8 at-home exercises for perfectly sculpted ABS

Are you dreaming of visible, sculpted core muscles? To get there, you should introduce a properly developed ABS workout into your training routine – we've known for quite a while now that ordinary crunches are not effective. But are exercises enough? Keep reading, and you will learn what does it take to get the 6-pack you're dreaming of.

ABS workout - what is it?

ABS workout, also known as Abdominal Body System workout, means a comprehensive training of abdominal muscles. It should include exercises for lower, lateral, and upper parts of the abdomen performed in fixed sequence for best results.

Abdomen training, so ABS workout, will help you sculpt a stunning 6-pack – as long as you are committed to regular training and watch your diet. The training is aimed at four muscle groups – the rectus abdominis muscle, external oblique muscle, internal oblique muscle, the transverse abdominal muscle and the pyramidalis muscle. On the posterior abdominal wall there are the quadratus laborum muscle, psoas minor and major, and the iliacus.

ABS training - exercises aren't all it takes to get a toned stomach

If you're interested in ABS exercises, you're probably dreaming of a stomach with a hint of 6-pack – at least! Unfortunately, no training will bring the effect you desire if it's not combined with other elements.

Start by defining your caloric deficit. Even though increasingly more people are of an opinion that our metabolism is elastic, and calorie counting doesn't really aid weight loss, this method is still recommended as the most effective way of reducing excess adipose tissue. You have to specify your daily caloric intake and reduce it by 300–400 calories to avoid fatigue.

Macronutrient ratio, so the amount of ingested protein, fats, and carbohydrates, is equally important. Dietitians recommend composing a diet in such a way so that it is not temporary – make it a long-term nutrition plan. As much as 80% of food products should come from healthy sources, while less healthy foods can constitute 20%.

Second step – building a proper workout. Resistance training is incredibly important. It will allow you to keep muscle mass during the weight loss process, emphasising your sculpted ABS. Body mass recomposition is necessary, as losing weight without training aimed at building muscle mass won't help in revealing your muscles. It is also advisable to perform exercises targeting ABS only, for resistance training isn't always directed at stimulating this body area.

Monitoring your progress constitutes the last step – take your measurements and observe the changes in your body. It is not recommended to lose weight quickly – the best way to maximalise fat loss while minimising muscle loss is to reduce approximately 0.7% of your body weight per week. What to do if there are no effects despite following the recommendations? It is advisable to reduce caloric intake by, e.g. 100 calories and add cardio exercises to your workout to speed up the reduction of adipose tissue.

Wondering when will your ABS pop out? When your body fat percentage reaches 12-13% and 14-20% if you are a woman. Remember that we're all built differently, and some of us have slightly thicker skin surrounding abdominal muscles. In such situation, it may be more challenging to reveal a sculpted core.

Effective stomach exercises

If you want to complete an effective abs workout at home, never forget to warm up before training and to stretch it out afterwards. You can introduce the exercises presented below to your routine, or perform them separately on the remaining days.

Remember to dress comfortably for a training. Put on a thermal shirt and, if you are a woman, add a sports bra. Clothes have to be lightweight, breathable, seamless and snug the body perfectly. For the bottom, throw on shorts or leggings made of technical fabric. Our website features plenty of propositions that you will like. And now, we're moving smoothly to the best set of exercises for your abdominal muscles.

1. Bicycle crunches

Various studies state that bicycle crunches are one of the most effective exercises that engage the so-called ABS. How to do them? Lie faceup on a mat and try to press your lower back into the floor. Cross your arms behind the head the way you would do during basic crunches. Raise your body and bring your elbow towards the opposite knee. Then return to the position, extending the leg. Do the exercise dynamically, but without rushing.

2. Crunches on a balance ball

Do you remember our exercises with a Body Ball? Turns out, studies show that basic crunches on a balance ball are one of the most effective movements. How to do them? Sit on the ball, then lean back ever so slightly and place your hands behind your head. Bend your knees and plant your feet on the floor. Raise your body gently, remembering to simultaneously flex your abdominal muscles. Then, return to basic position. Remember not to bring your chin to your chest and complete the movement while engaging abdominal muscles.

3. Elevated crunches

Lie on your back with your arms along your body or behind the head, the way you would do when doing basic crunches. Bend your knees and raise the legs so that your body forms a 90-degree angle. Now slowly straighten your legs out and raise them with your bottom, flexing your abdominal muscles – don't make any rapid movements, engage your muscle strength. To strengthen the effect, along with raising your legs, you can also raise the upper part of your torso by flexing the abdomen even stronger.

4. Straight arm crunch

Lie down on a mat with your knees bent ever so slightly. Straighten your arms and move them behind the head, placing them on the mat. Now raise the upper part of your body along with your arms, flexing the abdominal muscles. You don't have to raise up to assume a sitting position; just raise your shoulders and return to the basic position.

5. Side plank raises

Lie on your right side and stack your feet on top of each other. The arm on the mat should be bent in elbow, palm facing forward, the body slightly elevated (hips on the mat), with your other hand on your hip or behind your head. Now raise your torso, flexing the abdominal muscles, and return to the mat. Remember to switch sides.

6. Reverse crunches

Lie on your back with arms along your body and knees bent. Now raise your legs, moving up your bottom ever so slightly; then, with straightened legs, bring them down towards the mat but keep them 30-40 cm above the ground. Repeat without placing your feet on the floor.

7. Russian twist

Sit on the floor and lean backwards ever so slightly. Bring your legs together, bend your knees and raise your feet slightly, assuming the bent-knee V-sit position. Your chest should be pushing forward, shoulders should be pulled back and your abdomen – flexed. Now twist your torso to one side, moving your arms, and then bring them over to the other side. For better effect you can engage some weight-bearing such as kettlebells.

8. Hollow body

To finish your workout, lie down on the mat with your arms and legs straightened out. Then, raise them up simultaneously. Your body should be slightly arched. Maintain the flexed position for 10–15 seconds, then return to the mat. Remember to press your lower back to the floor.

Fundamentals of effective ABS workout

A flawlessly sculpted and flat stomach is a dream of many men and women, as it's synonymous with perfect figure and health. If you want to make this dream come true, start regular trainings and don't forget about good nutrition – without it, you probably won't achieve the desired effect. Remember that the road to strong abdominal muscles may be long – so don't give up if you don't notice any effects after a few weeks.

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