Just a really quick post today. Following some previous exercise and video posts one of the most frequent questions I've been asked is can i show an Ab workout that people can do at home with no equipment. The answer to that is yes, or course. There are probably a dozen really good Ab exercises you can incorporate into an Ab workout. Your abdominal and core muscles are really tough, you need to work them hard and regularly and they will improve rapidly. Here is a combination of 6 exercises. Do them for the required number of reps or time shown in the video. Once you have completed the circuit take about a minutes rest, then repeat 3-5 times.
Ab Blaster Exercises:
Leg Raises with Hip Thrust: Lay on your back. Hold your legs out in front of you. Depending how advanced you are you can do this with legs bent or almost straight. Using your Abdominal muscles lift your legs up 90 degrees. When you reach this point use your lower Ab muscles to thrust your hips and legs up to the sky in a controlled motion. Lower your legs, under control, back out in front of you. Do not allow them to touch the floor. That is one rep. Repeat 10 times.
Sit Up/Crunch With Twist: Lay on your back with your knees bent and slightly apart. Hold your hands together with arms extended behind your head. Using your abdominals sit up and crunch forward moving your arms to extension between your knees. Lower, under control back to the floor. That is one rep. Then repeat, this time when you reach the top twist and crunch to the left, then lower back to the floor. Finally repeat the sit up again but this time twist and crunch to the right. Do 12 reps. 3 for each part.
Windscreen Wipers: Lay flat on your back, arms at your sides. Raise both legs together up to 90 degrees above your body. Under control slowly lower them down to one side as far as you can reach tensing your Ab muscles and controlling your legs down. Pause without your legs touching the floor. Then lift and raise them back to the middle. That is one rep. Then repeat on the other side. Do 10 reps in total.
Russian Twists: Sit in a semi upright position, slightly leaning backwards. Lift your feet off the floor, cross your ankles and hold them there. Then without letting your feet touch the floor and continuing to lean slightly backwards twist your torso from side to side and touch your hands on the floor to either side of your body. Do 16 reps (8 each side). I would normally do this using a weight or medicine ball but this workout is with no equipment, hence no weight.
Side Plank: Laying on your side place your feet on top of each other. Then raise yourself up onto your elbow which should be directly under your shoulder. Use the arm to support yourself and ensure that your body is in an entirely straight line. Squeeze your hips, side and torso to make sure you hold your body perfectly straight with no dipping down. Hold for 20 seconds on the right side, then turn and do the same on your left side.
Front Plank: Lay face down on the floor. Raise yourself up onto both elbows again placed under your shoulders to support your body weight and lift up onto your toes. Again it is important to hold your body completely straight. Do not lift your bum in the air OR allow your hips to sag. Whilst holding the position squeeze your torso, glutes, abs and thighs as hard as you can. Hold the position for 30 seconds.
That's it. As i said repeat 3-5 times and aim to do this or something very similar 4 or 5 times a week. You will make progress quickly and having a strong core and Abdominal muscles is incredibly beneficial for health, posture, overall fitness and makes a big difference to how you look and carry your self.
Published by John Hannam