17 six pack abs workouts for Beginners at Home

17 six pack abs workouts for Beginners at Home

You don’t need complex machinery or expensive gym memberships to sculpt great abs. in fact, the only real piece of equipment you need is a few square feet of flooring.

Based on the exercise recommendations of Greenwich personal trainer Danny Fisher, we have examined some tried and tested movements to find the best abs workout you can do from the comfort of your home. But if you think that means we’re going to take it easy, you’re wrong. This workout culminates in a grueling three-circuit superset designed to hit every part of your abs.

Can you bear it? If the answer is yes (we hope it is), here is the training you will be doing and you can find out how to perform the movements below.

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17 six pack abs workouts for Beginners at Home

1. Standing Bicycle Crunches

• Sets: 1
• Reps: 15
• Rest: None

Stand with feet together, knees slightly bent, hands behind head, and left heel lifted. Brace abs in tight and lift left knee up as right shoulder rotates towards knee (try to touch). Lower back to start. Do 20 reps, and the repeat on opposite side.

2. Bicycle

• Sets: 1
• Reps: 15
• Rest: 30 Sec

Lie on your back on the floor (or, preferably, on a mat for some support). Press your lower back into the floor and bend knees while keeping feet flat on the floor.
Place hands behind head, interlacing fingers if preferred. Keep elbows wide and gently cradle your head in your hands.
Bring your knees up, with shins parallel to the floor, as you lift shoulder blades off the floor. (Be careful not to strain or pull on your neck.)
As you straighten left leg out at about a 45-degree angle, turn your upper body to the right, bringing left elbow toward right knee. (Make sure the movement comes from your rib cage, not just your elbows.)
Return to center, with both knees bent and elbows wide.
Repeat on the other side: Straighten right leg to a 45-degree angle and turn your upper body to the left, bringing right elbow toward left knee.
Return to the starting position to complete 1 rep.

3. Sprinter Sit-Ups

• Sets: 1
• Reps: 15
• Rest: 30 sec

Lie on your back with your arms at your sides and legs extended. Sit up with an explosive movement, simultaneously bringing the right knee to your chest and swinging the left arm forward as if running. Sit up again, this time bringing the left knee in to the chest as you swing the right arm forward.

4. Scissors

• Sets: 1
• Reps: 15
• Rest: 30 sec

Scissors is an abdominal exercise that strengthens the transverse abdominals, helping flatten your belly and strengthen your entire core. Scissors is not only a core strength move, but it is also a great stretch for your hamstrings and your lower back. Everyone is looking for new ways to work the core, to flatten the belly and to improve flexibility.

5. Dumble Side Bends

• Sets: 1
• Reps: 15
• Rest: 30 sec

Dumbbell Side Bends Instructions

1. This exercise works the obliques. Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
2. Keep your feet firmly on the floor with a shoulder-width stance.
3. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
4. Without pausing at the top, bend down to the left.
5. Repeat for desired reps.

​Side Bend Tips:

1. Always keep your back straight, eyes facing forwards, and bend at the torso only.
2. Concentrate on the stretch and contraction of the oblique muscles (down the side of your body).
3. Keep the dumbbells close to your body.
4. This exercise can also be performed while seated on the end of a bench.

6. Straight Leg Drops

• Sets: 1
• Reps: 15
• Rest: 30 sec

How to: Lie on a mat on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.

Form note: Move slow and with control, making sure not to arch your back at any point in the move, says Jenna Epperly, ACE-certified trainer at Jim White Fitness & Nutrition Studios in Virginia Beach, VA.

Reps/sets you should do to see results: Repeat 15 to 20 times for three to four sets. If performing solo (not in a circuit), rest 30 seconds between sets.

7. Russian Twists

• Sets: 1
• Reps: 15
• Rest: 30 sec

To perform the Russian twist, first, one should sit on the floor with knees bent as in a “sit-up” position. The feet should be kept together and slightly above the ground or put under a stable surface. The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty.

Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves the arms from side to side, the harder the exercise becomes, working the abdomen that much better. When moving one’s arms during the exercise, it is crucial to not stop between repetitions or else one will lose the effect of working the abdomen. Constant breathing in and out during the exercise is important as one should not hold one’s breath.

8. Plank

• Sets: 1
• Reps: 15
• Rest: 30 sec

Master the plank and you’ll have a core so tough even Jules Verne wouldn’t contemplate travelling to the centre of it. The plank strengthens and tones an array of muscles found all over your body, including your shoulders, arms, lower back and rump, but the primary target is the abs, which really feel the squeeze.

There’s even a free mental workout chucked in too, because your willpower is tested by the challenge of staying perfectly still for as long as possible.

9. Plank Knees to Elbows

• Sets: 1
• Reps: 15
• Rest: 30 sec

1. Lay face down on the ground with extended legs.
2. Point your toes while you place your hands beneath your shoulders.
3. Push yourself up into the plank position.
4. Maintaining a tight core and flat back, bring your left knee to your right elbow.
5. Pause and slowly return each to the starting point.

10. Sliding Pike

• Sets: 1
• Reps: 15
• Rest: 30 sec

Slowly raise your hips and pull your toes up towards your hands without bending your knees. The final position should look like an inverted V; you’ll feel the stretch in your hamstrings. Hold the pose for a beat, then slide your feet back to the start.

11. Earthquake

• Sets: 1
• Reps: 15
• Rest: 30 sec

How to do Earthquake :

• Step 1: Sit down on the ground with your legs flat on the ground.
• Step 2: Keep your upper body straight but begin to lean back at the waist.
• Step 3: Lean as far back as you can and then hold it. Don’t round your back.
• Step 4: Hold for the desired time and then rest.

12. Roll Up Exercise

• Sets: 1
• Reps: 15
• Rest: 30 sec

Begin on your back with your legs straight and arms reaching overhead. Lift your head and arms off the floor and begin to roll up to sitting, focusing on the abs pulling toward the spine to engage the deep abs (aka the transverse abdomonis), rounding the back, and keeping the motion smooth.

13. Rolling Like a Ball

• Sets: 1
• Reps: 15
• Rest: 30 sec

A classic Pilates exercise, rolling like a ball, is almost always included in Pilates mat classes. Some people can roll up like a pill bug and have lots of fun with this exercise right away. For those with low backs that don’t round as well, rolling exercises are a little more challenging, though they are worth the effort to develop. Supported roll back is excellent preparation for this exercise.

You will need to maintain a good C-curve scoop of your abdominals. Make sure that you are on a surface that is padded. A thin mat on a hard floor is not enough padding for the spine. In the classical Pilates mat exercise sequence, this exercise follows one leg circle and comes just before one leg stretch. You can make this exercise part of a home Pilates mat routine, and this is similar to the roll over.

14. Advanced Leg Raises

• Sets: 1
• Reps: 15
• Rest: 30 sec

As with most exercises, you can make the leg raise tougher by introducing some weight. With this variation you hold a dumbbell or sandbell between your feet as you perform the exercise. Keep the weight light, because it really doesn’t take much to make the leg raise very challenging indeed, and also you don’t want a heavy dumbbell to slip when you’re holding it with legs fully extended above your crotch.

15. Advanced Frog Kicks

• Sets: 1
• Reps: 15
• Rest: 30 sec

Inner thighs are a problem area for a lot of women. This move can help tone that harder-to-work area while giving your abs a workout at the same time. You’ll definitely feel it the next day, says Pop Pilates founder Cassey Ho, who uses it in on her Blogilates YouTube channel.

What it does

The move strengthens your adductor muscles and, in the advanced version, gives your abdominal muscles a challenging workout as well.

16. Crab Toe Touches

• Sets: 1
• Reps: 15
• Rest: 30 sec

Sit on the floor with your feet in front of you and hands behind you. Your fingers can be pointed towards the side or behind you. With your feet on the floor, lift your hips skyward. Pause when your body is parallel with the floor.
Focusing on contracting the core first, bring your right hand up while simultaneously lifting your left leg up. Touch your right hand to your left toes.
Slowly return to the elevated position and switch sides. Bring your left hand to your right toes. Keep alternating back and forth.

17. Mountain Climber

• Sets: 1
• Reps: 15
• Rest: 30 sec

Climbing a mountain would be a daunting workout to most, but what if the mountain is the floor? That’s the concept behind mountain climbers. Performed from a plank position, you’ll alternate bringing one knee to your chest, then back out again, speeding up each time until you’re “running” against the floor.

While it sounds simple, mountain climbers exercise almost the entire body and raise your heart rate. You can easily add mountain climbers to your morning workout at home or the gym, in a hotel room while you’re traveling, or even squeeze in a few in the break room at work.The basic move is great for beginners, but more experienced exercisers can take things up a notch with variations.

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