Baby, it’s cold outside, which means you really don’t want to brave the brutal temperatures to hit the gym. We totally get it, that’s why we’ve come up with the best six pack abs workout, no gym required. If you’re looking to strengthen your core, we’ve got just the right moves backed by experts to achieve your fitness goal.
Nicolas GonzálezMaster Balanced Body Instructor and Certified Personal Trainer, sharing with Eat this, not that!, “So many clients ask me the dreaded question, ‘how can I work my abs?’ Specifically, the area above the pubic bone down to and around the navel. This area is actually where our four abdominal muscles meet. The transverse abdominals (VAT), interval, outer and rights all meet in this much talked about area.”
According to Gonzalez, performing exercises that target and challenge these abdominal muscles will put you on the road to success. So let’s review five of Gonzalez’s favorite exercises that make for a productive six-pack abs workout. The best part is that you don’t have to leave your house to make them! Read on, and then check out the 5-Minute Standing Abs Workout for a Strong Core.
1. Roll like a ball
For the first exercise, Gonzalez suggests an activity that will target your abs. and be quite fun. All you have to do is roll like a ball! However, we provide expert advice on how to tackle it correctly so you can reap the benefits.
To set up, sit on a mat or comfortably on the floor and bend your knees, keeping them as close to your chest as possible. Then place your feet slightly above the ground. While doing so, keep your body rounded and balanced. From there, let your whole body roll on the mat. However, don’t let yourself go higher than your shoulder blades. Keep getting things done – literally – by allowing yourself to return to the sitting position you were in first. Throughout the movement, make sure your knees stay tucked into your chest and your back is rounded.
Gonzalez offers a piece of advice saying, “Use your hands to squeeze your shins close to your body, but once you get better at the movement, try loosening your hands to see if you can keep your knees close to your body without assistance.”
2. Side Legged Banana
If you thought the first exercise sounded fun, then you’ll surely love the side leg banana. To set up, start on your side with one leg over the other. Rest your head on your arm, which should be stretched underneath. Place your other hand on the floor in front of your chest to offer support. Now that you’re in the right position, lift your torso and legs off the floor in one motion before gently letting them back down.
Gonzalez has a tip for this exercise, explaining to put your top hand on the floor to support your body, then take it back for more challenge. You can also make things a little more difficult by holding on to the ground for about five to 10 seconds before letting yourself back down.
3. Mini Swan
This exercise can be called the miniature swan, but it offers pretty big advantages. Before we begin, Gonzalez explains, “A reminder that your abdominal muscles wrap around your waist and down your lower back. The abdominal muscles work even when you’re face down. They actually work with the muscles of your back to create incredibly strong movements.”
To settle in, lie face down on the floor while letting your legs stretch out. As for your hands, keep them in front of your forehead so that it looks like you’re about to greet someone. However, instead, pull your belly button inward as you brace your core and lift your torso off the floor. Twist your body a little first to the right, then to the left, before letting your torso drop back down to the floor. “Hover your legs slightly off the mat and try to keep everything stable, from hips to feet, as you perform the movement,” Gonzalez adds.
4. Forearm plank
For the forearm plank, you’ll start on the floor and lean on your forearms while facing down. Keep your legs straight behind you so your body forms a straight line. Once you’ve gotten into position, keep your upper body steady as you begin to twist your hips. First, move one side below you toward the floor before coming back up and doing the same with the other hip.
Gonzalez has some tips for doing this move successfully, explaining, “If you start to feel your upper body twisting, move your feet farther apart for more stability.”
5. One-knee tuck (stretch)
Finally, work your abs by adding a single knee to your workout routine.
Lie down on the floor and lie on your back. Then, move your feet until they’re flat on the floor and your knees are bent. Now curl your upper body until it is no longer touching the ground. In this position, begin to bring one knee towards your chest. At the same time, let the other leg stretch out on the floor. Keeping your back stable, stretch your first leg while bringing the other back. Continue to switch legs while using your core to stabilize your body.
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