Abs Workout At Home
The old abs! The Six Pack! Something many people getting in shape thrive for and get disappointed when they do not see that shredded 6 pack. It is a true sign of being in great shape, but just because you do not have a 6 pack does not mean you are in shape. We all have a six pack they are just buried under fat. Good exercise and especially diet are essential to seeing your abs.
You can work your abdominal at home and you don’t necessarily need to spend money on a gym and a trainer to get a flatter core. However, while an abs workout at home is 100% doable and effective, you should note that there is a group of exercises that should be done collectively to work all the muscles in the abdominal in order to get the looks you have always desired of.
Abs Workout At Home
The idea of a proper Abs Workout at Home is to train all the muscles of the core comprehensively in order to produce a great, clean six pack…. also read nutrition tips at bottom.
A carefully crafted abs workout involves exercises that target the upper abs and lower abs both while also indirectly stimulating the obliques.
The primary target of sit ups are the upper abs while the secondary target are the lower abs and obliques.
To perform sit-ups:
- Lie straight and flat on your back with bent knees and secure your legs under some heavy furniture
- Take your hands and place them on the chest
- Flex your abs, lift your torso till you are in a sitting position again
- Retain the tension on abs before you lower your torso to the starting position again
The primary target of leg raises is the lower abs while the secondary target of the leg raises is the upper abs and oblique.
To perform leg raise:
- To perform leg raise, lie straight on your back with your legs straight in front of you
- For support, take your hands and place them on the sides
- Flex your lower abdominal and raise your legs till they are held perpendicular to the ground
- Retain the tension on abs before lowering your legs to the starting position. The key to perform leg raise is to regain complete control throughout
This exercise targets the upper and lower abs primarily and obliques next.
To perform this exercise:
- Lie flat on the floor with your legs right in front of you
- Adjust your hands on the side for support
- Flex your lower abdominal muscles, lift your legs till they are perpendicular to the ground
- During this, lift your shoulders and torso as far as you can in a curling position from the ground
- Retain the tension on abs- bring your legs down to starting position and bring your torso back to starting position
The primary target is the upper region of abs
How To Perform:
Lie straight on your back and bend your knees. Straighten your arms behind you. While keeping your arms above your head, do a traditional crunch. Make sure the movement is slow and controlled.
The primary target of the exercise is training the transverse abdominal muscles which is the abdominal muscle’s deepest layer wrapped around the entire mid section.
How To Perform:
- Get in a press-up position
- Place your hands about 10 inches in front of the shoulders while your toes are placed against the floor
- Retain this position while keeping your back straight and breathe normally
The primary target of reverse crunches is the upper and lower abs while the secondary target is obliques.
How To Perform:
- Lie straight on your back with your knees bent and your legs in front of you
- Place your hands on the side to get support
- Start bending your legs slowly at knees and bring them towards the chest
- Once you bring your knees to the chest, lift your shoulders and torso from the ground as far as you can while maintaining a curling position. The idea is to not raise the back from the floor
- Bring your legs to original state and bring your torso back on the ground
Before we get to the exercises involved in an abs workout at home, let’s talk about the sets. You should perform 3 sets and as many reps as you can. You can start off by 10 directly and move up as you practice more. You can even perform super sets such as do exercise 1 and 2, rest for 30 seconds, do 3 and 4, rest again for 30 seconds and perform exercise 5 and 6. Take a break again and go back to performing another set. Moreover, it is advisable to follow the routine 3-4 days a week.
Diet for Abs
The saying “Abs Are Made In The Kitchen” are true! Watching what goes in your mouth will bring you success in achieving your goal. So, what is the right diet to get six pack abs?
- Calories: figuring out your calorie intake is of utmost importance. Most people looking to lose body fat start off by maintaining an intake of 12 calories per pounds of body weight. You might even have to bring the intake down to 9-10 calories per pound as you progress. With lower body fat levels, the body will fight harder to get 6 pack abs. It is also wise to maintain a calorie cycle that focuses between very high and low levels to assure that your metabolism doesn’t completely crash. On heavy workout days, add more calories and vice versa.
- Proteins: Your protein intake needs to be high when you are trying to shed pounds. It will increase your metabolism and prevent the loss of lean muscle mass, which is commonly a result of low calorie diets.
- Carbs– Carbohydrates are what keep you going and therefore, it is vital to regulate your carbs in workouts. Carbs from sources such as vegetables should be incorporated in your daily diet. Moreover, make sure you get a high carb meal on the weekend after a week of strict workout to refuel your body after a long workout week.
At the end of the day it is calories in and calories out. Try to write down what you eat and keep track. Stay away from as many processed & fast foods as you can! If you can stick to eating healthy meats, veggies, fruits, & grains you will be well on your way to a solid 6 pack.
Also remember this does not happen in a few weeks. Depending on how much weight you need to lose it could take months or even a year. I like to look at it like this. When losing weight most people can lose 1-2lbs of real fat a week in a healthy manner. Sure you can lose more weight, but that is not fat which essentially need to be lowered to see your abs. So use that with a grain of salt on how long it could take you to see your abs.
About the Author
Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!