Home Workout for Great Abs and Core
When it comes to building muscle and looking your best, a lot of people strive to get the Hollywood-style six-pack. Whilst this is by no means the definition of strength or athletic ability, it’s still undeniable that developing your core strength is an essential part of achieving overall fitness. Fortunately, most home ab workouts require basic equipment, if any at all, removing any need to go the gym and allowing the development of this muscle group to occur whenever you have half an hour spare.
As suppliers for both professional gyms and home gyms around the country, the team here at UK Gym Equipment know plenty about what techniques can be used to achieve your goals, as well as the equipment that will get you there. Using this knowledge, we have put together a great home core workout for your abs and obliques, but before we get onto that, it’s important to be aware of what you will need.
What You Will Need for This Workout
Workouts can vary massively depending on your goals and needs. Often, at home workouts for your abs can be designed to remove the need for any equipment at all; however, this often cuts down the available exercises massively, meaning that you end up doing the same things repeatedly just with a very slight variation.
We don’t want anyone to spend thirty minutes doing crunches, which is why our home ab workout includes a few basic equipment items that help broaden the available exercises.
Complete this workout as a 3-round circuit, with 30-60 second breaks between exercises. The aim of this workout is to push your abilities so, particularly upon the first attempt, you can expect to fail and miss reps during certain sets.
Hanging Leg Raises x 15
Targeting the lower abs, hanging leg raises are an intense and highly focused activity that will leave you with a burn. Start by hanging from the pull-up bar using whatever grip you feel most comfortable with. Your legs should be hanging straight down, though not so loosely that your body is swaying.
From here, raise your legs whilst keeping them straight until they are forming a 90-degree angle with your body. Exhale during this movement and once completed, hold the position for at least a second before lowing your legs to their starting position, then repeat. The key to success in this exercise is being slow and measured. All actions should be deliberate and controlled.
For those looking to take this exercise to the next level, consider holding a dumbbell between your feet; though, don’t add this weight prematurely as it could cause injury.
Russian Twist x 15
Covering the full range of core muscles including the often-forgotten obliques, this exercise is a fundamental core activity that offers advantages and growth opportunities across the board.
Begin by laying on your exercise mat with your knees bent and feet flat, or seated on an inflatable gym ball instead for an extra challenge. Lean back so that your body is at a 45-degree angle and keep your back straight. This can be challenging during the exercise but is key to getting the full benefits. Afterwards, reach out in front of you with your arms straight holding a weight plate (if you are missing one, a dumbbell or medicine ball will work) and contract your core muscles. This is the starting position for the exercise.
From here, lift your feet off the ground and twist your body to a comfortable maximum, keeping your arms straight out in front of you and allowing them to travel with the rotating motion. Afterwards, twist to your maximum in the opposite direction and then repeat. Twisting in both directions is counted as a single rep.
As always, control is key to avoid injury and maintaining time under tension is only beneficial for muscular development and growth.
Dumbbell Crunch x 15
Unfortunately, whilst we want to avoid doing continual crunches, it’s still important to do some. A weighted dumbbell crunch is a great addition to any home core workout, regardless of length or time available.
Start by laying on your exercise mat with your feet flat on the floor. Then, to reach your starting position, raise the dumbbell above your chest and hold it with both hands. If you do not have a dumbbell, a weight plate or medicine ball and can also be effective. Then, exhale and slowly curl your head, shoulders and chest upwards towards your legs, keeping the weight reached towards the ceiling. Return the starting position by slowly curling back downwards.
Again, control and time under tension will help with muscular development and, for an additional challenge, considering raising your feet off the ground so that your legs form a 90-degree angle.
Hanging Knee Raises x 15
Returning to the pull-up bar, hanging knee raises push your lower abdomen a little bit more.
As with the previous hanging exercise, begin by hanging from the pull-up bar with your legs straight down. This is the starting position for this exercise. From here, bring your knees up to your chest in a slow and controlled manner, holding the contraction as they touch your abdomen. After a second or two, return to the starting position and then repeat.
For additional difficulty, add a dumbbell between your feet or alter from a rep-based movement to a time-based routine and do a full minute-two minutes of knee raises.
Plank – 1 minute
Finally, conclude the circuit with a basic plank.
Lay down in a prone position on your exercise mat, supporting your weight using your forearms and knees. Then, when you are ready to commence the exercise, lift your body onto your toes. Ensure that you keep your back straight throughout the exercise period.
To increase difficulty, consider adding a weight plate or medicine ball to your back. Alternatively, you can simply plank for a longer period of time or raise an arm or leg to increase strain on certain areas and offer an imbalance.
That’s all there is to it. Using this simple but effective home workout for your core and abs, you can start generating the growth and definition where you want it. It’s important to note though, muscle development is as much about diet as exercise so be sure to pair this routine with effective nutrition to see the best results.
If you are looking to complete your home gym, or simply grab that piece of equipment you’ve always wanted for yourself, be sure to explore our range of strength training apparatus. At UK Gym Equipment, we specialise in offering both new and refurbished fitness equipment options so whatever your needs or budget, we can help. Don’t hesitate to get in touch if you have any queries.