If you want to tone your abs and work on your posture at the same time, doing some abdominal exercises at home can definitely help.
A strong core not only gives you a strong look but also makes everyday tasks and movements easier and painless. Regular practice of some basic exercises can enhance posture, improve balance and stability, as well as reduce the chances of spinal injury and pain.
So, are you ready to sculpt your midsection in the comfort of your own living room? Try the following ab exercises at home to get your core really hard. Pick a few from the list, mix and match to create an effective abs workout circuit.
Abdominal exercises at home to tighten the trunk muscles
Here are five killer exercises to work out at home:
Deadbug is one of the best at-home abdominal exercises to stabilize and strengthen the core. Not only is this effective and safe exercise good for the body, but it also targets the back and spine, improving posture and relieving lower back pain.
To make a dead insect:
Lie on your back on a mat with your knees bent and your arms extended straight up toward the sky. Lift your knees at a 90-degree angle, making sure your shins are parallel to the floor.
Engage your stomach muscles and press your lower back into the floor. Simultaneously lower your right arm and left leg, returning them to the starting position. Repeat the exercise with the opposite arm and leg and continue the exercise for a few reps.
2) Flutter kick
Flutter kicks are one of the best abdominal exercises that can help tone your core and abdominal muscles, and also strengthen your hip muscles. Moreover, it targets the lower back and quads and promotes cardiovascular health by improving heart rate.
To perform a flutter kick:
Lie on your back with your legs up and hands at your sides. press your lower back to the floor; Engage your abs, and lower your legs while keeping your back flat on the floor.
Start doing small kicks up and down with your legs, and continue the exercise for a few more reps. The key to getting the most out of the exercise is to keep your lower back pressed to the floor and begin the movement with your legs only.
3) Hip stretch
Hip raises, also known as the reverse push-up or reverse push-up, are one of the most beneficial abdominal exercises at home that target the major abdominal muscles and the deep abdominal muscles as well.
This is a great abdominal exercise for beginners and is also ideal for people with back pain, as it is less tiring than other core exercises such as sit-ups. Hip lifts also help tighten flabby abdominal muscles and tone your midsection.
To do a thigh lift:
Lie on your back on a flat surface and raise your legs until they are perpendicular to your torso. Engage your abs, tighten your navel muscles, and raise your hips as high as you can without lifting your upper back.
Slowly lower your hips back to the starting position, and repeat the movement. Keep your hands next to your torso throughout the exercise. Continue for a few reps. To make the exercise more challenging, complete each repetition without letting your hips touch the floor.
4) Hold the hollow body
One of the most effective at-home abdominal exercises, the hollow body load strengthens the core and stabilizes the lower back while preventing back injuries and relieving pain. This exercise also targets the gluteal muscles and hip flexors and helps maintain a healthy spine.
To make a hollow body knot:
Lie straight on your back with your knees bent and hands at your sides. Lift your knees up above your hips, with your shoulders off the ground.
Tuck your chin toward your chest, and extend your arms toward your legs with your thumbs pointing up. Hold the position for a few seconds, then release. Repeat the exercise.
Planks are one of the most basic home abs exercises that should definitely be added to your workout routine. It improves posture, makes for a healthy spine, and also promotes overall body alignment.
To make the plank:
Assume a tabletop position with your legs extended back. Push yourself up onto your toes and forearms, making sure your shoulders are away from your ears. Engage your glutes and abs, keeping your spine, neck, and hips in a straight line. He held the position for as long as possible before being released. Repeat for several more sets.
Aim to do the above ab exercises at home three times a week to strengthen and tone your core muscles. Do not overdo these movements, as this can lead to lower back problems. Be mindful of your form and posture, and make sure movements are under control to prevent spinal misalignment and injury.
Do these core exercises at home regularly for a few weeks to see improvements in your core strength and posture.