Effective at Home Exercises to Build Your Abs

The past couple of years have changed the way everyone interacts with each other across the world due to the global pandemic, which has been the most challenging period in decades and probably will influence how we do things going forward.

Nevertheless, staying healthy is the ultimate goal. A healthy physical state more often than not promotes the well-being of the mind. Staying healthy is important, including having great body or body goals like a well-toned ab.

In this regard, we would like to provide an overview of some very simple work-at-home exercises that will help you develop core abdomen strength and for the very few of you who are passionate to create that chiselled look to remind others of your supermodel Avtar!

Cardio

Even if you are not really into specific exercises, having cardio or fat burning routines can go a long way into maintaining your general well-being.  Activities like running, cycling, speed walking or swimming are great ways to prepare for the abs routine discussed later in this blog. Developing well-defined abs is easy if you can be consistent with these activities at least three times a week. I will explain why!

Once you have created that fitness level using the cardio exercises above, you will achieve two things; firstly, it will give you a general sense of well-being and make you feel more confident to work further to get your abs in shape. Another thing to mention here is your dietary habits. You must know that to get abs in a well-defined form (call it six-pack or eight pack, so to speak), diet is also crucial, so keep in mind that even if you perform all the necessary routines, the results may not be that obvious.

Simple at Home Abs Exercises

 

Normal Crunches

Normal crunches are basic exercises that help improve core strength and help burn the stubborn fat around the belly area.

How to perform normal crunches

Start with 10 to 15 repetitions and gradually increase to 30 and then to 50, depending on the state of your general health and fitness level. Doing this every alternative day will help you relax during the intermittent days so that the muscles can have time to regenerate and concentrate on the general cardio exercises while giving the abdominal muscles some time to rest.

Planks

Plank position is a great starter exercise to test your core strength.

How to perform planks

Start by lying on the floor and keeping both your elbows firmly on the floor. Then try and push the elbows on the floor and attain a plank position. Try to maintain the position for at least 30 seconds followed by 15 seconds rest, repeat the process three times and evaluate how you feel. Gradually increase the plank position to 60 seconds and then to 90 seconds with 15 seconds rest in between. Always remember to be in your comfortable position while performing these exercises.

 Advanced Abs Exercises

 

 Swiss Ball Routines

 Suppose you are always at home and don't have access to a gym to use specialised equipment to carry out advance abs routines. In that case, investing in a Swiss Ball or otherwise called an inflatable ball, will help you practice some advanced plank positions.  

How to perform the Swiss ball routines

Start by keeping your toes on top of the Swiss ball and getting into a push-up position. While holding your hands steady and firm on the floor, pull your legs towards your chest and back; this will cause your knees to bend while pulling inwards; restores the original push up position when you retract. Do the reps as much as you can, starting with ten reps a cycle and take a break for 15 seconds in between. Gradually you can increase the number of repetitions while keeping the rest period constant.

Abs Roller Routines

 Another alternative is to get an abs roller which is slightly a harder version of the above exercise. An abs roller is a wheel with handlebars on both sides.

How to perform an Abs roller

Hold on to the handle and start the exercise kneeling with both knees firmly on the floor. Gradually try to stretch the hand to try and reach a plank position while both the palms are firmly attached to the roller's handle. Try to roll the abs roller as far as you can until you feel the stiffness on the abdomen. The most important thing to follow during this routine is never to try and move beyond your comfortable position as this is not advisable. Gradually, over time, you would be able to get into that roller plank position.

Conclusion

In summary, following the above simple routines and keeping a healthy diet can certainly help you achieve your dream abs, and at the same time get your health in pristine conditions with minimum effort.  Make sure that you speak with your physician or doctor before starting a new routine, especially if you have any underlying conditions.

Written By: Ashish Karthik Nair