A strong ab is the foundation of a strong body. What are the best exercises to tone abs at home? Think about it: A tree would fall if its trunk wasn’t solid and stable.
Sure, everyone wants a six-pack of abs, but the abs muscles are responsible for much more than a few appreciative looks at the beach.
Having strong abs will make you a better runner, surfer, or yogi while improving your posture and balance. Working your abs can also protect you from low back pain, and yes, it’ll tone your abs too.
The core abs (composed of the often-mentioned abdominals as well as the lateral, back, pelvic, and glute muscles) provide a muscular framework.
Exercises to Tone Abs at Home
It protects the internal organs, aids in movement, and provides balance and stability to the entire body. To get strong abs, it’s important to switch it up and keep the muscles guessing.
Use the list below of home exercise categories to train the upper and lower abdominals and obliques, and work on deep abs strength and stability:
1. Crunch Targets
Lying flat on the ground with knees bent and hands behind the head, pushing lower back into the ground, and lifting upper back off the ground and slightly forward.
2. Vertical Leg Crunch Targets
Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head. Raise your legs straight up in the air, crossing at the ankles with a slight bend in the knees.
Lift your torso toward your knees to contract your abdominal muscles. Be sure to keep your chin away from your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
3. V-Ups Targets
Lie on your back, with your legs and arms extended. Keeping your knees and elbows locked, simultaneously raise your upper body while trying to touch your fingers to your toes.
4. Raised Knee-In Targets
Lie on your back, arms close to your sides, palms down, and just under your lower back and buttocks. Press the small of the back into the floor and extend your legs out to the sides, keeping your heels about 3 inches off the floor.
Keeping your lower back on the floor, lift your left knee toward your chest. Your right leg should remain hovering above the floor. Hold, then straighten your left leg to the starting position and repeat with your right leg.
5. Reverse Crunch Targets
Lie flat on the floor with your lower back pressed to the ground. Keep your hands near your head or extend them straight out at your sides.
Crossing your legs at the ankles, lift your feet off the ground to the point where your knees form a 90-degree angle.
Once in this position, press your lower back into the floor while contracting your abdominal muscles. With each contraction, your legs will reach toward the ceiling.
6. Flutter Kicks Targets
Lie face up on the floor with your legs extended, toes pointed, and hands tucked underneath your glutes to support your lower back.
Lift both legs off the floor a few inches and alternately kick the legs up and down. The exercises to tone abs.
7. Side Plank Targets
Lie on your side with your lower arm bent at the elbow. The lower elbow should be under the shoulder joint, and the upper hand should be on your hip.
Align the ankles, hips, shoulders, and head. Push the length of your body toward the ceiling, balancing on the edge of your bottom shoe with one foot directly over the other.
8. Lying Side Crunch Targets
Lie on a mat on your side with your knees bent at a right angle and twisted to the left. Hold an MB up to your chest.
Curl up your upper body, lifting your shoulders off the floor a few inches. Pause at the top of the contraction before slowly lowering yourself back down.
9. Oblique V-Up Targets
Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your feet together, lift them off the floor while driving your upper elbow toward your hip.
10. Twist Targets
Sit on the floor with your knees bent and your feet flat. Maintain a straight line in front of your chest with your arms and palms down. Return your torso to a 45-degree angle with the floor.
Turn as far to the right as possible, pause, then reverse your motion and turn back to the left as far as possible (exercises to tone abs).
11. Front Plank Targets
Lie on your back with your feet together and your forearms on the ground. Draw your abs in and tighten your glutes.
Lift the entire body off the ground until it forms a straight line from head to toe, resting on the forearms and toes. Hold. Slowly return the body to the ground, keeping the chin tucked and black.
12. Bicycle Kicks Targets
Lie on your back with your legs extended and your hands placed across your chest. Draw your right knee toward your chest while turning your left shoulder toward your right knee.
Return to the beginning position and do the same thing with the other knee and elbow. The exercises to tone abs.
13. Plank Jack Targets
Get in a modified plank position, balancing on your forearms (elbows aligned under shoulders) and toes (exercises to tone abs).
Brace your abs so that your body is straight from head to heels. Keeping your torso tight, hop your feet out wide. Hop your feet back to the starting position and repeat.
14. In and Out Crunches Targets
Lie on your back with your feet together, legs extended, hands behind your head, and elbows wide.
Lift your shoulder blades and feet off the floor, then bend your knees toward your chest and lift your upper body in a standard crunch.
15. Scissor Crunches Targets
Lie on your back with your feet together, legs extended, and hands behind your head with elbows wide. Lift your right leg straight up to the ceiling and keep your left leg extended and your left foot a few inches off the floor.
Do a standard crunch, then lower your upper body about an inch off the floor and switch legs. The exercises to tone abs.
16. V-Tuck Targets
Lie face up with your legs extended and hands on either side of your head. Raise your head a few inches.
Lift your legs off the ground, then slowly sit up, drawing your knees to your elbows directly over your hips.
Hold your feet off the ground, then slowly lower your torso and extend your legs (but keep your head and feet slightly off the ground).
17. Toe Tap Targets
Lie on your back and place your hands behind your ears. Lift your legs until your knees are above your hips and your lower legs are parallel to the floor. Press your lower back into the floor and lean forward until your shoulders are off the floor.
With your toes pointed down, lower your right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with the left leg.
18. Superman Targets
Lie prone on the floor with arms in front of the body and palms toward the ground. Draw the navel in, tighten the glutes, and pinch the shoulder blades together.
Simultaneously raise the arms, chest, and legs above the floor. Catch. Slowly return to the ground, keeping the chin tucked.
19. T-Stabilization Targets
Get into a pushup position. Shift your weight to your left hand and rotate your body, feet stacked, raising your right arm into the air so that your arms and torso form a T. Hold.
20. Bird-Dog Targets
Balance on your hands and knees. Lift your right leg and left arm, extend your leg backward, and reach forward with your arm. Take a seat Repeat with the opposite arm and leg.
21. Plank with Alternating Arm and Leg Raise Targets
Get in the standard pushup position. Lift your right arm and your left leg off the floor at the same time without moving your torso.
Hold. Return to the starting position, then repeat, lifting your left leg and right arm. Remember to maintain consistency and combine these exercises with a balanced diet for optimal results.
Conclusion
There are several effective exercises to tone abs at home, such as planks, crunches, and leg raises, providing a convenient and accessible way to achieve a stronger core.
COMMENTS