Breaking

Wednesday, 3 February 2021

Making the Best Out of Your Ab Exercises at Home

There are plenty of AB exercises that you can perform at your home to get the six-packs of your dream. The best of these exercises are the ones that engage more than one of the major abdominal muscles. This article will help you to make the best out of AB Exercises at home. 


AB Muscles: 

The abdominal wall contains multiple layers of different muscles with some soft tissues, nerves, and blood vessels. The strengthened AB keeps your entire body strong and stabilized. One of the first muscles that came to your mind is the rectus abdominis when we talk about abs. The Rectus abdominis is the outermost muscle, and the transverse abdominis is the innermost muscle of the abdominal wall. It means transfers abdominis is the closest muscle to your spine with wraps around your torso between the ribs and hips. 


Similarly, the set of internal and external oblique muscles run along the sides of your torso. Above the transverse abdominis, there are internal obliques, and then the external obliques are on the top of those- the superficial muscles. Moreover, some smaller muscles in the AB wall make up form decor, which works to stabilize the spine and let you bend and twist without getting hurt. 


The best AB movements at home:

If you are looking for the best AB exercises at home, then you are at the right place. You don't need to perform complex aching movements or buy some heavy and spacious exercise equipment. But you can perform on your own or get a simple yet well-made ab roller to get the best of ab exercises at home. The great fitness instructor and trainer Crystal Williams and other experts listed the best ab exercises at home. 


Plank: 

No equipment was used.

Plank Is one of those exercises that work on more than one muscle, and it is known for targeting the Glutes, Deltoids, and Core. To perform the plank exercise, follow the below steps.

  • Lie down on the floor and put your palms flat on the floor such that your hands are shoulder-width apart. Bend your arms such that your shoulders are stacked directly above your wrists. 
  • Stretch your legs behind you and keep your feet hip-width apart. 
  • Balance your body while engaging the abs, core, butt, and quads.
  • Try to hold the plank position for at least 15 seconds if you are a beginner. Otherwise, you can hold the position for as long as you can.


Lateral Plank Walk:

No equipmentwas used. 

A lateral plank walk is an advanced form of the plank which intensifies the challenge and engages major muscles of the body, including Abs. To perform the plank walk: 

  • Please start with the same position as you perform the plank ( Palms Flat on the floor, her arms are shoulder-width apart, shoulders stacked directly above the wrist, legs fully extended behind you, and the feet are hip-distance apart). But now your body should be a little bit high.
  • Start the exercise by taking a step towards the right side with your right hand and right foot. Move back to the center and take a step towards the left side in the same way and come back to complete one repetition of this exercise. 
  • You can perform the repetitions in one direction and then repeat the same in the other direction. Perform a number of sets as per your intensity. 


Dead Bug Exercise: 

No equipment was used. 

This exercise works not only on the ab muscles but also in training left-right Coordination between the upper and lower extremities, which ultimately improves cognitive functions. Below are the steps to follow for a proper dead bug: 

  • Lie on the floor with face and arms up. Bend your legs to bring your knees directly over your hips, and your thighs make a 90° angle with calves. Now, at the same time, bring your left arm down above your head while extending your right leg and pushing it towards the floor. 
  • Pause in this position and return to the starting position. Now repeat the same on the opposite side. Perform at least ten reps on each side to complete one set of exercises. 


Kneeling Rollouts:

With Ab wheel roller. 

The knee rollouts, the progressive form of AB exercises dad, engage your AB muscles with the bonus of strengthening your core. To perform this exercise properly, follow the below steps; 

  • Lie on the floor. Now grasp the handles of AB will ruler with your arms fully extended.
  • Start kneeling on the floor and engage your abs. 
  • Roll forward slowly until your belly is just above the floor while keeping your arms extended in front of you.
  • Rollback into your knees to return to the starting position.
  • Repeat the same exercise 10 to 15 times.


V Roll Outs: 

With Ab wheel Roller.

V roll Out movements is just like the knee rollouts. However, this exercise engages your obliques too. Do ab rollers work To perform this exercise, 

  • Start kneeling on The floor and grasp the handles of every ruler in your hands.
  • Keep your arms fully extended and roll out slowly towards the right side of your body at about a 45-degree angle. 
  • Return to the starting straight position and then rotate slowly at the left side of your body.
  • Keep the same rolling in and out on opposite sides 10 to 15 times.


Bridge Hold: 

With Ab wheel roller. 

This great exercise engages the stabilizer muscles in a great way. From the core to abs, glutes, and the overall lower body muscles work in this exercise. Follow the below step to perform this exercise properly: 

  • Start on your back with feet straight and strapped. 
  • Raise your hips towards the sky and roll the ab wheel towards your glutes. (Grasp the roller properly and keep it in enough so that it does not slip away). 
  • Squeeze your glutes and raise them as much as possible while keeping you and engaged through this ab wheel exercise. 
  • Try to maintain this bridge position for up to 30 seconds. Take a rest and repeat.

No comments:

Post a comment