How to build a toned, flat stomach at home is something most people want to know. Of course, the foods we eat and the calorie intake we consume play a major role but if they aren’t strong and have some size to them, you won’t be releasing them to their full potential. Wilda Fox from Body Weight Built shares how you can tone your tummy from the comfort of your home.
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Just like any other muscle, abs need to be trained regularly for them to become stronger, develop and contribute to that toned, flat stomach many people desire. Often the thought of exercises makes people immediately think of joining up to their local gym- against their will! I am here to show you that you don’t need a gym to wok of your mid-section or get the body you are after.
Your abdominal muscles are a lot more complex than what’s on the surface and they actually run to the deepest level which supports your entire body. Your overall core is responsible for strength, stability and movement in your entire body and plays a huge role in injury preventions and performance. After suffering from niggling back injuries since I was a teenager, which had been constantly bothering me up until I started Bodyweight training a few years ago, I have come to realise that doing core and ab workouts are most important for correct body function, least of all aesthetics.
Below are my favourite exercises for building a strong core and developing six pack abs without having to use any equipment or get to a gym! This workout can be done by beginner’s right up to intermediate levels and I love the freedom it brings. There are no excuses now to get in your ab workout! If you want to build a strong core which equals a healthy, strong, functional body, you can start implementing this workout into your weekly routine. Best of all you can start these exercises today!
A great exercise that works multiple muscles and joint stabilizers. Again, people assume this exercise is only focused on one area, the abs/core but it also targets the quads, glutes, hips, shoulders back and arms. Another amazing benefit of this exercise is that it is extremely low impact so likely hood of any injury is tiny. To perform a Plank, place forearms on the ground, parallel to the body and shoulder width apart. Keeping your elbows by the side of your body. Have your legs outstretched straight with the weight on your toes, keeping a straight line from your feet to the tip of your head. Hold that position for a period of time and repeat.
Getting down into a plank position, arms supporting your upper body and legs outstretched behind you. Jump with your feet in and out while keeping your upper body straight and torso inline. Think of Jumping jacks but from the plank position. This requires you to use your stomach muscles to 1. Support your body in the straight line and 2. Control your legs as they make the in and out movement.
Running on the spot with knees up high. This is a great exercise as you use your stomach muscles to bring up your knees as well as involving a great cardio workout to help with fat burning effects. Keep your arms outstretched in front of you with palms facing down and try to tap the top of your knees with each movement.
Lying flat on your back with legs outstretched. Raises both legs off the ground to make a 45-degree angle, then make small kicking movements, contracting your stomach muscles to control the size of the kicks and the speed. Don’t let your legs/feet touch the ground. This will work your overall core with a focus on the lower abdominal muscles.
Start the same way as you would for flutter kicks, on the ground, legs outstretched. This time you will raise your legs, keeping them straight up until your hips come off the ground slightly, stop and slowly lower them back towards the ground, stopping before your make contact with the ground. Then repeat.
Here is how you can incorporate those into a quick, yet effective home ab workout.
Superset X 5 rounds (Go from A1 to A2 without rest):
Plank Jacks x 20sec
High knees x 20 sec
Plank 5 X 30-60 sec hold
Flutter kicks 5 x 20-30 sec
Leg raises 5 x 10-20 reps
There you have a routine I use personal 3 times a week. I also focus on drinking plenty of water (3-4 L per day) and like to start my mornings with a teaspoon of apple cider vinegar and lemon water to help with digestion.