Fall is settling upon us, but that doesn’t mean you can’t work towards your summer 2021 bikini body goals! Abs look & feel great no matter the season. Here’s our guide on for the best at-home ab workout of 2020. It’s trainer recommended, and equipment free!
Looking for the best at-home ab workout of the year? Look no further, fitness queen! Check out these moves that will get you the tight-tummy definition you crave.
Complete 4 full rounds.
Knee to Elbow Crunch (Bicycle Crunch)
This move targets your upper abdominal muscles.
How to do the move:
- Begin by lying flat on the floor, on your back. Place your hands behind your head or on the back of your neck.
- Bring your left knee in to your chest, while simultaneously drawing your right elbow in to your knee. Return to flat position.
- Bring your right knee in to your chest, while simultaneously drawing your left elbow to your knee.
- Repeat these movements quickly, paying attention to your upper and lower abdominal muscles.
- Important Note: your lower back should be touching the floor at all times to avoid injury.
Leg Raise
This move targets your lower abdominal muscles.
How to do the move:
- Begin by lying flat on the floor, on your back. Place your hands behind your lower back.
- Focus on keeping your lower back as flat as possible.
- Slowly raise both legs up to about 45 degrees off the floor.
- Slowly lower both legs back down to flat lying position.
- Repeat. You should feel this movement in your lower abdominal muscles.
- Important Note: your lower back should be flat against your hands at all times to avoid injury.
Upward to Downward Dog
This move targets your upper & central abdominal muscles.
How to do the move:
- Begin by lying flat on the floor, belly down. Lift your upper body, and place both hands directly beneath your shoulders. This is the “upward dog” position.
- Shift your weight backwards, pressing your booty up, and lifting up onto your feet onto your toes. Breathe out as you move, engaging your abdominal muscles. Your head should be between your arms, facing down. This is the “downward dog” position.
- Repeat alternating between both of these movements. This should feel like a stretch when in either upward or downward dog position, but the shift between the two positions is the abdominal work.
Elbow Plank Step Outs (or Plank Jack)
This move targets your obliques (side ab muscles).
How to do the move:
- Begin in plank position, resting on your forearms.
- If you’re unfamiliar with plank position, begin by lying flat on your belly. Place both hands beneath your shoulders and press directly up. Your back should be flat, creating a “table” like surface. Make sure your hands are stacked beneath your shoulders. Lower down from your hands, so your elbows are beneath your shoulders, and you are resting your weight on both your forearms and toes. You should feel this in your shoulders and abdominal muscles.
- From plank position, feet should be a comfortable width apart. (Not too wide, not too narrow). Step out your right foot, for a wider position. You should feel this in your right obliques (side ab muscles) and middle abs. Return your right foot back to straight, standard position.
- Next, step our your left foot for a wider position. You should feel this in your left obliques (side ab muscles) and middle abs. Return your left foot back to a straight, standard position.
- Important Notes:
- For higher intensity movement, try jumping both feet out to a wide stance, and then jumping both feet back into to the standard stance. This is called a plank jack.
- Throughout your plank, focus on having tight abdominal muscles, keeping your elbows stacked beneath your shoulders, and a flat back. Imagine someone trying to balance a glass of water on your back!
Side Plank Rotations
This move targets the obliques (side abs), and helps to get definition lines in the abs!
Complete one set on the left, then 1 set on right. (Total = 90 seconds of movement). Try to avoid taking a break between the left and right sides.
How to do the move:
- Begin by lying on your left side. Transition into a side plank.
- If you’re new to side planks, they’re very similar to standard planks! Rather than facing down and relying on both arms, you’ll be facing to one side and resting your weight on only one arm. Begin by lying on your side, and press your hand beneath your shoulder. Lower so that your elbow is stacked directly beneath your shoulder. You should feel this in your left oblique (side ab) muscles. Focus on keeping your core tight and flexed.
- Reach your right hand into the space between your left ribs and the ground.
- Rotate from your core, and lift your right hand up to point towards the ceiling.
- Complete 45 seconds on your left side, then switch to your right! Same thing, different side.
Hip Bridges (or Hip Dips)
This move targets the obliques (side abs). Complete one set on the left, then 1 set on right. (Total = 90 seconds of movement). Try to avoid taking a break between the left and right sides.
How to do the move:
- Begin by lying on your left side. Transition into a side plank.
- With your core tight, your left hip should be above the ground. Flex your core, and dip the hip to touch the ground. Don’t hang out there! Immediately push back up to a side plank.
- Complete 45 seconds on your left side, then switch to your right! Complete a total of 90 seconds of hip dips.
We hope you break a sweat with this tricky at-home ab workout!