A busy schedule or other reasons may make joining a gym impossible, so people prefer to exercise at home. However, the unavailability of gym equipment makes the home workout less appealing to individuals who are health conscious.
However, there are several home workouts available that are very effective and can be done without using any gym equipment.
6 Abs Exercises For Men & Women Without Equipment For Beginners
01. Abdominal Crunches (16 Reps-2 Set)
You should lie on your back with your knees bent and your arms should be stretched forward.
Then try to lift your upper body off the floor slowly, hold for 5-10 seconds, and gradually lower it back to the floor.
Abdominal Crunches especially target the rectus abdominis and the obliques. You can use a dumbbell or any weight (if available at home) to make the workout tough and more challenging.
02. Russian Twist (20 Reps-2 Set)
Place your hands together and twist from side to side while bending your knees, lifting your feet and tilting your back slightly.
There’s no doubt the Russian twist is one of the most effective exercises for building your core. Since the Russian twist helps with rotational movement, it’s a common exercise among athletes and you can try this home workout for your abs without having any equipment to build strength. Use a dumbbell in your hands to make Russian Twist harder.
03. Heel Touch (20 Reps-2 Sets)
Your body should be on the ground, legs bent, arms at your sides, slightly lift your upper body from the ground and alternately reach your heels with your hands.
A heel touch engages most of the abdominal muscles, including the upper and lower abs, the transverse abdominis, and the rectus abdominis. So, don’t forget to include this exercise in your abs workout list at home.
04. Leg Rises (10 Reps-2 Sets)
For this exercise, lie on your back with your hands beneath your hips for support.
Then raise both legs until they form a right angle with the floor, slowly lower them back down and repeat the process again.
The main focus area of Leg Rises are
- Abs
- Glutes
- Quadriceps
05. Mountain Climber (32 Reps-2 Sets)
In the pushup position, bend your right knee towards your chest while keeping your left leg straight. Switch quickly between the two legs and adjust your speed according to your strength.
Mountain Climbers can strengthen a number of muscle groups such as
- Abs
- Glutes
- Calves
- Quadriceps
- Lower Back
06. Plank ( Hold For 30-45 Seconds)
Maintain a straight body position while your forearms and toes are on the ground, and hold this position for as long as possible.
The plank strengthens the abdomen, shoulder, and back. The more time you hold your plank, the more endurance you will develop, and endurance is essential for improving your strength.
The Bottom Line
These are the most basic home workouts without equipment for abs that you can start doing as a beginner.
Try to do at least 2-3 sets of the said reps for each exercise and later you can add some more variations of exercises for abs to your list when these will become easy for you to do. Watch Your Diet & Start Your Journey Today.
