Mirwaners! ABS stands for Abdomens or abdominal muscles. Abs workout means training the abdominal muscles found in the lower part of the chest and around the upper hips. This includes the upper abdomen (just below the chest), lower abdomen (around the hips), and the left and right side of the abdomen.
There are several Abs workout techniques that can be done alone at home to get a flat, hard, and muscular abdomen (people are familiar with the term sixpack). Most of these exercises can be done without using fitness equipment, or by relying on body weight and muscle itself.
Here are 11 Abs workout Techniques that you can do at home without having to use complete fitness equipment or come to the gym:
1. Jacknife Excercise
This movement requires good flexibility and strength on your ABS part. Follow the training steps below:
- Lift your arms and legs from the floor together.
- Contract your abdominal muscles to swing your arms and legs to meet each other above the abdomen,
- keep your legs straight.
- Press your stomach hard, then lower it slowly down to its original position.
2. Crunch training
To train your upper abdominal muscles, do this movement:
- Lie down with knees bent to 90 ° and feet flat on the floor.
- Hold your head by touching your fingers to your forehead, not pulling on your neck.
- Contract your ABS muscles to shrug off the mattress.
- Move your chest to touch your knees.
- Keep your back position not to touch the mat
- Hold in that position, press your stomach even lower.
3. Reverse Crunch Exercise
Focuse on pressuring on the weakest part of your lower abdomen by moving it from different angles.
Lying on the mat with your head and shoulders parallel, thighs perpendicular and knees bent at 90 °.
Maintain the position of your arms to support the balance of the body.
Move both knees towards your chest and hold them. Contract your abdominal muscles to lift parts.
Lower slowly to the beginning.
4. Russian Twist obliques training
This rotation step works on the muscles of the obliques, or the muscles next to your stomach to form a strong foundation for all sports.
- Hold your body around 45 ° from the floor, with your knees bent and your back perpendicular.
- Hold the dumble load in both hands in an elongated position.
- Turn your body to one side while maintaining your upper body angle to the floor.
- Turn your body to the other side.
- Use your abs to control Dumble's weight.
- Keep looking forward to all movements.
5. Bench leg raise exercise
Like the abdominal muscles, this exercise targets the muscles in the front of the groin. These muscle groups work together when you lift your legs or kick the ball.
- Lay your body on the bar with your legs hanging down, while your hands hold on to the back seat of your head.
- Lift your legs to an almost vertical position.
- Let your stomach take over to lift the weight of your hips off the bench.
- Lower slowly back to the starting position.
6. Plank Exercise
If the side plank exercises the side muscles, the plank exercise aims to train the abdominal muscles in the front, making the upper and lower sides of the stomach stable:
- In the position facing the mattress, hold your body in a straight line from head to heel with your feet together, where your upper body weight rests on your elbows.
- Hold this position as long as you can without letting your hips down to the floor.
7. Side plank exercises
This exercise is also called abnominal plank, very good for forming your abdominal muscles on the side, making it strong in the middle of the body. Following are the training instructions:
- Hold your body in a straight line from head to foot at an angle, with your elbows directly below your shoulders.
- Hold this position as long as you can without letting your hips go down, then repeat on the other side.
8. Knee raise exercises
This exercise works on your lower ABS muscles. The trick is very simple, namely by hanging your body weight on a dip bar or rope using your elbow as a support.
- Hold your feet together from the floor and do not try to use them.
- Use the abdominal muscles to pull the knee towards your chest.
- Hold for one second on the motion.
- Lower slowly, still by not swinging your body.
9. Crossover crunch exercise
Adding twist to the hips can form the stomach from several different angles:
- With the head on the mat, the finger touches the temple, and place one foot on the opposite knee.
- Contract your abdominal muscles to shrug off the mattress. Don't pull on your neck.
- Rotate your body so that your elbows move to fill the empty knee side.
- Do the same movement for the opposite position, and repeat the movement from the beginning.
10. Oblique Crunch Exercise
Form your stomach from the side as a sixpack muscle frame:
- Lie on your side with your arms straight to the level of your body and knees bent.
- Touch your temple with the other finger.
- Use your side side abdomen to do side crunch.
- Hold for one second, then lower slowly back to the beginning.
11. Barbell rollout exercises
This exercise will make abs and lower back work together to stabilize your body, which will make it hard as you want.
- Hold the barble bar with both hands with a distance slightly wider than the shoulder.
- Start with the barbell position directly below your shoulder.
- Roll the barble forward as far as you are, then return to the starting position.
- Use your stomach to control movement, so that the movement becomes slow.
- Keep your back position straight along the front and back movements.
Well, that's 11 Abs workout Techniques to Get Stomach Sixpack that can be done at home. Some of them indeed use fitness tools such as knee rise and barbell rollout, but they can be modified on their own as needed, for example by using a rope or long cloth that is hung as an elbow support.
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