The abs are a favorite area for strength training, not just because a flat stomach is great to show off at pool parties but also due to the many benefits of having a strong core. The core muscles are responsible for your balance, posture and stabilization of your spine and torso. Exercising the abs at home is an efficient way to strengthen this important muscle group regularly. Little to no equipment is needed.
Side Plank with Bent Knee
The side plank with bent knee is a beginner ab exercise that requires no equipment and little space to perform. It works the side abdominal muscles as well as the front. Begin by lying on your right side with your right elbow and forearm on the ground. Line up your elbow with your shoulder and prop your upper body off the floor. Look forward with your neck in line with your spine. The knees are bent, with the right knee on the ground and the left leg resting on top of the right. Lift your hips off the floor and hold yourself in a side plank for the desired amount of time. Do the same on your left side.
Weighted Sit-up
A weighted sit-up uses a weighted plate like the ones on the sides of a barbell to give your abs something other than the weight of your upper body to lift. A plate is not needed to do a sit-up. You may use a medicine ball or dumbbell instead, or nothing at all. Start with your knees bent and your feet on the floor while lying on your back. Hook your feet under your couch or other sturdy object. Two dumbbells placed on top of your feet will also work. Cross your arms on your chest, holding a plate against your chest if you have one. Then, raise your upper body until your head, shoulders and back are off the ground and you are sitting up. Slowly lie back down to finish one sit-up.
Barbell Push Crunch
The push crunch exercise works your abs with a simple movement of raising your head and shoulders off the floor while holding your arms straight above you. The arms always point toward the ceiling and may hold a barbell, dumbbells or wrist weights. This exercise can be done on a decline bench, but for home use, just lie face up on the floor and hold a water jug between your hands if you do not have a barbell. Start by lying on your back with your knees bent and your feet on the ground. Raise your arms toward the ceiling. Then, squeeze your abs and lift your upper body toward the ceiling until your head and shoulder blades clear the floor. Return to the floor slowly.
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