. As you become more fit, you can move on to more advanced exercises.
- Don't overdo: Just because you're working out at home doesn't mean you should try to do too much too soon. Start with a moderate level of intensity and gradually increase it over time. If you try to do too much too soon, you'll only end up hurting yourself.
- Use proper form: This is important for any type of exercise, but it's especially important when you're working out at home. Make sure you use proper form for each exercise and don't cheat yourself by using momentum instead of muscle power.
- Be consistent: The key to any successful workout routine is consistency. That means. Do this quick ab workout for best results.