The most powerful abdominal exercises at home.
You can perform the best abdominal exercises at home, without the need to go to the gym or use weights at all.
If you are an old trainee, you know very well that the most powerful abdominal exercises are movements based on body weight only, but if you are a beginner and looking for exercises to strengthen and tighten the abdominal muscles, I am happy to tell you that you can do that if you have half an hour a day.
Best abdominal exercises at home:
Home abdominal exercises are many, and you cannot choose -three or four exercises- at random to be trained, as the abdomen consists of different muscle groups and each muscle group has exercises that suit it.
The abdomen consists of three main muscles as such:
- upper abdominal muscles
- lower abdominal muscles
- Lateral muscles, or lateral muscles
- In this article, I will divide the exercises according to each muscle to make it easier to choose the exercises that suit you.
and for example
If your belly fat problem is completely, I advise you to train the abdomen evenly.
But if there is a specific area - the lower abdomen or the sides, for example - choose exercises that focus on these areas.
Exercises targeting all abdominal muscles
They are called compound abdominal exercises, and they are exercises that use all of your abdominal muscles.
They are very special exercises and you can rely on them, especially if you are a beginner, but isolation exercises “or exercises that target specific parts” should be included with them in the future.
1- bicycle
In a study commissioned by the American Council on Exercise (ACE), a fitness accrediting organization and non-profit educational organization, this exercise was chosen as the best abdominal exercise.
This is because this exercise targets all parts of the abdomen completely, upper, lower and sideways, and helps to tighten the buttocks as well.
How to perform this exercise:
- Begin by lying on the floor with your lower back flat
- Raise your head and shoulders a little higher
- Place your palms on either side of your head and make sure you never push your head forward
- Stretch one leg forward
- Bend the other leg toward your chest
- Raise your shoulders up and turn the opposite arm toward your raised leg
It is not necessary that your elbow touch your knee and try not to move your elbow from its place to push your head forward, make full pressure on the abdomen
Lower your back and leg to the ground again at the same time together
Repeat this with the other leg, raising your opposite elbow toward your leg.
2- The plank:
One of the most powerful abdominal exercises at home at all, this exercise forces the body to burn fat, as the pressure caused by the plank causes the abdominal fat to be broken down to meet energy needs.
It is preferable to increase the time gradually, starting with 15 first, until you get used to the exercise, since it is a somewhat difficult exercise, but it is definitely one of the best abdominal exercises - and this is from personal experience.
How to perform this exercise:
- Take a push-up position
- Now bend your elbows 90 degrees
- Keep your body straight and solid
- Try to hold this position for as long as possible
- Inhale and exhale slowly and steadily
3- Blanc Crunches:
Do you want more challenge?? When you reach a good point with the regular plank exercise, you can move on to this wonderful exercise, as it helps a lot to highlight and sculpt the abdominal muscles, and it also works to burn side fat in particular.
Remember, this is a difficult exercise, but it is incredibly effective. Please don't neglect it.
How to perform this exercise:
From the normal plank mode
- Move your right knee forward toward your elbow
- It is not necessary to touch your elbow, try to squeeze the side muscles well.
- Repeat with the other leg
4- Climbing the mountain:
The most powerful abdominal exercises at home - climbing the mountain
This exercise is inspired by "Edmund Hillary", the first person to reach the summit of Mount Everest in the world accompanied by the Nepalese mountaineer Tensing Norgay.
This exercise targets the entire abdominal muscles in addition to the muscles of the legs as well.
What is unique about this exercise is that it burns belly fat, especially if you move your legs fast enough to consider it a cardio exercise.
How to perform this exercise:
- Fix your body on your palms from the front and your toes from the back
- Raise your body a little higher from the middle
- Move your right knee toward your chest as far as possible
- Put your leg back again
- Repeat with the left leg at the same speed
The best lower abdominal exercises
The fat in the lower abdomen represents about two-thirds of the rumen, and if you get rid of it, you may get rid of the great embarrassment of wearing some clothes.
Fortunately, lower abdominal exercises are easy, and most of them depend on lifting the man, and there are many abdominal exercises at home to strengthen the lower abdomen, and this is a list of the best ones.
5- leg raise:
The most powerful abdominal exercises at home - lifting the house
Of course, this will be the first exercise, it is an easy and effective exercise in tightening and strengthening the lower abdomen, and very suitable for beginners, so I advise you to start in the first weeks of the journey of tightening and losing the abdomen.
How to perform this exercise:
- lay on your back
- Keep your body and legs straight
- Put your hands under your buttocks
- Slowly and steadily raise your body until it forms a vertical angle
- Lower your legs again with the same consistency, making sure you are in control.
6- Lifting and fixing the leg:
The best abdominal exercises at home - lift the leg and install it
This exercise is similar to the plank, but it targets the lower abdominal muscles directly.
A little more difficult than before, but it is very special in burning fat in the lower abdomen, so start with 15 seconds to get used to this exercise and increase this period as soon as your lower abdominal muscles tighten.
How to perform this exercise:
- From the same position as the regular leg raise
- Raise your legs and hold them halfway
- Keep your legs straight and as stable as possible
7- Scissors exercise:
Abdominal exercises at home - scissors exercise
Fat will not withstand this wonderful movement, and you will notice that the abdominal muscles began to appear if you continue to perform it for a short period.
How to perform this exercise:
- lay on your back
- Raise your legs about 20 centimeters above the ground
- Lift your right leg from the left and move each of them in the opposite direction
- Bring your legs back to the starting point
- This time, raise your left leg from the right and move them in the opposite direction
Repeat until the end of the set.
8- Kick Crunchys:
Abdominal exercises at home - kick crunches
One of the best lower abdominal exercises because it targets the muscles in a deeper way because the range of motion in it is greater than the normal leg lift.
How to perform this exercise:
- lay on your back
- Raise your legs off the ground about 10 cm
- Move your knee toward your chest until your calves are parallel to the floor
- When returning to the starting point, do not touch the ground, stick to a distance of 10 cm between the floor and your heels.
9- Glass area:
Abdominal exercises at home - glass space
This abdominal exercise gives an attractive appearance because it works greatly to burn the fat accumulated in the lower area of the abdomen, and thus helps to highlight the muscles themselves.
How to perform this exercise:
- Lie on the floor with a straight body
- Raise your legs so that they form a perpendicular angle to your body
- Move your legs sideways toward the floor halfway
- Raise your legs to the starting point
- Repeat in the opposite direction again
- Make sure that you control your body and your back with the ground, the movement should be in your legs only, for the exercise to be effective.
The best upper abdominal exercises
Upper abdominal exercises rely on lifting the body from the direction of the shoulder and back, unlike lower abdominal exercises.
There is a wonderful set of exercises that target the upper abdominal muscles and I will arrange them from easiest to hardest.
10- The traditional crunch:
Abdominal exercises at home - the traditional crunches
Everyone has gone through this famous exercise in physical education classes, and it is considered one of the best abdominal exercises ever, although it is a very easy exercise.
How to perform this exercise:
- lay on your back
- Bend your knees a little
- Put your hands behind the head
- Push your shoulder forward toward your chest
- Keep your back flat on the floor while performing this exercise
- Do not put pressure on your neck to avoid injury
- Squeeze your abdominal muscles well at the end of the movement.
11- Crunches sit-ups:
Abdominal exercises at home - crunches situps
The exercise is a little more difficult than the previous one and more effective.
How to perform this exercise:
- lay on the ground
- Bend your knees
- Raise your arms next to your body
- Raise half of your upper body toward your knee
- Make sure your neck is straight to avoid injury
- Lower your body again slowly and steadily.
12- v-ups:
Abdominal exercises at home - vups
This exercise is one of the best abdominal exercises ever, and helps a lot to highlight and sculpt the upper abdominal muscles.
How to perform this exercise:
- Lie on your back with your body straight
- Lift your legs off the floor, forming a 45-degree angle, this is the starting point
- Lift your body towards your legs so that they form the letter V
- Lower your body slowly, keeping your legs tight
- Repeat the process until you finish your set.
13- Crunch with rotation:
Upper abdominal exercises - crunchies with rotation
This is the most difficult exercise in the upper abdominal exercises, and the strongest and most effective, if you are a beginner, do not rely on it now, but make it among your goals.
This exercise works to strengthen and highlight the upper abdominal muscles and burn the fat accumulated on them, as well as sculpting the side area as well.
How to perform this exercise:
- Lie on your back with your body taut
- Lift your knees up, hands behind your neck
- Push your body forward “Do not press your neck with your hand”
- While going up, bring your right elbow towards your left knee
- Slowly lower your body back to the ground
- Push your body up again but this time with your left elbow toward your right knee
Note: You can perform 10 repetitions in one direction, and then repeat the process in the other direction.
exercises to tighten the side:
The side muscles work in most home abdominal exercises, but you must train them separately to get tight sides and get rid of fat.
So be sure to include at least one of the following exercises.
14- Raise a side leg:
Gabion exercises - side leg raise
A wonderful and very easy exercise that works to tighten the sides from the bottom, and it also helps to strengthen the muscles of the buttocks as well.
How to perform this exercise:
- Lie on the right side of your body
- Raise your head slightly on the floor with the help of your right hand
- Put your left hand on your stomach
- Lift your right leg up to form a letter on both feet
- Lower your leg again, and repeat until the end of the set
- Repeat with the left leg the same number of repetitions.
15- Touching the foot:
Stretching exercises - touching the foot
One of the most powerful side exercises, it targets your side muscles from the top and is an easy exercise suitable for beginners.
How to perform this exercise:
- lay on your back
- Lift your head off the ground
- Spread your arms beside your body
- Stretch your right hand forward and try to touch your right foot
- Return to the starting point, and repeat with the left hand
16- Twist exercise:
Side exercises - Twist exercise
In my opinion, this is the best lateral stretching exercise as well as the hardest.
But it is a very effective exercise and will help you a lot in getting rid of fat in the sides and strengthening it.
How to perform this exercise:
- From a sitting position, fix your feet well on the ground, or under any object
- Lean your back slightly at an angle of about 30 degrees, and keep your neck and eyes forward
- Hold any small weight, be it a “ball or a water bottle”
- Move the weight from the far right to the far left and back
- Movement should be slow and steady, do not rush
- Keep your back and neck stable to avoid injury.
17- Side plank:
Side plank exercises
Plank exercises are generally one of the best abdominal exercises at home because they are very effective and do not require any weights.
This exercise is considered a magic solution to get rid of side fat, in addition, it works to sculpt the abdominal muscles to give it a very distinctive appearance.
So if you're going to the beach this year, don't forget this great workout.
How to perform this exercise:
- Lie on the side of your body
- Raise your body from above with your right elbow
- Put your left hand on your waist
- Make sure that your body is completely straight because this is the basis of the exercise
- Continue in this position for the time you specify
- Repeat on the other side - for the same amount of time
18- Lateral inclination with dumbbells:
Abdominal stretching exercises - lateral tilt with dumbbells
Well, you don't have a dumbbell, I know, but this exercise you can do with any weight.
I used to do this exercise - with a gas cylinder and sometimes a sand bucket - and it worked, too.
So if you do not have dumbbells, find any possible weight and try it, as weights work on muscle growth and are one of the best ways to burn fat.
And if you do not find any suitable weight, no problem, the previous exercises are enough, but remember this exercise as soon as you have the opportunity to go to the gym or buy dumbbells.
How to perform this exercise:
- Stand with your body straight, chest up, and looking forward
- Hold the weight in one hand
- The other hand is behind your head
- Lean your body in the direction that carries the weight down as far as possible
- Straighten your body back to the starting point
- Repeat the process until the end of iterations - and let it be 15 repetitions -
- Repeat with the other hand immediately after, the same number of repetitions