You don’t always need complex machinery or an expensive gym membership to sculpt great abs. Especially with an ongoing global pandemic, the only real piece of kit you need is a few square feet of floor.
Our Alpha Pharm Team has sifted through some tried-and-tested moves to find the best abs workout you can do from the comfort of your own home. Although, if you think that means we’re going to be taking it easy on you, you’re clearly mistaken. This workout is designed to hit every part of your abs. Think you’re up for the challenge? If the answer’s yes (which we hope it is), then clear out a bit of space and prepare to burn that midsection.
- Sit Ups
One of the most common and effective ab-burning techniques, Sit Ups are the perfect way to get your mini circuit started. Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. We recommend doing 25 reps per set.
- Star Plank
This tricky variation of a plank engages your entire body as your core works to centre yourself. Your whole body needs to be held in place by your core for the duration of this exercise. From a press-up position, walk your palms and toes out and away from your body until they form an x-shape. Brace your core to keep a flat line from your head to your hips and toes. Hold for the required time then walk back to a normal press-up position. Aim for 1 minute with this one, and across 2 sets if you’re capable.
- Reverse Crunch
Lie on your back with your arms on the floor by your sides, palms facing down. Bend your knees and bring them towards your chest area by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor. Squeeze when at the top then slowly lower until your thighs are perpendicular to the floor. We recommend aiming for 20 reps per however many sets you can handle.
Additional Workout: Russian/Abdominal Twist
Sit holding the weight plate with your arms extended and feet off the floor. Quickly twist at the torso, turning from side to side. Depending on the weight you’re using, we recommend completing up to 25 reps per set.
Yes, we did mention this list did not require any equipment, but this workout is for anyone who owns loose weights or medicine balls. Much more effective than static rotations standing up, your core must be continually engaged to keep you balanced while the twist works either side of your body. Both sides? That’s one rep.
If you’re looking for ab and core-focused workouts involving the gym and/or equipment, read up on our more in-depth workout blog.
If you have any questions about how to properly perform these workouts, feel free to reach out to the team at Alpha Pharm Canada. Our team is always happy to help with any related questions.