The 4 Top Exercises for Training ABS at Home | Video Guide

0
68

The 4 Top Exercises for Training ABS at Home

Due to the COVID-19 coronavirus pandemic, in many countries, including the USA, gyms, and fitness centers closed, so the issue of training abs at home is now very relevant.

Training ABS at Home
Top Exercises for Training ABS at Home

We recently published Arnold Schwarzenegger’s training program, which involves training all major muscle groups, but it’s hard to imagine good physical shape without abs.

In this article, we will focus on home press training and talk about four exercises for training the press at home, which will help you get a relief press without going to the gym.

There are a huge number of different techniques for training the abs, but in this article, we will talk about the four most effective exercises for the press that can be performed at home.

Before proceeding directly to the exercises, I would like to remind you that the abdominal muscles, like other muscles, are under the layer of subcutaneous fat, and the layer of subcutaneous fat in the abdomen is usually much larger than elsewhere. So, even if the abdominal muscles are very well developed, but the level of subcutaneous fat is high, you are unlikely to see the cubes on the abdomen.

Therefore, if you still want to achieve the coveted cubes on the abdomen, then press training should be combined with the process of burning fat (low-carbohydrate diet, the use of various fat burners, etc).

It is also important to note that the abdominal muscles work during any exercise and even while walking, so if you want to get the most out of your workouts, don’t forget to rebuild your abdominal muscles. We recommend training the press 2-4 times a week, as well as increasing the amount of protein you need to rebuild muscle (you can use whey protein or amino acid complexes for this purpose).

You can now proceed directly to the exercises.

1. Plank

One of the most popular exercises for the abs. The plank is an isometric exercise that must be performed to prepare the abdominal muscles and the whole body for further training. The plank helps to activate the abdominal muscles, making them function more efficiently.
Despite the supposed simplicity, this exercise is technically complex.

The technique of executing the plank can be seen in the video published below.

Note that you should feel the work of the rectus abdomen while performing the plank.

  • Perform 3 approaches;
  • Approach duration – at least 30 seconds;
  • Rest between approaches – 30 seconds.

| Read more about Plank Challenge 

2. Sit-ups With Medicine Ball

Despite their popularity, classic abs twists are not effective enough because most of the load is taken up by the hip flexors.
Therefore, we recommend performing short twists. It is desirable to perform this exercise with a Medicine ball, but you can do it without. Replacing Medicine ball with other equipment.

When performing this exercise, you need to make sure that the main load falls on the abdominal muscles, and for this, you need to push the vertically Medicine ball (or another load).

  • Perform 3 approaches;
  • Number of repetitions in the approach – 20-25;
  • Rest between approaches – 60 seconds.

3. Russian twist

The Russian twist pump the obliques muscle. This exercise, like the previous one, it is desirable to perform with a medicine ball, but you can do without it, replacing the Medicine with another load.

The technique of performing a Russian twist is shown in the video.

  • Perform 4 approaches;
  • Number of repetitions in the approach – 15 turns to the right and 15 turns to the left;
  • Rest between approaches – 60 seconds.

| See also: How to Training Oblique muscle

4. Toe Touches with Medicine Ball

Another Top exercise for training abs at home. To perform the exercise, you will need a medicine ball or any other weighting agent, for example, a 5-liter bottle of water, the weighting agent is not so important in this case, you can perform the exercises with your own weight.

  • Perform 3 approaches;
  • Number of repetitions in the approach – 10 -15;
  • Rest between approaches – 60 seconds.

Сonclusions

We’ve covered 4 effective ab exercises that you can even do at home. You can train your abs every day, 15-20 minutes a day will be enough to strengthen your core muscles.

Source

https://books.google.com.ua/books/about/The_Big_Book_of_Abs.html?id=VbSwAAAAQBAJ&redir_esc=y

https://books.google.com.ua/books/about/Ultra_HD_Abs_Workout.html?id=KJ4QMQAACAAJ&redir_esc=y

 

Leave a Reply