The Best At-Home Ab Workout Guide

By | December 31, 2020

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.