Top Best 10 Abs Workout At Home

One of the most stubborn areas of the body that accumulates and holds on to fat, especially in men, is the stomach. Exercising your abs can be the way to take on stubborn stomach fat and to keep it off.
It will take dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You get this by dieting and exercising consistently.
If you do 5 minutes abs workout daily you can get abs within a month.
Good looking abs need 0% figure.
You can get abs without going to gym and without any equipment at home. These are the best exercises at home.



Jackknife Crunch




Jack-knife sit ups are a great, low- impact exercise for strengthening abdomen muscles. They are also essential towards achieving a six pack.
Jack Knife crunch exercise is one of the crunches variety for upper abs work out that is very effective with targets on the rectus abdominal muscle to get six pack abs in no time. Performs this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan.

How to do
* Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
* As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.
Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
* While inhaling, lower your arms and legs back to the starting position.
* Repeat for the recommended amount of repetitions.
(If you are really advanced you could use a medicine ball for added resistance.)

Benefits 
* The jackknife crunch exercise chiefly targets the rectus abdominal muscles, which are the muscles that cross the middle of your stomach.
* Other muscles that support and work with the jackknife crunch include the obliques on the sides of your abdominal, your inner thigh muscles and your hip flexors that bring your knees toward your chest.



Cross-Body Crunch




Cross body crunch is an exercise that works in developing your abs and obliques.
You can do regular crunches all day long, but that gets pretty boring for you and your abs. Cross body crunches are a great way to target the rectus abdominal and the obliques in one easy exercise.

How to do 
* Lie flat on your back and bend your knees about 60 degrees.
* Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
* Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement.
Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
* Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
* Continue alternating in this manner until all prescribed repetitions are done.
You can also do all of your repetitions for one side and then switch to the other side.

Benefits 
* The cross-body crunch is a calisthenics exercise that primarily targets the obliques and to a lesser degree also targets the abs.
* This exercise is good for beginners. 



Leg lifts 




Leg lifts are some of the best exercises you can do to work out your abs and your legs. There are a variety of leg lifts that you can do, depending on your physical condition and the level of intensity that you’re looking for in a workout.

How to do
* Lie flat on your back with your legs stretched out in front of you.
* Bend your knees and raise your legs.
* Straighten your legs until your feet are pointed at the ceiling.
* Slowly lower your legs.
* Slow it down if this exercise is too easy.
* Repeat 3 sets of 10-20 leg lifts.

Benefits 
* Beat exercise of lower abs.
* This is one of the most brilliant way to lose tummy fat. If your abs are not fully ripped, you can see brilliant results in just 1-2 months of regular exercise.
* One can easily target lower abdominal muscles by performing leg raises. When you start doing leg raises exercise, you can feel some pain in lower abdominal muscles. This is the indication that a particular body part is the most targeted.
* This improves the flexibility and strength of hip flexors.
* improve strength of your thighs too. 



Hanging Leg Raise




The hanging leg raise (also called “hanging leg lift”) is a uniquely effective ab exercise. It is also very difficult to complete for a beginner. 
The hanging leg raise requires you to actually hang from a bar. Hanging is key because it allows your midsection to fully extend so that you can contract your abs more than is allowed with most standard ab exercises.
To perform hanging leg raises all time all you need is your body and a horizontal bar – don’t have access to a pull-up bar? Not a problem! A ledge, tree branch or piece of playground equipment will suffice.

How to do
* Grab a bar and just hang, let the momentum disappear and do nothing until your body is still and the legs are straight.
* Flex all your muscles especially your Lats, Abs, and muscles surrounding your elbows.
* Slowly raise your feet up to the bar, remember to keep your legs straight.
* Lower your Legs and Repeat.
* Repeat 3 sets of 10 hanging leg lifts.

Benefits 
* The process of raising your hips translates into increased functional power, useful in your athletic endeavors.
* Hanging leg raises will increase your lower back strength.
* Mobility and flexibility are increased.
* No expensive ab rollers, roman chairs or ab swing machines required.
* Hanging from a horizontal bar decompresses your spine.
* Hanging leg raises target the entire abdominal region (rectus abdominal aka. your six pack along with your obliques and serratus anterior).



Sit ups




The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominus and also work the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles. Sit-ups target the hip flexors, rectus abdominal and also work the iliopsoas, tensor fasciae latae, rectus femoris, sartorius, and, to a very small degree, the obliques.
Doing sit-ups is a quick way to get stronger abdominal muscles. Start off with the basics and then try some modifications to the traditional sit up when you get stronger.

How to do 
* Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
* Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
* Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
* Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
* Repeat for the recommended amount of repetitions.
Variations: This exercise can be performed with a weighted plate being held by both arms resting on the chest. The way to perform this exercise is to cross your arms by making an X and grabbing the weighted plate.
Note Your hands will no longer be behind your head.

Benefits 
* No need to buy equipment and gym membership
* Boost your overall fitness and health. Yes, sit ups will help you look better by burning calories and ripping your abs, but some of the better benefits you’ll get are from the strengthening of your core and stabilizing muscles, like the ones that protect your spine.
* Easily modifiable to up your challenge.
* Sit ups target your abdominal muscles.



Scissor Kick Exercise




Very easy to do. Mostly scissor targets lower abs. Movement involves very short range of motion so greater isometric- like endurance is required. Scissor kicks are an effective abdominal exercise. It is particularly useful because it can be modified to suit a beginner or expert exerciser and does not require any additional equipment.
The Scissor Kicks Exercise works your abs and legs. Tone your legs with this exercise, as part of a standard Pilates routine. You can put your hands directly beneath you for a tougher workout, or place them at your sides for support. It is important to keep you lower back down, on the ground.

How to do
* To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down.
Note:The arms should be stationary the entire time.
* With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
* Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
* Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
* Repeat for the recommended amount of repetitions.
Variation: As you get more advanced, you can wear ankle weights for resistance.

Benefits 
* Best exercise to target lower abs.
* It also pulls the abdominal wall inward, and with the help of the rectus abdominis and the obliques, it holds the abdomen flat.



Mountain Climbers Exercise 




The “mountain climber” exercise is a full body exercise used in everything from children’s’ gym classes to boot camps to increase heart rate and core stability. Learning the proper technique can help you avoid injury and increase the number of calories you burn.
Mountain climbers are calisthenic exercises that challenge your balance, agility and coordination.

How to do 
* Put on exercise shoes.
* Find a stable, non-slippery surface on which to do the exercise.
* Get on all fours and rise into a plank/push up position.
* Adjust your stance. Place your arms a little wider than your shoulders while you are in your plank position. Now, the arms will not move for the remainder of the exercise.
* Ensure your abs are contracted. Pull them up and in to stabilize your core. You will also keep your hips and abs in the same position while you do the exercise.
* Bring one knee into your chest, as far as your flexibility will allow.It should be in line with your leg and chest, rather than out to the side. Your knee or clothing may lightly skim the floor.
Don’t lift your hips to make the movement easier. Keep them in the original plank position and only move your knee as far as flexibility allows.
* Replace it behind you and repeat on the opposite side.

How to do 
* Burns calories and strengthens your core, hips, and thighs.
* They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation.
* They are a compound exercise, meaning they work several joints and muscle groups simultaneously.
* This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.



Plank 




The plank (also called a front hold hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
The plank strengthens the abdominal, back, and shoulders.
As of May 2015 the world record for a front plank, resting on elbows, is held by Danish fitness instructor Tom Hoel with a time of four hours and 28 minutes.
The Weighted Plank is a more difficult progression of the body weight plank by adding a weight plate.

How to do 
* Put your body into the push-up position but with your elbows on the floor, and your whole body flat. Hold this position for as long as possible.
* Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds.
Variation: You can add a weight plate to make it more difficult. 
Note: Don’t put the weight on your lower back alone.

Benefits 
* Planks can give you a tighter tummy, improved posture, flexibility, and balance, a better mood, and less back pain.
* Planks are a phenomenal exercise for core strengthening, as they engage multiple muscle groups simultaneously.




Russian Twist




The Russian Twist is a type of exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen. The exercise is believed by those who practice it to build explosiveness in the upper torso, which may help in sports such as swimming, baseball, track & field, hockey, golf and boxing.
The Russian Twist is one of the classic core exercises.  People generally associate this exercise with the obliques.  The truth is, this a great core workout because it includes all of the core muscles.

How to do 
* Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
* Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
* Twist your torso to the right side until your arms are parallel with the floor while breathing out.
* Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
* Repeat for the recommended amount of repetitions.
Variation: As you get more advanced, you can hold a weight with both arms for resistance.

Benefits 
* This exercise works your obliques where as most core exercises just work your mid section (abdominal) it also strengthens your back which in turn helps with maintaining good posture.
* It strengthens the rectus abdominis, internal obliques, and the external obliques. It reduces the risks of cardiovascular diseases like strokes and heart attacks.
* It also helps to improve the balance of the individual.
* It is not just your abdomen that is working here. Your lower back too is strengthened due to the position of your back during the exercise.
* It reduces fat in the abdominal muscles and loses weight.



Side Plank




The side plank improves spinal stability as well as upper body and core strength with an emphasis on the obliques. The exercise also increases balance throughout the body. The side plank is an often overlooked exercise for building strong abs. This exercise is good for side abs.

How to do 
* Lie on your right side, in a straight line from head to feet, resting on your forearm.
* Your elbow should be directly under your shoulder.
* With your abdominal gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine.
* Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Benefits 
* Increases balance throughout the body.
* Side Plank requires you to balance on one arm, so this is a great pose for strengthening your shoulders, wrists, and arms. Make sure to keep your arm strong.Don’t lock your elbow, and don’t sink into your shoulder.
* Side Plank is really a full-body pose. You work pretty much every part, and the legs are no exception.
* Improves concentration.






Quote:
Don’t take rest after your first victory because
 if you fail in second, more lips are waiting to say that
 your first victory was just luck.
– A.P.J Abdul Kalam 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s