Abs workout at home
introduction
Those who want to stay fit have the option of training at home or registering in one of the many fitness studios and exercising there. It is no different when it comes to abdominal muscle training. Here, however, there are more options for doing the training on your own than with other muscle groups in the body. The following pages explain what abdominal muscle training can look like at home.
When doing abdominal muscle training at home, you usually don't have any equipment available and you have to fall back on what you find in the apartment or in the house. A classic problem in training is correct execution. Especially with sit-ups and crunches, the execution is not always correct and can therefore quickly lead to back pain. In general, crunches don't go as high as sit-ups.
Crunches and sit-ups
Crunches: The starting position for crunches is lying on your back on the floor. Now the head and shoulders are lifted a little off the floor. This lifting activates the abdominal muscles and makes them tense. This position with raised shoulders and head is now held for a few seconds and then released again. However, the head is not completely laid on the floor, so that a certain basic tension still remains. This makes the exercise even more intense and is therefore preferable to sit-ups. In addition, you have the opportunity to vary this exercise many times. You can put your hands behind your head and put your feet on the floor. Then slowly lift your upper body and pull your chin slightly towards your chest. Again, the end position is held for a few seconds before continuing with the next repetition.
Sit-ups: In this exercise, the entire upper body moves up much more than in the crunches. The head always remains in extension of the cervical spine (Cervical spine) and it should be ensured that it is carried out correctly. Here, too, the highest position can be held for a few seconds before descending back towards the ground.
Also read: Training the abdominal muscles - you should pay attention to this
Side planks
This exercise is very effective for the abdominal muscle training and trains the whole Support apparatus of the trunk, such as the lateral abdominal muscles. The supporting one poor stands directly under the shoulder, the Feet lie one above the other with the lower sides on the floor and the body will be in a line below tension held. The second arm can be on the hip lie or support yourself there. Those who are practiced and who have already done this exercise often can increase the level of difficulty by holding their hips slowly up and down emotional. This exercise should approx. 30 seconds per side be carried out and can with short breaks three times be repeated.
Leg drops
This exercise is great for training the lower abdominal muscles. The Starting position is on the Lying back with the Poor on the side of the body. The legs will now straight up stretched and are in a parallel position. The legs will now be in this position slowly lowered and then raised again. To a Hollow back in this exercise too avoid, should the Legs not too far down be guided. The raising and lowering can be either ten to 15 times repeated, or approx. 30 seconds be performed. Then the legs are in the vertical position held and crossed alternately. The arms can either laterally on the body or off the body stretched away be.
Hip Thurst
This exercise will for a minute executed and also trains that balance and the coordination. The starting position is again Lie on your back with your legs in the air upscale. This time, in addition to the legs, the hip lifted up in the air so the lower back no longer touches the ground. From this position, first the hips are placed on the floor and then the legs are lowered just above the floor and held there. Then you stretch your body up again. The Stabilize arms either the hip or lie sideways on the floor for better balance.
Russian twist
The basic position in this exercise is sitting on the floor with Feet placed on the floor. Now the upper body slightly backwards leaned. Would you like that Increase the level of difficulty, then you can the feet also raiseinstead of placing them on the floor. Regardless of whether you have chosen the easy or the more difficult variant, you now turn your upper body to the right and left for a minute and above all train with it the lateral abdominal muscles. Who the legs raised has a greater intensity on the middle abdominal muscles. Another variation of the exercise is done through the addition of weights when doing abs exercises that are held in the hands.
Plank
Light Plank: This exercise is also known as a board and is the simplest form of board as a light plank. The main focus of this exercise is on the abdominal muscles. However, the supporting muscles of the trunk are also included. With the Light Plank, the body is supported on the knees and elbows. This exercise is particularly suitable for beginners. The aim is to hold this position with the trunk straight for a certain period of time (e.g. 30 seconds).
Plank: This exercise is the next level of the board and a bit more challenging than the light plank. The support surfaces are now the elbows and feet. Thus, a larger area of the body is in the air and must be held, which increases the intensity upwards. Modifications of the exercise are the lifting of legs or arms, and an associated increase in the load.
Full Plank: This variant of the board is the next level and a little more intense than the plank. Here the athlete is in the push-up position and tries to hold this position for as long as possible. The buttocks should not sag and the body tension should be maintained throughout the exercise period. The head is in line with the spine and breathing should continue normally.
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Mountain climber
This exercise is only for advanced athletes suitable as they Previous experience and a certain Skill level presupposes. Starting position is the push-up, from which then alternately the right and the left leg laterally to the upper body to be attracted. This exercise primarily trains those Abdominal muscles, but in combination with push-ups it can also be used as a whole-body workout, as it uses almost all of the important muscle groups.
More advanced exercises
The exercises on the side Washboard abs exercises can be carried out 80% from home. Pick 2 exercises each for the lower, oblique and straight abdominal muscles and do them every 2 days. The accompanying pictures give you an impression of the execution of the respective exercise.
Summary
General guidelines for training the Abdominal muscles concern i.a. the number of weekly units. So should between two and three times a week be trained to the Muscles not to overload and to give them enough time to regenerate. After a while, boredom can creep in during training. To counteract this, you should pay attention to variety in your training plan and keep adding new stimuli. It should also be noted that you are not only training your abs, but also those Opponent muscle (Back muscles). In addition to the training, there is also a balanced and healthy diet one of the basic building blocks for successful abdominal muscle training.
