You don't need a gym membership--or expensive equipment--to get rock hard abs. Exercise at home to earn the same results. Combine core exercises with aerobic activities and a healthy diet. While exercises that target your abs will strengthen your muscles, you won't be able to see them if they're covered with fat. Incorporating such activities as running, dancing and swimming into your fitness routine will burn fat. Focus on proper technique while performing abdominal exercises to avoid injury.
Step 1
Incorporate standard crunches into your exercise routine. Lie on the floor with your knees bent and hands behind your head. Keep your fingertips light so you aren't pulling on your neck. Draw your stomach in and lift your shoulder blades off the mat. Perform three sets of 15 repetitions. As your strength increases, you'll be able to lift your shoulders higher off the ground and perform more reps.
Step 2
Don't forget the muscles that wrap around your torso. People often neglect their obliques, which leaves them with little muscle control in the transverse plane, according to AskTheTrainer.com. Performing a bicycle twist can whittle your waist because it targets these muscles.
Lie on the floor with your hands behind your head. Extend your left leg out without touching your foot to the floor. Bring your right knee into your chest, twisting your left arm toward your right knee. Stretch your right leg out and bring your left knee into your chest while moving your right arm toward your left knee. Twist through your core as you switch sides. Perform three sets of 10 reps.
Step 3
Target your lower abs with a reverse crunch. Lie on the floor with your your knees bent. Place your palms on the floor for support. Pull your stomach in tight, engaging your abs. Roll your knees into your chest, lifting your glutes off the floor. Perform three sets of 12 repetitions.
Step 4
Strengthen your core muscles with plank holds. Start in a push-up position. Drop to your forearms while keeping your hips off the floor. Hold your body in a straight line and pull your stomach in. Hold this position for 30 seconds. Repeat three times.
Tips and Warnings
- Don't hold your breath during abdominal exercises.
Things You'll Need
- Exercise mat
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