Best exercises for a flat stomach at home
The media is constantly bombarding us with instant fitness solutions and how to get healthy and fit fast. Titles like “the easiest exercises for a flat stomach / secret tricks for a flat stomach / how to get abs fast / antioxidant teas for a flat stomach / lose 5 pounds in 2 weeks” are familiar to everyone.
You will never get quick solutions from me (I don’t believe in them) but I will instead give you a proven, safe and effective solutions.
In today’s topic, I bring you ideas for an abs workout at home, followed by explanations and a video with an exercise demonstration at the end of the article. Also, before you move on, check out my article on flat stomach tips that will be of extra help to you to achieve results.
- Kristina Mikolčić | Bacc.med.techn i licencirani fitnes trener
- November 10, 2020
- No Comments
Table of Contents
Abs workout at home
The best abs workout is the one where we combine strength training and aerobic training. In addition to working out, of course, an even more important role is played by a quality diet and the choice of foods that we consume every day, as well as our lifestyle.
What follows is an at-home abs workout, followed by explanations and a video at the end.
Required workout equipment: comfortable clothing, sneakers (or you can be barefoot,) towel or training pad.
High-knee skips
Muscles engaged: lower abdomen, hip flexors
Duration: 15-30 seconds
Starting position: stand straight, squeeze the abdominal muscles, the upper arms are next to the body and the forearms are bent at the elbow at 90 degrees, in front of the chest, palms facing the floor.
Start doing the skip in place and raise your knees high to your palms.
Oblique jacks
Muscles engaged: oblique abdominal muscles
Exercise duration: 15-30 seconds
Starting position: feet shoulder-width apart, back straight, palms behind the head, elbows to the side.
Start performing the exercise by trying to touch the elbows with the knees. You can do hops or just lift your knees up. Be careful not to bend your spine.
Scissor jump plank
Muscles engaged: the whole abdomen, especially the lower abdomen
Exercise duration: 15-30 seconds
Starting position: get “on all fours”. Palms under the shoulders, knees under the hips. Tighten the abdominal muscles, back is straight. After that, extend one leg and then the other outwards. The feet are toether, side by side.
After you have taken the starting position, separate the feet outwards in a jump and then return them to the starting position.
Skii plank
Muscles engaged: the whole abdomen, especially the lower abdomen
Exercise duration: 15-30 seconds
Starting position: identical to the previous exercise.
After you get into the position, draw your gathered feet and knees towards the chest. When you can’t go any further, return the legs to the starting position.
Diagonal leg raise
Muscles engaged: the whole abdomen
Exercise duration: 15-30 seconds
Starting position: lie on your back, and lift your feet slightly off the floor.
Raise your legs towards the chest while keeping them straight, then lower the legs to one side and then to the other. Return the legs to the starting position and repeat the same according to the set time. Make sure that your back and head do not rise from the floor.
Side plank
Muscles engage: the whole abdomen, especially the oblique abdominal muscles
Exercise duration: 15-30 seconds
Starting position: lie on your side on the floor and lift your torso off the floor by leaning on your elbow. Legs are outstretched, one on top of the other. If you don’t have enough stability, you can move the upper leg in front of the lower leg, in front of the body, to get more stability. The free hand can be placed straight next to the body, on the hip or behind the head.
Perform the exercise by lifting the body up in a straight line, the side plank and returning the body to the starting position. Repeat the exercise on the other side.
Try to do these abs exercises in a row, one after the other. Repeat this set of exercises 2-3 times. To achieve results, do this abs workout at least 3 times a week.
Let me know how it went.:)
K.
VIDEO | The best abs workout at home
Abs workout:
1. High-knee skips
2. Oblique jacks
3. Scissor jump plank
4. Skii plank
5. Diagonal leg raise
6. Side plank
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