Do you want to have 6-pack or 8-pack abs without going to the gym? Or Are you looking for best ab workouts without equipment?
Well, you are at the right place. It’s good that you care for your body and want it to be in a good shape. We’ll be guiding you to do ab exercises, which can be done at home easily. You don’t need to pay hefty gym membership fees to get 6-pack abs.
A defined and strong core not only enhances your physique but also contributes to overall stability and posture. While many people associate effective ab workouts with gym equipment, there are plenty of impactful exercises that require nothing more than your body weight.
In this article, we will explore five of the best ab workouts without equipment that can help you shed belly fat and build a solid foundation for your core strength.
List of the Best Ab Workouts Without Equipment
1. Basic Crunch
This is the most common ab workouts without equipment, which is done by the people all over the world to tone their abs.
To do basic crunches you need to lie on the floor with your hands behind your head. Then bend your knees at 90 degree angle. Then lift your shoulders off the floor by a few inches and hold that position for a moment, then slowly move back down.
Your lower back should be on the floor while performing crunches. Repeat the step as many times as you can.
2. Spiderman Plank Crunch
To do this exercise you need to start in a normal plank position with your forearms on the ground and your body perfectly straight.
After that, bring your right knee towards your right elbow and return to the plank position. Repeat this step with your left knee. Do at least 10-15 reps.
3. Bicycle Crunch
This is a good ab workout to get rid of your belly fat and get hot abs that you can flaunt. Firstly, you need to lie on your back with your hands behind your head. Then raise your legs and bend them at 90 degrees.
Then slowly bring your body upwards with right elbow towards your left knee and hold that position for a few seconds. Then return to the previous position and slowly bring your left elbow towards your right knee. Do 10-15 reps.
4. Cross Crunch
This ab workouts for women and men targets specific muscles that are the external and internal obliques. To perform the cross crunch, you need to lie on your back with your hands behind your head.
Then raise your legs and bend them at 90 degrees. After that, cross one leg over the other such that your ankle rests on the bent knee. Then lift and rotate your upper body towards the leg bent on the floor.
Do some reps and then change the leg resting on the floor. “Breathe out when you lift and rotate and breathe in as you slowly lower to the start of the exercise.”
5. Reverse Crunches
Reverse Crunches are perfect for your lower abs workout. To perform reverse crunches, lie on your back with hands beside you, palms down. Lift legs, bending knees at a 90-degree angle. Keep thighs perpendicular to the ground and lower legs parallel.
Engage your core, exhale, and lift your hips off the ground, bringing knees toward your chest. Squeeze at the top, maintaining control. Inhale as you slowly lower your legs, avoiding them touching the ground between reps.
Focus on deliberate movements, aiming for 12-15 reps in 2-3 sets. Reverse crunches target the lower abs, enhance core strength, and offer an effective alternative to traditional crunches with reduced neck strain.
6. Mountain Climbers
Start in a plank position with your wrists directly under your shoulders. Bring your right knee towards your chest, then quickly switch and bring the left knee in.
Continue alternating in a rapid, climbing motion. Aim for 30-60 seconds of continuous movement, keeping your core engaged throughout.
7. Leg Raises
Lie on your back with your hands placed under your hips for support. Lift your legs towards the ceiling, keeping them straight. Slowly lower them back down without letting them touch the ground.
Aim for 12-15 repetitions, focusing on controlled movements to target the lower abdominal muscles.
8. Russian Twists
Sit on the floor with your knees bent and lean back slightly, maintaining a straight spine. Hold your hands together and twist your torso to one side, bringing your hands to the floor beside you.
Alternate sides in a controlled manner, focusing on the rotation of your core. Aim for 20 twists on each side.
Tips for Maximum Effectiveness:
- Consistency is Key: Perform these exercises regularly to see noticeable results. Aim for at least three to four sessions per week.
- Combine with Cardio: While ab workouts are essential, incorporating cardio exercises like running, cycling, or jumping jacks can help burn overall body fat, including the stubborn belly fat.
- Maintain a Healthy Diet: Exercise alone may not be sufficient to lose belly fat. Combine your workouts with a balanced diet rich in whole foods, lean proteins, and vegetables.
Concluding Words
We hope that you get hot 6-pack abs after performing these best ab workouts without equipment at home. Remember to focus on proper form, stay consistent, and combine your efforts with a well-rounded fitness routine and a healthy diet.
With dedication and perseverance, you’ll be on your way to a stronger, leaner core and a healthier overall physique. But, if you are suffering from any medical condition like slipped disk- Don’t do these exercises without consulting your doctor.
If you’ve done any other exercise to get 6-pack abs, you can discuss that with us in the comments. If you like our article, then don’t forget to share it with your friends because sharing is caring.
