Everyone wants a well developed abs and the notorious “six pack”. For this, it is necessary to train consistently. Even when we don’t have time to go to the gym. Abs are one of the few muscle groups that you can train effectively without using equipment. Here is a list of the best ab exercises that can be done at home, while on vacation or anywhere you are. No gym? No problem.
If you are already familiar with the common plank or simply want to climb a level of difficulty, the spider man plank is the best alternative. With this variation, besides obviously hindering the exercise, you will reach more obliques.
Position your body exactly as you would a regular plank. Only, instead of staying still, use your knee to reach for your shoulders
The leg raises are a great exercise to emphasize the lower abdomen with the bonus of working the hip flexors at the same time. Lie on your back on the floor. Place your hands next to the body or under your bottom to increase support. Flexing your abdomen lift both legs (without bending them) until they are vertical. Without letting your legs fall, lower them down to the starting position. Rinse and Repeat.
Scissor Leg Raises
Also known as a scissors, this exercise is very similar to leg raises, with the difference that we lift one leg at a time and in an alternate way (hence the name “scissors”). Lie on your back on the floor. Place your hands next to the body or under your bottom for support. While flexing your abs lift your legs a few inches off the floor. From there, alternate legs by lifting one at a time as if it were a pair of scissors.
No workout will be complete without the good old “cunch”. This exercise in addition to emphasizing the upper abdomen, also strikes the obliques and bottom. Lie on your back on the floor with your legs bent at the knee. Place your hands on the chest or on the side of the head in a way that it’s impossible to have any impulse. Raise your shoulders and torso as much as possible in a threaded motion, but without your back coming off the floor. Keeping the tension in the abdomen return to the starting position.
Planks are one of the best exercises for the abs that you possibly do at home. Do not be fooled by its simplicity, staying one minute in the plank position becomes heavier than doing multiple reps in other exercises.
Planks – 5 Sets of 1 minute each
Crunches – 3 Sets to failure
Leg Raises – 3 Sets to failure
Don’t over train, give your abs of at least one day between Work outs.