Here are five of the best ab exercises you can do at home without any equipment:
1. Plank
- How: Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core.
- Time: Hold for 30-60 seconds.
- Why: Planks are great for overall core stability and endurance, targeting your rectus abdominis, obliques, and lower back.
2. Bicycle Crunches
- How: Lie on your back with legs lifted and knees bent at 90 degrees. Alternate bringing one elbow toward the opposite knee while extending the other leg out straight, simulating a cycling motion.
- Reps: 20-30 per side.
- Why: Bicycle crunches engage both the upper and lower abs as well as the obliques, making it a highly effective move for your entire core.
3. Leg Raises
- How: Lie on your back with your legs straight. Lift your legs together up to a 90-degree angle, then slowly lower them without letting them touch the floor.
- Reps: 15-20.
- Why: This move focuses on the lower abs, which can be a difficult area to target effectively.
4. Russian Twists
- How: Sit on the floor with your knees bent and feet slightly raised off the ground. Twist your torso from side to side while holding your hands together or clasping them in front of you.
- Reps: 20-30 twists (15 per side).
- Why: Russian twists are great for your obliques and help improve rotational strength in your core.
5. Mountain Climbers
- How: Start in a plank position. Alternate bringing one knee to your chest, then back out, in a fast "running" motion while keeping your body in a straight line.
- Time: 30-45 seconds.
- Why: Mountain climbers are a dynamic move that targets the entire core while also improving cardio endurance.
These exercises provide a complete core workout that can be done without any equipment, focusing on different areas of your abdominal muscles for a balanced routine.
