The 5 Best At-Home Ab Exercises

Hi Team! So many times we are asked by people we meet all over what are the best exercises to tone a certain body part or to achieve a certain look which has inspired us to write a series of dedicated to you guys to help get you started on the right foot.

Here are the 5 best at-home ab exercises that can be done whether you are a beginner or an expert. Try them at home during commercial breaks, with a friend, or put them together at your own risk, for a super burn on those abs. We rated these as the 5 best ab exercises because they work your upper abs, lower abs, obliques (love handles) and lower back completely, safely and effectively. Always remember to keep your core engaged for maximum results.

I CAN AND I WILL!

1) Low Plank Hip Dips

Targets: Obliques, Transverse Abdominis

You should feel it in: Shoulders, abs, sides of hips

Equipment needed: Mat

Modification: Hold position kneeling on mat with feet up

Key Points to remember:

• Keep your elbows under shoulders.

• Keep your back flat (from head to heels).

• Tilt pelvis forward until you feel your abs tighten up.

• Avoid dropping your lower back as this can cause injury.

On the mat, get into a plank on your elbows, keeping them in line with your shoulders. Raising up on your toes, keeping legs and feet together, exhale and move your hips in an arc motion from left to right, making sure to go as far as you can without breaking form (as shown). Keep your belly button tight and inhale every time you go back to starting position.

2) Windshield Wipers

Targets: Obliques, Transverse Abdominis, Rectus Abdominis

You should feel it in: Hips, abs, obliques, lower back

Equipment needed: Mat

Modification: Hold position with knees bent

Key Points to remember:

• Keep arms at your sides with the palms facing down for stability.

• Keep your head up (chin touches chest).

• Avoid arching your lower back as this can cause injury.

On the mat, lay down, facing up keeping both of your legs together and straight up in the air (as shown). Leading with your toes exhale and move your hips in an arc motion from left to right, making sure to go as far as you can without breaking form. Keep your belly button tight and inhale every time you go back to starting position.

3) Double Crunches

Targets: Rectus Abdominis, hip flexors

You should feel it in: Upper abs, lower abs, hip flexors

Equipment needed: Mat

Modification: Keep movement small

Key Points to remember:

• Keep your toes pointed (tippy toes).

• Keep your head up (chin touching chest).

• Press your lower back as hard as you can down onto the mat to avoid using your legs and your back.

• Lift your shoulder blades off the mat and keep the movement small for maximum results.

• Avoid slamming your back and legs to the ground as this can cause injury.

On the mat, lay on your back with your fingertips at your ears, keeping your elbows pointed forward. Keep your knees bent with toes pointed on the mat, exhale and lift both your legs and your upper body at the same time, making sure to go in as far as you can without breaking form (as shown). Inhale and return to starting position, making sure to use your abs only to complete the movements.

4) Seated Leg Raises

Targets: Lower abs, Rectus Abdominis, Hip Flexors

You should feel it in: Lower abs, Upper abs, front of hips, legs

Equipment needed: Chair

Modification: Complete exercise with one leg at a time.

Key Points to remember:

• Keep seated at the edge of the chair.

• Keep shoulders back to protect your back.

• Use only your abs to lift and lower legs.

• Avoid slamming your feet into the ground and using your back and legs to complete this exercise as this can cause injury.

On the chair, put your hands on the legs of the chair. Keeping legs and feet together and fully extended, lean slightly back until you can feel your core become engaged. Inhale and bring your knees as close to your chest as possible. As you move your legs, you will feel your upper body start to slightly move back and forth. This is ok. Exhale and straighten those legs out, making sure to go as far as you can without touching the ground.

5) Feet-Up Crunches (GGG's)

Targets: Upper abs, Rectus Abdominis

You should feel it in: Upper abs

Equipment needed: Mat

Modification: N/A

Key Points to remember:

• Keep your head up (chin touching chest).

• Keep toes pointed up to the sky and not pointed forward.

• Press your lower back as hard as you can down onto the mat to avoid using your legs and your back.

• Avoid moving your legs and head/neck as this can cause injury.

On the mat, lay down face up, with your knees bent and feet up (as shown). Keeping legs and feet still, inhale and lift your shoulder blades off the mat using only your abs to lift and lower. Exhale and lower your shoulder blades back down onto the mat, while keeping your head up. If you feel this exercise in your neck, then you are using your neck instead of your abs to complete the workout.

Remember, these are just a few of the best exercises to change your midsection but you will only see true results if you combine these exercises with a well-rounded workout and the proper nutrition and vitamins. These exercises alone, as with any spot-focused exercises, are just a part of the formula.

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Happy Lifting!