Best abs workout at home without equipment

The best at-home workouts don’t necessarily require a ton of equipment—or any equipment—other than your own bodyweight. That’s good news for many exercisers who may not have If you don’t have a lot of equipment, at-home bodyweight workouts are clutch and allow you to keep up your fitness routine. You might think your options are limited if you don’t have a whole rack of equipment at your disposal, but that’s definitely not the case. You can use bodyweight exercises to work nearly every muscle in your body, from your quads (squats) to your butt (glute bridges, anyone?) to your chest (yes, you can do a push-up!) to your core ( They’re not just great for building strength, though: Bodyweight workouts can double as a cardio routine, especially when you choose moves that are easy to ramp up in intensity and perform them in such a way—usually circuit-style, with limited rest—that challenges you cardiovascularly. Plus, there are a ton of bodyweight exercises out there, meaning the possibilities for bodyweight workouts are nearly endless, and we’ve rounded up a bunch of them for you here. Want to really home in on your lower body? Workout #1 may be for you. Looking to get just as sweaty as when you run? Try #6. And if you’re looking for a way to strengthen your shoulders and arms, #11 may be one to try. Whatever your intended goal of the workout, the list below of the best at-home workouts that require only your bodyweight has you covered. Try a bunch of these workouts from SELF t...

These muscles wrap around your entire torso. Even your glutes, hip flexors and erector spinae (the muscles that hug your spine) are defined as core muscles. So, while sit-ups and crunches sound tempting, you could get more bang for your buck by being smarter with your ab workouts. If you add weights, the increased intensity could help build muscle, strength and stability across your entire core musculature, but it’s not make or break. Here are other ways to strengthen your whole core without weights. 3 best ways to strengthen abs without weights 1. Compound exercises (Image credit: Shutterstock) We love ab workouts at Tom’s Guide, but our top tip for building core strength is adding compound exercise. The difference between We’ve made it even simpler to plan your workouts by rounding up the You could also improve your chances of burning calories by combining these moves with high-intensity circuits, which activate the 2. Calisthenics (Image credit: Shutterstock images/ Jacob Lund) Calisthenics is a fancy way of saying bodyweight exercise. It sits in the Calisthenics can include gymnastics, which is why you’ll find it incorporated into CrossFit and Functional bodyweight exercises are one of the best ways to develop your core without weights. Recruiting only the weight of your body, you'll call upon your core muscles to stay stable and mobile during each move. You could also improve mobility and build functional muscle and stronger bones and joints. If you’re new to weightli...

If you're looking for The muscles in your butt—that's the gluteus maximus, gluteus medius, and gluteus minimus—are pretty darn important. They work together to When you sit all day, Translation: There are lots of good reasons to try these glute exercises at home. While weighted moves like Below, you'll find 14 moves you don't need any free weights or accessories for (with the exception of one move that requires a box or stair to step onto), meaning you can try these glute exercises at home. You could do all of them, but we might suggest picking about five or six to incorporate into your favorite strength-training routine. Try doing each move for 30 seconds, and work your way up to a full 60 seconds if that feels right for you. You can also count reps—aiming for at least 10 to 12 reps of each. Our model, Nikki Pebbles has been a New York City-based fitness instructor for over nine years. She is an AFAA and NCCPT certified personal trainer and group fitness trainer who regularly teaches cycling and dance cardio. • • Start standing with your feet just wider than hip-width apart and engage your core. • Hinge at your hips, sending your butt back, and bending both knees until your thighs are parallel to the floor. Focus on the movement coming from your hips, glutes, and hamstrings—not your knees and quads. Keep your core engaged so your back stays straight. • Stand by squeezing your glutes and return to your starting position. • Stand with your feet slightly wider than hip width...

Bodyweight exercises always recruit more than one muscle group for each exercise so it is impossible to isolate and work one muscle group specifically by doing one type of exercise. It is however possible to increase the load targeting specific muscle groups with specific exercises so that they respond the most to the challenge. The following chart helps you find the exercise that helps focus more on specific abdominal muscle groups for best results. Exercises increase in difficulty as you go down the chart.

The good news is that situps and crunches are just scratching the surface when it comes to moves that target your abdominals. There are lots of effective exercises that You may start an ab routine with the goal of achieving a more toned midsection, but the benefits you can reap go far beyond aesthetics. A stronger core is important for stability, support in everyday movements, Start on your hands and knees on the mat. Line your shoulders up over your wrists, and make sure your wrists are parallel with the front of the mat. Walk your knees back a few inches. Pull your navel in toward your spine as if there is fire on the mat and you’re trying to pull your stomach away from the fire. Tuck your toes under and lift your legs up off of the ground. Squeeze your quads and reach your heels toward the back of the room. Make sure your shoulders are over your wrists, and that you’re looking a few inches in front of your fingers to keep your head and neck elongated. Hold for 30 seconds. Come into a plank position with your shoulders over your wrists. Pull your naval in toward your spine, and hug your legs together as you bring the left foot to touch the right. Turn onto the right outer edge of the right foot, stacking the left foot on top. Press down through your right hand, keeping it directly underneath your right shoulder, and slowly bring the left hand onto your left hip. Pull the abs in toward the spine and the right hip away from the floor. Extend the left arm straight up to the...