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Home-workout for abs

Do you want to tone your body, but you don’t know where to start? Or you don’t have the opportunity to go to the gym? I got ya!
Here is my favorite home-workout for flat and toned abs, which you can do anywhere. Yes, you heard it right, even at home, while watching Netflix, haha. This workout is for everyone, beginners, amateurs and pros. The following exercises are a few of my ABSolute (see what I did here?) favorites and they have worked really well for me. So, grab your yoga matt and a bottle of water and get going!

Anatomy of the abdominal muscles

Before we move on, let me quickly show you and explain to you how the abdominal muscles work and the characteristics of each muscle group. I am not (yet) a professional of anatomy, therefore I don’t want to go into details. I will only explain the most important muscles. You can find the full description, more about the location and function of the abdominal muscles on this very informational websites. Click here or here. Unfortunately I couldn’t find a free picture of the anatomy of abdominal muscles. But here is a link to a very structured and clear picture. Click here.

1. The rectus abdominis

This muscle of the muscle is the superstar among the abdominal muscles, because it is the most well-known muscle. It is the long, flat muscle located vertically along the front of the abdominum. The “linea alba”, a strong tendinous sheath, divides the rectus abdominis down the middle. Three other horizontal sheaths give the muscle it’s famous six-pack look.

2. The internal and external obliques

The external oblique is a muscle pair located on both sides of the abdominum. It runs diagonally downward from the lower ribs to the pelvis. The internal obliques are a pair of muscle, which are just below the external obliques. They run from the lower ribs to the linea alba and end in the lower back.

3. Transversus abdominis

This is the deepest muscle, which wraps around the torso from front to back and from the ribs to the pelvis.

The exercises

Before I move on to the exercises I want to quickly tell you how to do them.

  • Perform the exercises back to back, meaning moving on to the next exercise, when you have finished one.
  • When you completed all exercises (called one round), perform another 1-2 rounds of all exercises.
  • Depending on your level of fitness, perform as many repetitions you prefer. You know your body best. I will just give you an orientation on how many repetitions is the “standard”.

IMPORTANT:

  • Always move with control and put attention on your lower back, especially. It shouldn’t hurt in any way.
  • If it hurts, stop with the exercise and move on to the next one.
  • Tense your core muscle throughout the whole exercise.

Without further ado let’s move on to the exercises. Have fun!

1. Leg Raises

Targets: Rectus abdominis or full core, but especially the lower belly

Reps: 20

 

  • Lie flat on your back with the legs extended
  • Pull the legs up until 90°
  • The upper body and lower back should remain on the floor
  • Concentrate on the lower back and push it against the ground
  • Slowly, move your legs to the floor again
  • Repeat this movement 20 times

2. Plank Pose

Targets: rectus abdominis and external obliques

Hold for: 45 seconds – 1 minute

  • Beginning in low lunge extend the right leg and then the left leg
  • The weight of your body should now be fully supported by your forearms and toes
  • Tighten your entire core
  • Look onto the floor
  • Keep a neutral neck
  • Hold this pose for about 45 seconds

3. Side Plank

Targets: External and internal obliques

Hold for: 30 seconds on each side

 

  • Use your obliques (the abdominal muscles on the sides) to lift your body on one side
  • Lift your hips away from the mat
  • The feet are stacked
  • Head is in line with the spine
  • Extend the top arm
  • Hold the pose for 30 seconds on each side

 

4. Russian twists

Targets: External obliques

Reps: 10 reps on each side

 

 

  • Sit on the floor with your legs either on the floor or in the air
  • The knees are bent and the back is straight
  • Exhale, rotate your torso to one side
  • Return to the start position, inhaling as you do so
  • Repeat the movement on the opposite side
  • Do 10 reps on each side

5. Heel touches

Targets: Lower belly and obliques

Reps: 10 on each side

  • Lie flat on the back, with your knees bent and feet flat on the floor slightly wider than your shoulders
  • Extend your arms down the side of your body, palms facing in
  • Exhaling, crunch your torso forward and to the side, so that you can touch your heel
  • Inhale and return to center
  • Repeat the movement on the opposite side
  • Come back to the starting position
  • Do 10 reps on each side

6. Toe Taps

Target: Upper abdominal muscles

Reps: 20

 

  • Lie flat on the back with both arms above your head
  • Extend your legs to 90°, this is going to be your starting position
  • Inhale
  • Lift your torso and try to touch your toes with your hands
  • Exhale
  • Slowly go back down and return to the starting position
  • Repeat this movement 20 times

You made it! Congratulations! Now it’s time to build more muscles. If you want to know how you can gain muscle mass, make sure to check out my previous blog post How to build muscle mass as a woman.

I hope you had fun doing this home-workout. If you find this blog-post informational, please consider leaving a comment or share it on your favorite social media platform. Thanks for reading,

xx Hana

 

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  1. Author’s gravatar

    I love your shoes so much! Where they come from? Thanks!

    1. Author’s gravatar
      @Helene

      Hi Helene! My shoes are from Sketchers. xx Hana

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