To get six-pack abs, gym-goers must work multiple muscle groups most days, alternating between muscle groups each session. While machines help in your workout, you don't have to visit the gym to get the same results. Several at-home exercises can give you the six-pack abs you want without investing time and money at the gym.
Oblique Touchers
This finger-to-heel exercise helps work the oblique muscles, the side abs more commonly known as the love handles. Lie on your back with both feet flat on the ground and both arms flat on the floor by your sides. Using your upper back as the pivot, attempt to touch your left heel with your left fingers. After going as far as you can, return to the starting position. This is one repetition. Repeat the process on your right side. Perform as many reps as desired, alternating sides each rep.
Oblique Twists
Twists work much like a crunch, but they target your obliques instead of your front abs. Lie down so that your lower back is on the floor but your upper back is lifted off the ground. Bend your knees so that your kneecaps are facing the ceiling, and stretch your arms straight in front of you. Crunch slightly at your trunk, advises ShapeFit.com, and rotate to one side. Go as far as you can go, but instead of returning to the starting position, rotate as far as you can to your other side. Continue alternating sides for as many reps as desired.
Front Plank
Front planks work the upper and lower abs. Lie on your stomach on the floor. Bend your arms so that your forearms are on the floor, your palms are facing downward and your elbows are directly below your shoulders and close to your sides. Contract your font thigh muscles to extend your legs and pull your toes toward your shins, notes ACEFitness.com. Contract your core. Gently lift your torso off the floor, keeping your back straight, torso rigid, elbows below your shoulders and palms down. Breathe regularly as you hold this position for at least five seconds. Lower into the starting position, keeping your torso rigid and your knees extended.
Butt Raises
Butt raises work the middle and upper abs. Get into a pushup position, with your legs extended straight behind you, your forearms on the ground and your knees lifted off the floor. Using your middle and upper abs, lift your butt toward the ceiling. Hold briefly and gently return to the starting position. Repeat as often as desired.
Abdominal Flutter Kicks
This exercise works the lower abs. Lie flat on your back with your arms at your sides and your palms facing downward. Fully extend your legs so that they have a slight bend at the knee. Lift your heels about 6 inches off the floor. Using your abs to do the work, make short, quick scissor-like movements up and down with your legs. Keep your abs contracted throughout the exercise. Perform this movement for as long as desired.
Butt Bridge
The butt bridge not only works the butt and hips but your upper and lower abs as well. Lie on your back and bend your knees so that they are facing upward. Keep your feet flat on the floor and hip-width apart. Contract your abs and flatten your lower back to the floor, advises ACEFitness.com. Keep this muscle contraction throughout the exercise. Exhale and lift your butt to the air, pressing your heels into the ground for stability. Do not lift your hips as high as possible, as this causes arching in the back. Instead, lift so that your back forms a straight line. Inhale and gently lower into the starting position. Perform as many reps as desired.
References
- ShapeFit: Abs Exercises -- Fingers-To-Heel Oblique Touchers for Six-Pack Abs
- ShapeFit: Abs Exercises -- Oblique Twists for Six-Pack Abs
- ACE Fitness: Front Plank
- ShapeFit: Abs Exercises -- Abdominal Butt Raises for Six-Pack Abs
- ShapeFit: Abs Exercises -- Abdominal Flutter Kicks for Six-Pack Abs
- ACE Fitness: Glute Bridge
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