most effective ab exercises without equipment
Most Effective Ab Exercises Without Equipment
Leg raises, plank exercise, variations of crunches, etc., are some of the most effective ab exercises that don't require any fitness equipment. The following Buzzle write-up provides information on abdominal exercises that you could perform in the confines of your home.
Most fitness enthusiasts aim towards getting a well-toned body. They often incorporate effective abdominal exercises to their workout routine to get rid of abdominal fat so as to get toned abs. Well, you don't always need to go to the gym, and work on an equipment to achieve this goal. You can include some of the most effective ab exercises without equipment in your routine to get toned abs. Perform these exercises thrice a week, so that your muscles have some time to recover. Here are some exercises that you could perform:
Leg Raises
- Lie down on your back, keeping your legs fully extended and arms by your side.
- Lift both your legs off the ground, till you form a 45 degree angle with the floor.
- Exhale as you go up and inhale as you slowly lower your legs back.
- Do not touch the floor while bringing your legs down. Stop when your legs are a couple of inches away from the floor.
- Repeat this exercise 15 to 20 times, and perform 2 - 3 sets. Make sure that you do it slowly, avoiding jerky movements.
- Lie down on your back on the floor, with legs bent at the knees and feet planted firmly on the floor.
- Interlock your hands behind your head and crunch your torso so that your chest touches your knees.
- Breathe out as you come up, and breathe in as you go back down.
- Go down in a controlled motion.
- Perform 15 to 20 repetitions. Do 2-3 sets, resting for 2-3 minutes between each set.
- Lie down on your back. Keep your legs fully extended and arms by your side.
- Join your legs and lift them up so that your thighs are perpendicular to the floor.
- Crunch your abs when you pull the legs towards your chest.
- Exhale as you bring your legs towards your chest by lifting your hips off the ground.
- Inhale as you go back to the starting position.
- Do 2 to 3 sets of 15 to 20 repetitions.
- Lie down on your side on the floor with your knees bent and legs on top of each other.
- Position the right hand behind the head, and keep the left hand close to your torso, by the side on the floor.
- Exhale and elevate your body upwards until your right elbow touches your left knee.
- Inhale as you lower your body to the starting position.
- Repeat the movement by positioning the left hand behind the head, and elevating the body till the left elbow touches the right knee.
- Perform 2 to 3 sets with 12 to 15 repetitions for a good abs workout.
- Lie down on your stomach, supporting the weight on the forearms and toes.
- Lift your body up so that your weight is supported by the elbows and your forearms touch the floor. Your upper arms should be perpendicular to the floor.
- Make sure your hips are up and the legs are fully extended.
- Stay in this position for 20 counts and maintain normal breathing.
- Repeat the exercise 2 to 3 times. It will strengthen your stabilizer muscles and increase your core strength.