You can do some of the best ab workouts from anywhere, not just the gym. For a lot of people, working remotely and working out at home has become the new normal. A strong abdominal region can still help prevent injuries in all aspects of our everyday lives. A strong core can help us not only be a better runner, cyclist, or athlete, but it can also help us perform our day-to-day tasks with much greater efficiency.
The process of gaining a strong core doesn’t just happen in the blink of an eye. It will require eating a nutrient-rich diet and engaging in a regular concentration of ab exercises, all while limiting those take-out pizza indulgences. You wouldn’t dare skip leg day, so why would you consider skipping your lower abs or obliques?
There are alternatives for reaching those fitness goals and achieving abdominal success from the safety of your own home. Fortunately for you, most don’t require recurring monthly fees, expensive at-workout equipment, or even a lot of space. All you need is some motivation to get away from that desk and start working out.
Here are six ab exercises that you can incorporate into any workout, such as upper body workouts or even cardio days.
Ab wheel
Equipment needed: Ab Wheel
Here’s how to do it: Kneel on the floor with knees positioned on a soft mat or folded towel. Slowly roll the wheel forward while tightening the core and with arms fully extended until your body is parallel to the floor. While maintaining form, roll the wheel back to the starting position. That’s one rep.
Note: If you are new to using an ab wheel, start slow and focus on form. And don’t overdo it on day one. You will want to be able to get out of bed and out of your car without agony.
Russian twist
Equipment needed: Medicine ball. You can also use a weight plate, dumbbell, kettlebell, or anything heavy found at home, such as a gallon of water.
Here’s how to do it: While sitting on the floor in the up position for a sit-up, grasp the medicine ball with both hands while extending your arms out in front of you. Twist your body from one side to the other while keeping your arms extended.
Plank
Equipment needed: None
Here’s how to do it: Start on all fours, and proceed as if you were going to do a push-up. Bend your elbows and allow your forearms to rest on the floor while keeping your elbows under your shoulder. Extend your legs out behind your body, forming a straight line down the entire length of your body. Hold for as long as you can. Continue doing this until you can do it with ease, and then increase by five to 10 seconds each time.
Side plank dips
Equipment needed: None
Here’s how to do it: Start in a right-side plank, with your right forearm on the floor, your left hand on your hip, and your left leg resting atop the right. Slowly lower your hips toward the floor a few inches and return to the beginning position. Do 10 reps on each side.
Dead bug
Equipment needed: None
Here’s how to do it: Start out by lying face up on the floor with your arms straight up over your chest. Lift your legs directly over your hips and bend your knees to form a 90-degree angle. While keeping your lower back in contact with the floor, simultaneously lower your right arm back past your head while straightening your left leg toward the floor until both come close but without touching. Pause, then return to the starting position and repeat on the other side. That is one rep. Do 10 to 15 reps.
Bird dog
Equipment needed: None
Here’s how to do it: Begin on all fours with your hands shoulder-width apart and your knees hip-width apart. Maintain a neutral spine, keeping your core engaged and back flat. Look down toward the floor in front of you, keeping your neck long. Extend one arm straight out in front of you and the opposite leg straight out behind you. Imagine forming a long, straight line from your extended hand to your extended foot. Hold this position for a few seconds, focusing on keeping your core engaged and hips level. Slowly return to the starting position and repeat on the other side. Do 3 sets of 5 to 10 repetitions.
Second-guessing whether you’re doing your crunches the right way? Check out our guide on how to do crunches correctly so you can achieve those rock-hard abs.
