You don't need expensive equipment or a trainer to get rock-hard abs. With this easy home ab workout, you can efficiently sculpt your stomach muscles within the comfort of your living room. So put on some background music and get started!
The best part about this home ab workout is that it's suitable for beginners. You don't need any experience or special skills but just a little bit of motivation and determination.
Let's get started!
What are Abdominal Muscles?
Your abdominal muscles are located in front of the torso, and they play a crucial role in many basic movements. They're responsible for bending and twisting the spine and flexing the hips. In addition to enhancing physical performance, solid abdominal muscles also give you a sleek, toned appearance.
The abdominal muscles are divided into two main groups: the rectus abdominis and the oblique abdominis. The rectus abdominis is a long, thin muscle that extends from the ribs to the pubic bone. The oblique abdominis consists of four muscles - the internal and external obliques, the transverse abdominis and the quadratus lumborum. These muscles work together to rotate and flex the spine.
What are the Benefits of a Strong Torso?
A muscular torso is beneficial in many ways. It looks good, but it also helps you stay healthy and perform better athletically. Here are just a few of the benefits of having a solid torso:
Improved Posture
A muscular torso helps improve your posture by keeping the spine in alignment. When the abdominal muscles are weak, your spine is more likely to sag, leading to back pain and other health problems. Strengthening these muscles not only looks better but also feels better.
Reduced Risk of Back Pain
Having back pains is one of the most common health problems globally, and various factors can cause it. One major cause of back pain is weak abdominal muscles. When these muscles are weak, they can't support the spine properly, which leads to pain and discomfort. Strengthening your abs can help reduce your risk of back pain.
Related Article: Best Back and Shoulder Workout Routine for Women
Improved Athletic Performance
A muscular torso is essential for athletes as it helps them move more efficiently and powerfully. Strong abdominal muscles create a solid foundation for movement and help transfer energy from the upper body to the lower body. This can improve athletic performance in any sport.
Related Article: 15 Foods an Athlete Would Never Eat
Better Balance and Stability
Compound lifts train your glutes, lower back, hips, and core muscles. This leads to improved balance and stability, whether on the playing field or daily activities. Stable core muscles are required for most sports and other physical activities.
Slimmer Waistline
One of the most obvious benefits of a solid torso is a slimmer waistline. When the abdominal muscles are toned and strong, they pull in the waist, giving you a more streamlined appearance.
So there you have it - some of the many benefits of having a solid torso! With this home ab workout, you can start seeing results. So get started today, and you'll be on your way to a healthier, more athletic body.
Workout Description
|
Main Goal |
Build Muscle |
|
Workout Type |
Single Muscle Group |
|
Training Level |
Beginner |
|
Program Duration |
12 Weeks |
|
Days Per Week |
3 |
|
Time Per Workout |
30 Minutes |
|
Equipment Required |
|
|
Target Gender |
Male & Female |
The core is a complex area to train because it's made up of many muscles that work together. In addition, these muscles are often hidden beneath layers of fat and other tissue. This makes it hard to know which muscles need to be targeted to achieve results.
The best way to train your core is by using compound exercises that work multiple muscles at once. This way, you're sure to hit all the muscles in your core and see results faster.
Considering the pointers mentioned above, we have added a whole variety of workouts in your 12-week at-home abs workout that will keep you thoroughly engaged throughout the workout sessions and help you target all the muscles thrice a week without using any gym gear except your body weight.
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Target for the At Home Workout Plan
This entire 12-week home abs workout plan is targeted to feel and exercise your abdominal muscles like rectus abdominis, oblique abdominis, transverse abdominis etc., by incorporating compound workouts.
Since the abs are a little challenging to train, you will work out 3 days a week for 30 minutes each, where your complete focus will be on engaging your core correctly and working up the muscles.
Moreover, our thoughtfully curated workout plan helps you exercise at home using no gym gear except your body weight, making it perfect for all the men and women who do not want to go to the gym and yet develop a ripped physique.
Lastly, you will not only target your abs throughout the 12 weeks, but it is highly recommended that you train your abs along with your everyday exercises to develop a firm physique overall and don't end up looking disproportionate.
Related Article: How to Get Six-Pack Abs Fast
Workout Plan
To enjoy these workouts and reap maximum benefits, we wanted to give you a few pointers that will help you in enhancing the workout results.
- Focus on engaging your core by keeping the abs pulled in and tightened during all exercises. This will ensure that the muscles are working even when you're not specifically targeting them.
- Use weightlifting belts. A weightlifting belt will help you maintain proper form and target the core muscles more effectively.
Day 1
Since this will be your first day of training the abdominal muscles, we have kept the workouts at the easiest level, with only 3 sets of 15-20 reps each.
These simple everyday movements will help you build up your strength and enjoy a good core workout without having to move a lot and exhaust your muscles on the first day, because trust us when we say you will need your energy for the next 2 days of your training.
|
Exercise |
Sets |
Reps |
|
3 |
20 |
|
|
3 |
15-20 |
|
|
3 |
Max Time |
Day 2
Now that you have your muscles working and are getting into the working-out mode, we have modified the workouts a little.
This particular modification will keep you motivated because of the new workout variations we have added, allowing you to keep burning the unwanted fat and still hold you in one place, so you don't get irritated by the idea of getting up and down a lot.
|
Exercise |
Sets |
Reps |
|
3 |
15 |
|
|
3 |
15-20 |
|
|
3 |
45 Seconds |
Day 3
The first two days were setting up your workout tone and getting the abs in a bit of the habit to exercise.
Now, we understand that your abs will be hurting by this day, and your cramps will be annoying you. That is why, to keep you exercising your abdominal muscles, we have just mixed up your day 1 and 2 workouts so that you don't have to bother learning new workouts and postures and yet be able to train your muscles effectively.
This last day of abs workout every week for the next 12 weeks will help you add challenge to your workouts by intensifying your regular exercises. These workouts will get you burning up the fat and challenging all your abdominal muscles simultaneously so you can achieve your ripped physique at home within 12-weeks.
|
Exercise |
Sets |
Reps |
|
3 |
20 |
|
|
3 |
15 |
|
|
1 |
3 Mins |
Conclusion
Abs is one of the more difficult muscles to train, but you can achieve excellent results in just 12 weeks with compound exercises and a good workout routine. These workouts will help you focus on your abs and work them effectively while also training them and the rest of your body. Follow the tips we have given you to get the most out of your abdominal workout routine and achieve the physique you always wanted.
Reading List
Article Sources
- American Council on Exercise (ACE)-Sponsored Study Reveals Best and Worst Abdominal Exercises. https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/.
- Brumitt, Jason, et al. ‘Core Stabilization Exercise Prescription, Part I: Current Concepts in Assessment and Intervention’. Sports Health: A Multidisciplinary Approach, vol. 5, no. 6, Nov. 2013, pp. 504–09. DOI.org (Crossref), https://doi.org/10.1177/1941738113502451.
- ‘Core Conditioning: It’s Not Just about Abs’. Harvard Health, 22 May 2012, https://www.health.harvard.edu/healthbeat/core-conditioning-its-not-just-about-abs.
- Kim, Kanghoon, and Taesik Lee. ‘Comparison of Muscular Activities in the Abdomen and Lower Limbs While Performing Sit-up and Leg-Raise’. Journal of Physical Therapy Science, vol. 28, no. 2, 2016, pp. 491–94. J-Stage, https://doi.org/10.1589/jpts.28.491.
- ‘The Real-World Benefits of Strengthening Your Core’. Harvard Health, 24 Jan. 2012, https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core.
