The abs are one body part that shouldn’t be difficult to train at home. However, one of the most neglected body parts in any exercise program is the abs.
These at-home ab exercises using only your body weight are excellent for building core muscles.
Mountain climbers
Take a plank position to begin.
As if about to lift it, raise your left leg.
Jumping requires a leg-swapping motion.
Try to keep your body as straight as you can while avoiding lifting your middle.
Start by doing 20 on each leg for 4 sets each.
Side to side crunches
Your hands should be next to your body as you lay on your back.
As you perform a high crunch, raise your upper body.
Keep your feet on the ground while bending your knees.
Shift your torso side to side.
Repeat 3 sets of 15 reps on each side.
Criss-cross crunches
Criss-cross crunches work on your entire midsection.
Lie on your back and place your hands behind your head.
Bring your left knee up to your chest while bending it.
Rotate your torso so your right elbow gets close to your left knee.
Switch sides.
15 reps for each side is good – 3 sets
Crunches
Crunches are an excellent, standalone core exercise that work only the rectus abdominis muscle in the middle.
Lie down with your knees bent and feet slightly apart.
Place your hands behind your head or on your chest.
Inhale and lift your upper body up — the movement should be slight and slow.
Pause for a few counts.
Lay back down in the original position after exhaling.
Don’t raise your head and make the motion using your core muscles.
repetitions for three sets of three.
Dead bug
The rectus abdominis, transverse abdominal, and erector spinae muscles—pretty much the entire core—are all worked out during the dead bug exercise.
On your back, bend your knees to 90 degrees while keeping your arms stretched toward the ceiling.
Keep your right arm aloft and your left leg straight out, slightly off the ground.
Alternate the leg and arm.
Perform three sets of 15 reps.
Side plank hip dip
The obliques can be really strengthened by doing side plank hip dips.
Maintaining your elbow in line with your shoulder, perform a side plank.
Keep your legs and hips just above the floor while engaging your core and lowering your hips.
Lift the hips as high as you can slowly toward the ceiling.
For three sets, repeat each side 15 times.
Bicycle kicks
The rectus abdominis and obliques are the main muscles targeted by bicycle kicks.
Your hands should be next to your body when you lay on your back.
By using your elbows as support, raise your back and shoulders off the floor.
Raise the legs.
Bring your right knee up to your chest by bending it.
Lower the left leg at the same time, keeping it straight.
Switch legs.
Start by doing 20 on each leg for 4 sets each.