Getting a sculpted torso is one of the trickiest and toughest body building goals. To get well contoured or sculpted abs, you should focus on healthy eating and core strengthening workouts. Speaking of workouts, many people now prefer to exercise at home rather than in the gym. But can you achieve that sculpted torso you dream about without any abs exercise equipment? Yes, you can!
Here are 5 Quick no Equipment Abdomen Workouts that you can Easily do at Home:
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- FireFighter: To begin, stand with your feet shoulder-width apart and core engaged. Shift your weight onto right leg and slightly lift your left knee. Bend left leg to a 90-degree angle and keep your arms in front of you – as if you’re climbing a ladder. Now extend your left arm overhead as you push off right foot and strongly lift your right knee until it’s level with your hips. Pull hand down as you lower your right leg. Repeat the steps on the other side and continue doing this as fast as you can.
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- Heel Taps: Start off with lying flat on your back with your feet flat on the ground. Make sure that your feet and knees are together and tucked high close to your glutes. Now, with your hands at your sides, contract your left obliques to touch your left heel with your left hand and then immediately contract your right obliques to touch your right heel with your right hand. Keep repeating this movement for the desired sets and reps. However, this exercise workout best if you lightly contract your abdominals as well as your obliques so that your upper body is an inch or so off the ground and not causing undue friction.
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- Mountain Climbers: This workout targets the triceps and core. Start in the high plank position. Position your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged.
- Keep your core tight and draw your right toward your chest.
- Return right leg to starting position. This is 1 rep.
- Repeat with left leg and continue alternating legs to pump knees as fast as possible.
The quicker you move your legs, the more of a cardio challenge this will become, but make sure your core is engaged and your back is flat throughout the session.
- Mountain Climbers: This workout targets the triceps and core. Start in the high plank position. Position your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged.
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- Bicycle Crunch: Start this workout by lying down with your lower back pressed to the ground. Pull your belly button toward your spine and place your hands behind your head. Bring your knees toward your chest, and lift your shoulder blades off the ground. Now, straighten your right leg while turning your upper body to the left and bring your right elbow toward your left knee. Switch legs and do the same movement on the other side. While doing this, make sure you are twisting your abs to initiate the motion, but not pulling on your neck.
- Windshield Wiper: Lie down, face up, spread your arms straight out to the sides – make a T shaped body – and extend your legs. Raise both legs toward the ceiling until they’re perpendicular to the floor and without lifting head or shoulders off the floor, lower both legs to the right – as close to the floor as possible, like windshield wipers. Now, reverse the same motion to lower both legs to the left and continue to the movements alternatively.
The best part about these abs exercises is that they are quick, require no equipment, and can be completed on their own. You can also add them to other cardio or strength workouts.
