Do you want to know ho you can get flat stomach at home?
The most important thing you need to understand is that you have to train your whole body to get the results you want.
If you’re looking to obtain defined abs it’s not enough to only focus on that specific area. You need to follow a healthy diet and a disciplined training program that will help you improve your overall balance and stability.
A full-body workout routine is crucial to fire up your core, but if you want to achieve strong abs, you’ll also have to pay attention to the areas you want to improve with different sets of ab exercises not just endless crunches.
Yes, doing hundreds of crunches a day can target the outer abdominal muscles but if you want to provide core strength to your muscle you need to add exercises such as Russian twists, plank variations, ab bikes and leg raises.
But better, let’s see how you can create your own abs workout routine at home.
It will only take 20 minutes, a chair or a bench and a bit of dedication.
Set your timer and let’s begin by warming up the first five minutes. If you already have your own warm up routine, go ahead and give your muscles a chance to wake up before you’ll perform a full range of motions.
If you don’t have a warm-up routine, you can try these 3 exercises that will help you reduce the risk of injury while performing those maximal muscle contractions.
- Bear Crawl
This exercise will engage all of your muscles between your hips and shoulders. You can start by simultaneously lift your foot and hand while your core will try to resist the urge to flex against stability. Crawl 10 yards and reverse the movement pattern for another 10 yards.
- Body Saw
Move your hands and feet away from your body and put your muscles to work as they have to keep your back from bowing. Perform 10 reps on each side and alternate between sides with every rep.
- Sliding Inch Worm
Put your hands into a push-up position as if you were performing a plank and activate your lower abs while drawing your feet up towards your hands. Repeat the movement 10 yards forward and 10 yards backward.
For those who just started to workout, it’s important to pay extra attention to the technique but for those who are more advanced, it’s better to increase the pace and get into a faster rhythm with each movement.
Now that we finished the warm-up phase, let’s get a bit more technical.
To carve a six-pack and provide core strength, you have to dig deeper in motivation and exercises, creating a relationship between all the muscles that cover your trunk from hips to shoulders.
- Commando Plank
Do: 60 seconds
Start with a high plank that engages your core while your feet are hip-width apart. After 30 seconds lower your right forearm close to the floor, then you’re left one, until you reach a forearm plank. While keeping your back flat, push through your arms to return to the high plank position in the beginning.
- Downward Facing Dog
Do: 10-second hold
Start from a high plank position and continue by hinging at the waist so you’ll push all your weight back until you arrive in a downward-facing dog position with your arms outstretched in front of you, your legs straight and your hands shoulder-width apart. Hold in this position for 10 seconds and keep pushing your hips back to be able to feel the stretch in the hamstrings and the tension in the back of your arms. Return to the first position and repeat the scheme five times.
- Flutter Kicks
Do: 3 x 20-second reps
Take a mat and start by lying flat on your back with your palms facing down, underneath your buns. Engage your core and raise both legs in a straight line until they manage to hover above the floor. Keep your legs straight and your abs braced while rapidly alternate kicking your legs up and down. Meanwhile make sure you don’t lift your lower back off the floor.
- Russian Twist
Do: 20 reps, using a 5 kg weight
Lie on the mat with your knees raised and bent at 45° while your feet are hovering off the floor. Hold the weight above your chest with both hands and use your muscle abs to raise your torso at a 45° with the floor. Keep your arms straight and raised while you’re twisting your torso to the right and then to the left. This is one rep. Repeat.
- Partial Sit-Up
Do: 40 reps
Lie on your back with your knees bent and tuck your feet under a weight while stretching your arms out in front. Try to reach your knees with a short movement by using your core to lift you. Reverse and repeat until you feel that burn in your upper abs.
To target the “rectus abdominis” muscles which form the six-pack, continue with sit-ups and toe-taps exercises. To workout on the deepest core muscles -“transverse abdominis”- make more planks and ab roll outs and to make sure you’ll engage the internal oblique muscles that support the abdominal wall, add more of those Russian twists to your routine.
These exercises will provide stability to your spine and help you build your core strength. A strong core can help you aid proper movement patterns and reduce your lower back while improving your posture.
This complete workout routine can activate all the group of muscles in your abs and help you achieve that flat, toned stomach you were dreaming about.
Keep reading: It’s Time That You Get in Shape »