Muhammad Abubakar
Making exercise part of your daily routine is essential for a healthy life. Whether you are a fitness freak or not, belly fat should be taken seriously in either case. Abdominal workouts are the most difficult ones and require some time to show results. Everybody likes to have abs, but with the 9-5 job, it becomes impossible to take some time to go to the gym for a full abs workout.
All these corporate jobs are also the reason behind these large bellies. Eating fast food like Pizza and burgers in the office and ending up sitting all day on one chair increases the stomach size. Having a nutrition-rich diet and fewer Pizza nights is the start of any abs workout. Now, if you are confused about how you can exercise with a busy routine. Your search ends here; this article contains the best beginner workout at home without equipment.
This should be noted that every exercise mentioned below is important and part of the whole ab workout. So, if you want results, then follow every step.
Top Home Abs Workout With No Equipment
The exercises below are the best core exercises for abs that you can do at home without equipment. If you are busy and don’t have time for an intense ab workout, then this quick ab workout routine is perfect for you. You don’t need any tools except a yoga mat for these exercises.
Instructions for Abdominal Workouts
Before you start any exercise, you need to warm up with stretching. It helps you pick up the pace until you can maintain it for five to ten minutes without becoming too exhausted. Increase your workout time progressively as your endurance gets better.
Spend sixty seconds doing each exercise, followed by 30 seconds of rest. Keep track of your reps and as mentioned earlier, try to improve every time you are done with your previous workout.
Best Abs Workout to Get Started
The list consists of the best ab exercises for men and the ab workouts for women. Each of these is important, and together they become a full ab workout.
1. Forward Crunches
The forward Crunch exercise is one of the best upper ab exercises, which can produce some exceptional results. They have an impact on the abdominal area and burn fat very quickly. Follow the steps given below to perform this quick ab workout:
- Lie flat on the exercise mat; legs bowed, where your knees will be facing the sky.
- Hands behind your head for balance.
- Crunch forward while squeezing the abdominal muscle below the ribcage.
- In this move, your upper and middle back, crunch forward to squeeze your upper abs. The lower back ought to stay flat on the ground.
- After reaching the peak of squeezing, return to a neutral posture. And keep doing this until you complete the set.
- Make sure you breathe in when going up and breathe out while going back to lay your head down.
Do 3 sets of 12 crunches on your first day, and increase them with time. During this abs workout at home, make sure that you feel pressure in your abdominal area.
2. Reverse Crunches
Once you finish with your upper abs workout, now is the time for Lower abs. The reverse crunches are part of the lower ab exercises that are also quick in getting results. For this exercise, you need to stay in the same posture of forward crunches and follow these steps:
- Lie straight for 30 seconds after your forward crunches exercise.
- Pick up both legs about a foot off the ground, and pull your knees towards your chest.
- While crunching your abdominal muscles make sure that the Hip to head part of the body is laid flat.
- Once you reach the peak, bring your legs back to the elevated leg position. Also, breathe in when you pull your knees inward and breathe out when they go back to the elevated position.
Do the reverse crunches along with the forward crunches. Sets are also going to be the same, but make sure you always push yourself when you complete the beforehand decided reps to do more.
3. Planks
Planks are the best ab exercises that strengthen your back, hip, chest, shoulders, neck, and abs. This workout eventually improves posture while sitting or standing.
Many find planks a very intense ab workout as it offers your core muscles the isometric strength they need to prevent hunching over while standing or sitting for an extended time period.
Here is the process of how to perform planks:
Doing planks is opposite to the crunch exercises explained earlier. There are multiple types of planks; here, you will learn about High Plank and Low Plank.
High Plank:
- Get into the position of push-ups, where your hands and toes will be on the floor and the rest of the body high in the air.
- Keep yourself straight and have pressure on your cores.
- Try to Stay in one position.
- One thing you need to be careful of is that you don’t compromise on the form. Because if you don’t do it properly, it can later cause back pain.
Low Plank:
- It is a little different from the high plank. Once you get in the pushup position, you will also put your elbows down. So your forearm and toes will be on the floor, and the rest of the body will be up.
- Make sure your shoulders are directly over your elbows, your body is straight, and you feel pressure on your cores.
You are advised to do this workout for 1 minute. But if you cannot, you should do this for 30 seconds and keep pushing yourself for more every time.
4. Mountain Climbers
For this exercise, you don’t have to go to the mountains. It can be done on the same Yoga mat. This is an excellent workout from many lower ab exercises. Mountain climbing can be used to boost work capacity.
How not to perform mountain climbers?
In the high plank position, palms are straight on the ground, and shoulders, along with the hip raised high in the air. With this position, the shoulders come away from the wrist, and you face difficulty bringing your knees inwards due to almost no room. As a result, you have no impact on your abdominal muscles.
Follow the instructions given below to perform one of the best core exercises in the right way:
- Go into the high plank position, making a straight line from your head to the heels. Your back should be flat, and most importantly, your shoulders should be right over your wrist.
- From this position, you must pull your knees one-by-one into your chest.
- Your speed while performing this abs workout should keep gradually increasing.
- Also, ensure you don’t lose your form when speeding up. Remember that your goal is to feel pressure on your stomach area.
You will see many top trainers not just recommending but also doing this workout along with other stomach exercises. This is perfect for you if you are looking for a beginner workout at home without equipment. As a beginner, you can do three sets of this exercise for 30 to 60 seconds each. With time you should keep on increasing the workout time.
5. Windshield Wiper
As the name also suggests, this exercise is similar to how your car’s windshield wiper works. This is the best lower ab workout at home without equipment. The windshield wiper is also known as a lying windshield wiper. It targets your core muscles.
- Lie down facing the roof, and spread your hands like a plan. Your hands should be on the ground with palms facing down.
- Your pelvis and spine ought to be in a neutral alignment. Your chin should stay tucked the entire time.
- Lift your legs while putting pressure on your cores. Now pull the knees toward your chest. Make sure your knees are aligned and bend to 90 degrees.
- While keeping your legs together and abs tight, lower your legs to the left. Take a moment here; don’t let them touch the ground.
- Now, bring them back to the center and pause again here.
- Twist your legs to the right and take a moment before returning to the center point.
- Keep repeating until you are done with your reps.
You can start doing 3 sets of windshield wipers with 10 to 15 repetitions on each side. Results rely on your technique; if you follow the proper steps, you will be able to burn some fat.
Conclusion
This article brings the 5 best ab workouts you can do without equipment as a beginner. There are many more stomach exercises that you can do, but the results do not depend on the number of different exercises. These five workouts can produce exceptional results if you make ab exercises part of your daily routine.
