Top 10 Ab Exercises For Home Workouts
A strong core is not just about achieving toned abs; it also offers a multitude of benefits, including improved posture, enhanced stability, better balance, reduced risk of sports-related injuries, and relief from lower back pain. Nora Minno, RD CDN, a certified personal trainer at the Daily Burn, emphasizes that a strong core can make everyday activities easier, such as climbing stairs or enduring long hours at your desk.
The great news is that you don't need a gym membership to strengthen your core. Most exercises targeting your abs can be done in the comfort of your home. In this article, we'll explore Nora Minno's favourite at-home ab workouts with step-by-step instructions to help you achieve a stronger core.
1. Heel Tap
How to do it:
- Begin by lying on your back with your knees bent at a 90-degree angle and your feet off the ground.
- While keeping your knees bent, extend one foot to touch the floor, then return to the starting position.
- Repeat this movement on each leg ten times, totaling 20 reps.
Muscles targeted: Lower abs
2. Leg Lower
How to do it:
- Start with your legs at a 90-degree angle directly overhead.
- Slowly lower your legs about four to five inches, keeping them hovering in the air, and hold this position for 5-10 seconds.
- Return to the 90-degree angle and repeat the exercise for 10 reps.
Tip: Lower your legs until you feel your core muscles activate.
Muscles targeted: Lower abs
3. Russian Twist
How to do it:
- Sit up straight with your knees bent and your feet in front of you.
- Lift your feet about a foot off the ground and engage your core.
- Twist your entire upper body to one side, keeping your legs in front of you.
- Repeat this movement on the other side, performing 10 reps on each side.
Tip: For added intensity, hold a dumbbell or medicine ball.
Muscles targeted: Obliques
4. Side Plank with Dips
How to do it:
- Position one elbow directly under your body and raise yourself into a side plank.
- Lower your hip until it hovers just below the ground, then use your core to return to the starting position.
- Repeat this exercise on the same side for 10 reps before switching sides.
Tip: To reduce strain, place your front knee down.
Muscles targeted: Obliques
5. Standing Knee to Hands
How to do it:
- Stand up straight with your arms overhead.
- Lower your arms and bring your knee to meet your hands.
- Repeat this motion on the same side for 10 reps before switching legs.
Tip: Hold a dumbbell or medicine ball for an added challenge.
Muscles targeted: Lower abs
6. Standing Oblique Crunch
How to do it:
- Stand up straight with your feet wide apart and lower into a wide-leg squat.
- Place your hands behind your head and lower your upper body toward one knee, then the other.
- Perform a total of 20 reps, 10 on each side.
Muscles targeted: Obliques
7. Tuck-Crunch-Extend
How to do it:
- Lie on your back with your hands behind your head and knees curled into your chest.
- Extend your legs, hovering them about a foot above the ground, and hold for a few seconds.
- Return to the starting position and repeat the exercise 10 times.
Muscles targeted: Upper and lower abs
8. Half Sit-Up
How to do it:
- Sit up straight with your knees bent and feet flat on the ground in front of you.
- Slowly lower your upper body about four to five inches away from your feet and hold for five to 10 seconds.
- Return to the starting position and repeat the exercise 10 times.
Tip: To adjust the difficulty, move your feet closer to your body or use a dumbbell or medicine ball for added resistance.
Muscles targeted: Upper abs
9. Beast with Shoulder Tap
How to do it:
- Begin on all fours, hovering your knees and shins slightly above the ground.
- Keeping your knees and shins off the ground, tap your right hand to your left shoulder and then place it back on the ground.
- Alternate between shoulders for a total of 20 reps, 10 on each side.
Muscles targeted: Total core
10. Bird Dog with Retraction
How to do it:
- Position your hands and knees firmly on the ground.
- Lift your right arm directly in front of your body.
- Simultaneously lift your left leg until your hip is parallel to the mat.
- Once stable, bend your lifted arm to a 90-degree angle, then return to the original position.
- Perform this motion 10 times on each side.
Muscles targeted: Total core
Insider's Takeaway
Strengthening your abdominal muscles is essential for improving posture, and balance, and preventing sports-related injuries. Incorporate these ab-focused exercises into your routine by performing three sets, two to three times a week. However, remember that a strong core encompasses lean muscle tissue throughout your entire trunk, so it's important to complement your workouts with exercises that strengthen your back as well.