Before you start to workout your abs at home you have should know – it is not going to be easy in the start, but it is not that hard like everybody else says ones you keep your consistency and dedication. You can do it.
The truth is that there is not a big difference on what exercises men and women should use to reach there ab goals, but what diet will they use. The subject of my interest today is ab workouts, so I am not going to talk about diet. Follow my work to find irreplaceable tips and diet for men and diet for women . Diet and exercises are crucial part of your ab workout, but you will also need to put a few hours a week in cardio ,a few hours a week for legs training and of course don’t forget to train your lower back as well.
You can do your ab work out at home or at the gym, and no matter where you choose I have the right exercises.
I am not a big fan of working out at home. The reasons for that are many. First you are a lot more motivated working out at the gym. At the gym you have all those mirrors around you, that ones you start working out you will have to look at, which is a great motivation. In the gym you have all those other people that are working out, and what a bigger motivation you can ask for than looking at the person walking around you in the body you’ve always wanted. Then you can use all the weights and machines the gym has.
At home you have the bed, sofa, chairs, TV and fridge that have the power to break you down at any minute of your work out process. On the other hand at home you have the power to choose when to start working out and start immediately without loosing time going to the gym. Workout at home and you can save some money that you would otherwise spend in the high priced gym. At home you have the comfort and the peace you will need to succeed.
First day exercises:
1. Bend knees crunch exercise– lay on the ground, bend your knees and fold a blanket or a large piece of cloth under your lower back(this will protect of hurting your lower back on the hard floor and help for doing the abs correctly). Start to crunch. Remember that your shoulders and head are going toward the ceiling. Don’t move your head or hips. The motion should come from your abs. Hold your arms on your chest in x position. Make two sets of 10 after you are ready to give up. Even if it hurts and it’s hard you need to keep going and a little trick for that is counting. When you count make sure, that every 10-15 crunches you start counting over again. Add them all to the turtle. It should look like that- 1,2,3…..15, 1,2,3……15 and that’s 30 crunches. In a few weeks you will probably be able to make around 100 crunches in a single set. You don’t really need to go over 100 crunches in a single set.
Take something heavy and flat or just comfortable for holding. You can hold the object in front behind your head. I use 5 gal. bottle for water. It’s a perfect thing. I can fill it with water, or if I need more weight I can always fill it with sand.
2. Basic low back crunch – Lay on the floor face down. Take a moment to line everything up. Put your fists on top of each other, and rest your head on the top. This will line everything up. Lift your right leg and your left arm at the same time. Hold for a few sec., and rest them. Lift the left leg with the right arm. Repeat 15 times in 3 sets with a 1 to 2 minutes rest between the sets. The point of this exercise is not how high you are lifting the leg, but the concentration and slow motion of the exercise. This exercise will strength your lower back, which will reduce the discomfort in the back, which comes with the crunch exercises. 3 sets for a start may be too much, if so stick with 2 sets for the first few weeks.
3. Chair crunch – use a chair. Sit as far as you can at the end of it and lean back. Put your hands on the chair holding some of your body weight, and start lifting the legs. Use the same technique as we use for Bend knees crunch- count up to 15 and start over again it really helps for doing more crunches. Give everything in this exercise. Repeat for 3 sets.
4. Chair-Bicycle crunch exercise – use a chair. Sit as far as you can at the end of it and lean back. Put your hands on the chair holding some of your body weight, bend your knees and “start riding a bicycle”. This is the final exercise so do as much as you can.
Third day exercises:
1. Bend knees crunch exercise.
2. Laying Side Crunche – Lie on your right side. Legs on top of each other with your knees bent. Place your left hand on the side of you head. Crunch your side as high as you can, focusing the movement to work the side of your body as much as possible. After doing the left side switch and repeat with the right side. Do 2 sets on each side with 15 to 30 reps. per set.
3. Standing side crunche – use something heavy (5gal. bottle of water works just perfect – add water, add more water, or just add sand for more weight). Lean right and come back. Repeat 15 to 20 times in 2 sets, then change sides.
4. Basic low back crunche.
Fourth day exercises:
1. Bend knees crunch exercise.
2. Chair crunch exercise.
3. Plank on Elbows and Toes– Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Hold for 20 to 60 seconds, and repeat 3 times.
4. Bicycle Exercise – Lie face up on your mat and place your hands behind your head lightly supporting it with your fingers. Bring the knees to the chest, and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left bringing the right elbow towards the left knee as you straighten the other leg.Switch sides bringing the left elbow towards the right knee. Continue in a ‘pedaling’ motion for 2 sets, 20 reps.
Try these abs exercises for a month and I guarantee you success.