So you want to train your abs, but preferably from the comfort of your own home? We totally get that! Whether you prefer to avoid the gym’s hustle and bustle or just want to squeeze in a quick workout in the evening, you can always and everywhere work on your abs. The great thing is that with the right ab exercises for home, you can effectively strengthen your core. We’ve put together some useful tips and exercises for you!
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How to Get Abs?
Everyone has abdominal muscles – otherwise, your body wouldn’t have any support! 😉 But there’s a big difference between strong abs and visible abs. Many people think they need to do endless crunches to get a six-pack or a flat stomach, but that’s unfortunately not how it works. Visible abs are the result of a combination of training, nutrition, and a low body fat percentage.
What’s the key to visible abs (six pack)?
✔ Lower your body fat percentage: Your abs will only become visible when your body fat percentage is low enough. This can be achieved by creating a calorie deficit through diet and exercise. This doesn’t mean you need to crash diet, but rather be mindful of what you eat and make sure to stay active.
✔ Combine ab exercises with full-body workouts: Doing just crunches isn’t enough. Exercises like squats, planks, and kettlebell swings not only strengthen your core but also help burn fat.
✔ Eat enough protein: Protein is essential for muscle recovery and growth. Choose lean protein sources such as chicken, fish, eggs, yogurt, and legumes to support your muscles.
You don’t need to have a six-pack or a flat stomach. Strong abs are important, even if they’re not visible. A well-trained core offers many health benefits, which we will discuss below. Want visible abs? Then the focus is not only on training, but primarily on lowering your body fat percentage through a combination of healthy eating and exercise.
Benefits of Training Your Abs
We all know that exercise is healthy. Training your abs also brings significant benefits for your overall health!
- Less back pain: Research shows that training your abs can help prevent and relieve lower back pain. A strong core supports your lower back and reduces pressure on your spine.
- More stability and balance: Your core helps improve your balance and coordination, which enhances performance in sports and daily movements, while preventing injuries.
- Better posture: Strong abs contribute to an upright posture, which helps prevent neck and back pain. This is especially important if you spend a lot of time sitting at a desk.
The Best Ab Exercises for Home
Want to effectively train your abs without leaving the house? Here are five powerful ab exercises you can do at home:
Plank
Get into a push-up position, resting on your forearms, and keep your body straight. Engage your core and glutes, holding the position for 30 seconds. This strengthens your core and improves stability.
Bicycle Crunches
Lie on your back and alternate bringing your elbow toward your knee while extending the opposite leg. This exercise works both your abdominal and oblique muscles.
Leg Raises
Lie on your back, lift your legs straight up, and slowly lower them without letting them touch the ground. This targets your lower abs.
Russian Twists
Sit on the ground, lean back slightly, and rotate your torso from side to side. Add weight for extra challenge. This exercise strengthens your obliques.
Mountain Climbers
Start in a plank position and alternate bringing your knees to your chest. This dynamic exercise boosts your core strength and conditioning.
A Strong Core for Obstacle Runs
In addition to the health benefits of trained abs, they can also help you with certain obstacles during the Strong Viking Obstacle Run! For the Monkey Bars, strong abs are essential for keeping your body balanced. Also, for obstacles like Helga’s Braids and Dragon Ropes, where you need to rope climb, having a strong core is key. Not only do they help you pull your body up, but they also help you maintain stability as you climb to the top.
Training your abs brings many benefits (except for some muscle soreness, of course…). So grab a yoga mat, lie down, and start with the above ab exercises at home!