![]() While crunches and sit-ups are getting a bad rap lately (like being worthless, or setting you up for injury), there is a time and a place for them as well. Sit-Up Reach © Sasham | – Ab Exercises Without Equipment. Additionally, they train your transverse abdominis, a significant part of the core muscles, more than regular crunches do. Instructions: Part 2, Exercise #57. Reverse crunches target the bottom part of your rectus abdominus, turning your four-pack into a six-pack (the more you pack the better). Reverse Crunch © Sasham | – Ab Exercises Without Equipment. One should be careful to use proper technique with V-Ups however, since wrong execution can lead to back injury. They can also help strengthen your lower back muscles and thighs. V-Ups are a great way to work both upper and lower abs at the same time. Flexion of the body with a compound of the hands and feet. V-Up © Sasham | – Ab Exercises Without Equipment. You work on your chest, deltoids, triceps, serratus anterior, subscapularis, hip and spine flexors, erector spinae… Instructions: Part 1, Exercise #26. It’s just tough to beat Indian push-ups as far as upper body exercises go (without equipment). As you use compound movements (instead of isolation) you work on strength and endurance of many muscle groups. Indian push-ups can be a mighty alternative to regular push-ups and work both on muscle building and body flexibility. Indian Push-Ups © Sasham | – Ab Exercises Without Equipment. Bicycle crunches are great to change things up – they also workout your rectus abdominis and obliques pretty hard. Femaleĭoing regular crunches all day long can get pretty boring. Bicycle Crunches © Sasham | – Ab Workouts at Home. FemaleĪs research shows that poor hip activation leads to frontal plane knee collapse, always try to include exercises that activate the glutes. Instructions: Part 1, Exercise #21. ![]() Plank With Hip Extension © Sasham | – Ab Workouts at Home. While focusing to reach the ceiling with your feet and maintaining the form, your abs are being worked hard. Instructions: Part 1, Exercise #19. Femaleīottoms Up is a superb ab exercise, especially for the lower abdominal region. Bottoms Up © Sasham | – Ab Workouts at Home. The benefits of the Boat Pose are numerous: it strengthens the abdomen, hip flexor, and spine supporting muscles it stimulates your kidneys, the thyroid and prostate glands, and can help you relax and better your digestion. Boat Pose © Sasham | – Ab Workouts at Home. The hanging knee raise targets the rectus abdominis, the hip flexors and the obliques (especially by moving the knees laterally). Instructions: Part 1, Exercise #3.ģ. Hanging Knee Raise © Sasham | – Ab Workouts at Home. Climbs the trunkĬrunches are one of the most common ab exercises. Crunches © Sasham | – Ab Workouts at Home. For instructions on how to perform these exercises, please visit those article.Īside from planks and stomach vacuum, this is our take on the top 10 ab workouts at home (in no particular order) – no equipment required! 1. The exercises in this article are based on our comprehensive abs exercises guide where we presented 66 exercises in Part 1 and Part 2. We previously elaborated on planks here and here and introduced the stomach vacuum. In all reality, it takes a lot more than just high reps of many assorted abdominal moves to develop an envy worth set of six pack abs, or even a flat or moderately toned stomach.
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