The Best At-Home Ab Workout Guide

If you’re looking to get those killer abs, then you’ll need to eat a diet that’s nutrient-rich while cranking out the best abs workout. So, if you’re planning to get the abs of your dreams, you’ll need to start by building a stronger inner core. With a stronger core, you’ll be able to everything better, from yoga to squatting heavier, to running faster and lifting all the grocery bags, all without wincing. Read on as we dive into the best at-home ab workout that you can get started on right away. 

Before you’re able to have the stomach of your dreams, you should keep in mind that it doesn’t happen in one shot. Some of the best trainers in the industry has let the secret out, and now you to can have the abs of your dreams with the following workouts:

1 – Hardstyle Plank

girl doing plank ab exercise

To do this one, you’ll need to start by lying face down and propping yourself into the planking position with your forearms. However, it’s best to ensure that your shoulders and elbows are correctly aligned while your fists are balled up. You’ll need to hold this position for up to 20 seconds while keeping your forearms parallel to each other.

Even though you can go through the motions of planking, it’s best to squeeze all of your muscles in your body. Including your back, core, glutes, and fists as tight as you can while you breathe from the diaphragm during the hold. If you’ve done these before, you’ll know that they can be as hard as you make them. 

2 – Dead Bug 

Dead bug pose performed by fitness girl

To perform this exercise, you’ll need to position yourself on the floor face up with your arms above the shoulders. Next, you’ll need to bring your knees up and over your hips while bending your knee to ensure that your calf is lined up approximately 90-degrees from your thigh. Now, you’ll need to lower your left arm above your head simultaneously while straightening your right leg and sending it down towards the floor. 

After you pause, you’ll need to return to your original position and repeat for both sides doing 14 reps to complete a set. While doing the dead bug, it is advised that your lower back should always contact the floor as you steady your breathing. Industry professionals have often said that this exercise is a favorite since there is perfect coordination between the lower and upper extremities, which is great for improving cognitive functions.  

3 – Hollow Extension To Cannonball 

drawing of hollow body hold core training

To do this one, you’ll need to get into a cannonball type shape using your back. As you do so, you’ll need to begin hugging your knees into your chest. Now, you’ll need to extend your arms and legs outward into what is known as the hollow position as you press your lower back on the floor. However, you’ll need to hold for five seconds before you begin curling up again. 

With this exercise, it’s best to perform for at least five reps to complete one set. Experts say that it’s best to engage as much as possible during the extension phase while using the cannonball to recover. So if you’re doing that extension to cannonball, it’s best to think of holding a crunch.

4 – Dumbbell Side Bend 

Man working out core with barbell side bend

The side bend can easily be done by standing with your feet being the same width as your hip width. With the dumbbell in your right hand and your palms facing your torso, keep your back straight as you begin to activate your core. As you bend to the side, keep in mind that only your waist should be bending during this exercise. 

At this point, you’ll hold for just a second at the bottom before returning to the starting position. This exercise is meant to be done anywhere between 12 and 20 reps to complete one set. Experts suggest that you should be extra smart when choosing your weight. The side bend should feel anything but impossible, and a suitable weight will ensure that your abs are kept tight during your exercise session. 

5 – Barbell Back Squat 

Young woman doing barbell back squats

The barbell back squat is done with the feet being shoulders width apart. As you lift the barbell off of the rig, center it just across your shoulders. It should be noted that this form of squats usually targets the core and not your legs, so a lighter weight is required than if you’re performing regular squats. 

As you do the exercise, push your glutes back as if you were about to sit while bending your knee as deeply as possible. Next, you’ll need to press on your heels to return to the original position. However, one set consists of 12 reps. In doing the back squat, you should keep tension in the abs during the movement phases. 

6 – Bird Dog 

Bird dog exercise to train the core and abs

Remember the dead bug exercise from above? This is simply the reverse of the dead bug where you’ll start in a tabletop position. Your shoulders will need to be just over your wrists while your hips are over your knees. As you begin, don’t forget to engage with your core as you simultaneously lift your left leg and your right arm. 

Your foot should be flexed as you kicked back, and your palm should be facing your body during the motion. However, it’s a good idea to pause for just a second while your arm and legs are at the same height as the torso. Next, you’ll need to bring your elbow and knees at a touching point underneath your body. 

To complete one rep, this should be done on the other side as well, with five reps making a set. As you do this set, it’s a good idea not to hyper-extend your elbows. This exercise allows you to get those triceps all fired up. 

Takeaway

As we conclude, we have just looked at the top 6 abs exercised that you can do at home for a killer ab workout. As you can see, there are very few limitations with compact home gyms.

You should do each exercise in sets of two. As you progress, you will need to increase your sets to continue pushing your limits.

The Best Butt Workouts To Do At Home

Do you want a more toned bottom? Are you looking for a way to give yourself a butt lift without surgery? There are plenty of butt workouts you can do at home that will deliver excellent results. These are a few things you can do to get your butt into shape.

Squats

This exercise has long been a staple of butt workouts, and it’s easy to see why. This exercise is easy to do at home, and it delivers impressive results. While you can do squats without any equipment, you may see faster results if you include a resistance band in your workouts.

Steps

Walking up and down the steps can tone your butt and your legs. If you’re looking for a way to get in some exercise at work, spending some time on the stairs can deliver great results. Alternatively, you can get in a workout like this at home by using a piece of exercise equipment or using a sturdy bench or chair for your workouts. Try including weights if you want a more intense workout.

Stability Ball Workouts

This inexpensive piece of exercise equipment can really help you get your butt into better shape. Hip thrust workouts are especially effective when it comes to tone the glutes. Just lean back into your stability ball and lift your hips, keeping your thighs parallel to the ground.

Bridges

This exercise is easy to do at home as long as you have an exercise mat, and it’s also incredibly effective. If possible, you’ll want to wrap a resistance band around your thighs before you start exercising; this will give you much better results. Try to engage your core muscles throughout the exercise and squeeze your glutes as you raise your hips.

Donkey Kick

While this exercise may seem intimidating if you’re just starting to work out, it’s actually a lot easier than it might seem. Start on all fours and tuck a light dumbbell in the crease between one of your legs. Bend the leg, keeping the dumbbell in place, and lift it into the air. After you finish your reps on one side, you’ll want to move the dumbbell to the other side and repeat the process.

Deadlifts

Using weights in your butt workouts can maximize the effectiveness of your exercise time. Deadlifts are a great exercise to combine with light weights, and they can really help you to shape and tone your butt. Single leg deadlifts and kickstand deadlifts are both highly effective.

Clamshells

This is a classic glute training exercise that’s often recommended by personal trainers. The exercise requires you to lie down on your side as you bend your knees. You’ll want to make sure you do reps on both sides for the best possible results. This is another butt exercise that can be more effective if you include a resistance band.

Lunges

This is another fantastic way to work your glutes. You can use this exercise to target specific parts of your bottom that need a little bit of extra work. While there are many types of lunges, clock lunges are an especially effective thing to include in a butt workout. You should also try walking lunges when you have the space for that kind of workout. They can be a lot of fun, and they’re also a fantastic way to shape your behind.

Banded Leg Lifts

A resistance band is one of the most useful pieces of equipment you can have if you’re trying to tone your butt, and this exercise is a great way to take advantage of that. Just wrap your resistance band around your thighs and get on your hands and knees. From there, you can engage your glute muscles as you alternate lifting your legs off the ground.

Hamstring Curls

This is a fantastic variation on standard bridge exercises that can deliver impressive results. If you really want to push your hamstrings and challenge your glute muscles, it can be helpful to use a stability ball for this type of exercise. Because the ball is unstable, you’ll have to focus on controlling your movements throughout the workout.

Roundhouse Kicks

If you’re a fan of kickboxing workouts, you’re in luck! Many of these exercises can be a great way to tone your glute muscles. Roundhouse kicks are one of the best examples of this. Keep your body in a shallow squat position as you kick one leg out and punch the air with the arm on your opposite side.

Butterflies

The butterfly pose is often used in yoga, but it can also be a part of an intense butt workout. Rest the soles of your feet against each other as you point your knees outward. Pulse your bottom off the floor so that you can strengthen your glute muscles.

Bird Dogs

This is a simple exercise that doesn’t require any equipment outside of an exercise mat. Get on your hands and knees and extend an arm and an opposite leg, holding the position for a few seconds. When you pull your arm and leg back in, allow them to connect briefly. Do at least 15 reps of this exercise on each side for the best results.

Burpees

People often hate this exercise because it can be so intense, but it’s an incredible way to exercise your core and glute muscles at the same time. If you’re looking for an alternative to a burpee that’s a little more beginner-friendly, you can try a diagonal squat thrust instead.

Deadlift to Squat

Once you start getting more comfortable with some of these exercises, you can try combining them! One particularly effective exercise is to move from a deadlift to a squat. You may want to try including a kettlebell weight into an exercise like this so that you’ll see faster results overall.

There are all kinds of ways you can sculpt your bottom and get a more toned behind from the comforts of your own home. These effective butt workouts are all exercises you’ll want to add to your normal routine.

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