Home Based Ab Workout

This simple home based abdominal workout can be done at home with absolutely no equipment. It should only take about 20mins and can be done once every three days.

Workout Summary

Main Goal: Build Muscle

Workout Type: Single Muscle Group

Training Level: Beginner

Days Per Week: 3

Equipment Required: Bodyweight

Target Gender: Male & Female

Author: M&S Writers

Workout Description

This simple home based ab workout is designed to strengthen your mid section. We've designed this workout so that you do not need any fitness equipment at all!

The workout should be done three times per week, with at least one day off between workouts. Monday - Wednesday - Friday would be ideal. If your abdominal muscles are still sore from the previous workout, wait until the soreness subsides before training them again.

Daily Workout Schedule:

Day 1 - Abdominals

Abs

Exercise Sets Reps

Floor Crunch 3 20

Horizontal Leg Raise (floor) 3 15-20

Hover (AKA plank) 3 MAX time

Notes

Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2. Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+.

Day 2 - Abdominals

Abs

Exercise Sets Reps

Floor Reach 3 15

Abdominal Air Bike (see instructions) 3 15-20

Side Hover 3 45 seconds

Notes

Side hover - hold each side for a count of 45 seconds

Bicycle exercise:

Lie face up on the floor and lace your fingers behind your head.

Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

Switch sides, bringing the right elbow towards the left knee.

Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Day 3 - Abdominals

Abs

Exercise Sets Reps

Floor Crunch 3 20

Floor Reach 3 15

Advanced Hover (see instructions) 1 3 mins

Notes

Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2

Advanced hover instructions:

Regular hover postion for 1 min

Extend right leg out straight for 30 seconds

Extend left leg out straight for 30 seconds

Extend right arm out straight for 30 seconds

Extend left arm out straight for30 seconds