The most powerful abdominal exercises at home .. 18 exercises without weights
Did you know that you can perform the best abdominal exercises at home, without having to go to the gym or use weights at all?
If you are an old trainee, you know very well that the most powerful abdominal exercises are movements that depend on body weight only, but if you are a beginner and are looking for exercises to strengthen and tighten the abdominal muscles, then I am happy to tell you that you can do that if you have half an hour a day.
The best abdominal exercises at home
Home abdominal exercises are many, and you cannot choose - three or four exercises - at random to train them, as the abdomen consists of different muscle groups, and each muscle group has appropriate exercises.
The abdomen consists of three main muscles as such:
upper abdominal muscles
Lower abdominal muscles
Side muscles, or lateral
In this article, I will divide the exercises according to each muscle to make it easier to choose the exercises that suit you.
and for example
If the problem of your fat is in the entire abdomen, I advise you to train the abdomen evenly.
But if there is a specific area - lower abdomen or sides, for example - choose exercises that focus on those areas.
Exercises targeting all abdominal muscles
They are called compound exercises for the abdomen, and they are exercises in which you use all the muscles of your abdomen.
They are very distinctive exercises and you can rely on them, especially if you are a beginner, but isolation exercises “or exercises that target specific parts” must be included with them in the future.
1- The bicycle
In a study commissioned by the American Council on Exercise (ACE), a non-profit fitness accreditation and educational organization, this exercise was named the best abdominal exercise.
This is because this exercise targets all parts of the entire abdomen, the upper, lower and sides, and also helps to tighten the buttocks as well.
How to perform this exercise:
Start by lying on the floor with your lower back flat
Lift your head and shoulders up slightly
Put your palms on either side of your head and make sure you never push your head forward
Extend one leg forward
Bend the other leg toward your chest
Lift your shoulders up as you rotate your opposite arm toward your lifted leg
It is not necessary for your elbow to touch your knee, and try not to move your elbow from its place. Push your head forward, put all the pressure on the abdomen
Lower your back and leg back to the floor at the same time
Repeat with the other leg, bringing your opposite elbow toward your leg
2- Plank
One of the most powerful abdominal exercises at home ever, this exercise forces the body to burn fat, as the pressure caused by the plank breaks down the fat in the abdomen to meet energy needs.
It is preferable that you increase the time gradually, starting with 15 first, until you get used to the exercise, given that it is a somewhat difficult exercise, but it is definitely one of the best abdominal exercises - and this is from personal experience.
How to perform this exercise:
Take a push-up position
Now bend your elbows 90 degrees
Keep your body straight and rigid
Try to hold this position for as long as possible
Breathe in and out slowly and steadily
3- Plank Crunchies
Do you want more challenge?? When you reach a good point with the regular plank exercise, you can move on to this wonderful exercise, as it helps a lot to highlight and sculpt the abdominal muscles, and it also works to burn fat on the sides in particular.
Remember very well that this is a difficult exercise, but incredibly effective please do not neglect it.
How to perform this exercise:
From a regular plank position
Move your right knee forward toward your elbow
It is not required to touch your elbow, try to squeeze the side muscles well.
Repeat with the other leg
4- Climbing the mountain
This exercise is inspired by Edmund Hillary, the first person in the world to reach the summit of Mount Everest, accompanied by Nepali mountaineer Tenzing Norgay.
This exercise targets the entire abdominal muscles, in addition to the muscles of the legs as well.
What is unique about this exercise is that it burns belly fat, especially if you move your legs quickly enough to consider it a cardio exercise .
How to perform this exercise:
Fix your body on your palms from the front and your toes from behind
Lift your body up slightly from the middle
Move your right knee towards your chest as far as possible
Put your leg back again
Repeat with the left leg at the same speed
The best lower abdominal exercises
The fat in the lower abdomen represents about two-thirds of the rumen, and if you get rid of it, you may get rid of the great embarrassment in wearing some clothes.
Fortunately, lower abdominal exercises are easy, and most of them depend on raising the leg. There are also many abdominal exercises at home to strengthen the lower abdomen, and this is a list of the best ones.
5- Raising the leg
The most powerful abdominal exercises at home - raising the house
Of course, this will be the first exercise. It is an easy and effective exercise in tightening and strengthening the lower abdomen, and is very suitable for beginners. Therefore, I advise you to start in the first weeks of the journey of tightening and slimming the abdomen.
How to perform this exercise:
Lie on your back
Keep your body and legs straight
Place your hands below your buttocks
Slowly and steadily raise your body until it forms a vertical angle
Lower your legs again with the same stability and make sure you are in control
6- Raise and stabilize the leg
This exercise is similar to the plank, but it targets the lower abdominal muscles directly.
It is a little more difficult than the previous one, but it is very special in burning fat in the lower abdomen, so start with 15 seconds until you get used to this exercise and increase this period as soon as your lower abdominal muscles become stronger.
How to perform this exercise:
From the same position as a regular leg raise
Raise your legs and stabilize them in the middle of the distance
Keep your legs straight and as stable as possible
7- Scissors exercise
Abdominal exercises at home - scissors exercise
The fat will not withstand this wonderful movement, and you will notice that the abdominal muscles have begun to appear if you continue to perform them for a short period.
How to perform this exercise:
Lie on your back
Raise your legs about 20 cm off the ground
Lift your right leg over your left and move each of them in the opposite direction
Bring your legs back to the starting point again
This time, lift your left leg over your right and move them in the opposite direction
Repeat until the final set.
8- Kicking Crunchies
One of the best exercises for the lower abdomen because it targets the muscles more deeply because the range of motion in it is greater than the regular leg lift.
How to perform this exercise:
Lie on your back
Lift your legs about 10 cm off the ground
Move your knee toward your chest until your calves are parallel to the floor
When returning to the starting point, do not touch the ground, keep a distance of 10 cm between the ground and your heels.
9- Glass area
This exercise gives the abdomen an attractive appearance because it works greatly to burn the fat accumulated in the lower abdomen, and thus helps to highlight the muscles themselves.
How to perform this exercise:
Lie on the ground with a straight body
Lift your legs so that they form a perpendicular angle to your body
Move your legs laterally toward the floor until halfway
Lift your legs to the starting point
Repeat in the opposite direction again
Make sure that you control your body and your back on the ground, the movement should be in your legs only, for the exercise to be effective.
The most powerful upper abdominal exercises
Upper abdominal exercises depend on lifting the body from the direction of the shoulder and back, in contrast to lower abdominal exercises.
There is a great set of exercises that target the upper abs and I'm going to rank them from easiest to hardest.
10- The traditional crunch
Everyone has gone through this famous exercise in physical education classes, and it is considered one of the best abdominal exercises ever, although it is a very easy exercise.
How to perform this exercise:
Lie on your back
Bend your knees slightly
Put your hands behind the head
Push your shoulder forward towards your chest
Keep your back flat on the floor as you perform this exercise
Don't put pressure on your neck so you don't get injured
Squeeze your abdominal muscles well at the end of the movement
11- Crunch sit-ups
A slightly more difficult exercise than the previous one and more effective.
How to perform this exercise:
Lie down
Bend your knees
Raise your arms next to your body
Lift half of your upper body toward your knee
Make sure your neck is straight to avoid injury
Lower your body again slowly and steadily
12- V-ups
This exercise is one of the best abdominal exercises ever, and helps a lot to highlight and sculpt the upper abdominal muscles.
How to perform this exercise:
Lie on your back with your body straight
Lift your legs off the ground, forming a 45-degree angle. This is the starting point
Lift your body toward your legs until you form a V
Slowly lower your body, keeping your legs tight
Repeat the process until you finish your group
13- Crunch exercise with rotation
This exercise is the most difficult in the upper abdominal exercises, and the strongest and most effective. If you are a beginner, do not rely on it now, but make it among your goals.
This exercise strengthens and accentuates the upper abdominal muscles and burns the fat accumulated on them. It also sculpts the flanks area as well.
How to perform this exercise:
Lie on your back with your body taut
Lift your knees up, and your hands behind your neck
Push your body forward (do not press your neck with your hand)
While going up, bring your right elbow towards your left knee
Slowly lower your body back to the ground
Push your body up again, but this time bring your left elbow toward your right knee
Note: You can perform 10 repetitions in one direction, then repeat with the other direction.
Side stretching exercises
The side muscles work in most home abdominal exercises, but you must train them separately to get tight sides and get rid of fat with them.
So be sure to include at least one of the following exercises.
14- Lifting a side leg
A wonderful and very easy exercise that works to tighten the sides from the bottom, and it also helps to strengthen the muscles of the buttocks as well.
How to perform this exercise:
Lie on the right side of your body
Raise your head slightly on the ground with the help of your right hand
Place your left hand on your stomach
Lift your right leg up to form an inline with both feet
Lower your leg again, and repeat the process until the end of the set
Repeat with the left leg the same number of repetitions
15- Touching the foot
One of the most powerful exercises for the sides, it targets your lateral muscles from the top, and it is an easy exercise that is suitable for beginners.
How to perform this exercise:
Lie on your back
Lift your head off the ground
Extend your arms beside your body
Extend your right hand forward and try to touch your right foot
Return to the starting point, and repeat with the left hand
16- Twist
In my opinion, this is the best side crunch exercise and also more difficult than the rest.
But it is a very effective exercise that will help you a lot in getting rid of fat in the sides and strengthening them.
How to perform this exercise:
From a seated position, place your feet firmly on the ground, or under any object
Lean your back slightly at an angle of about 30 degrees, and fix your neck and eyes forward
Hold any simple weight such as a ball or a water bottle.
Move the weight from the far right to the far left and vice versa
The movement should be slow and steady, not rushed
Keep your back and neck stable to avoid injury
17- Side plank
Plank exercises are generally one of the best abdominal exercises at home, because they are very effective and do not require any weights.
This exercise is considered a magic solution to get rid of the fat on the sides , in addition to that it works to sculpt the abdominal muscles to give them a very distinctive appearance.
So if you are planning to go to the beach this year, do not forget this great exercise.
How to perform this exercise:
Lie on the side of your body
Lift your body up from the top with your right elbow
Place your left hand on your waist
Make sure your body is completely straight as this is the basis of the exercise
Continue in this position for the time you specify
Repeat on the other side - for the same duration
18- Lateral tilt with dumbbells
Well, you don't have dumbbells, I know, but this exercise can be done with any weight.
I used to do this exercise - with a gas cylinder and sometimes with a bucket of sand - and it was also very effective.
So if you don't have dumbbells, find any possible weight and try it. Weights work on muscle growth and are considered one of the best ways to burn fat.
And if you do not find any suitable weight, no problem, the previous exercises are sufficient, but remember this exercise as soon as you have the opportunity to go to the gym or buy dumbbells.
How to perform this exercise:
Stand with your body straight, your chest up, and your gaze forward
Hold the weight in one hand
The other hand is behind your head
Lean your body from the direction that bears the weight down as far as possible
Straighten your body back to the starting position
Repeat the process until the end of the repetitions - let it be 15 repetitions -
Repeat with the other hand immediately afterwards, with the same number of repetitions
A word from FitnessYt
Believing that abdominal exercises at home do not give results is a misconception.
Where the most powerful abdominal exercises ever are exercises that do not depend on weights, and therefore you can do them anywhere, whether at home or in the gym.
Do not rely on sports only to get rid of belly fat. Abdominal exercises at home without a proper diet will not be enough. Pay close attention to your nutrition.
Select an abdominal training program that is suitable for your level of physical fitness, and then develop it as you find yourself getting stronger, do not start with difficult exercises.
If you have any questions, do not hesitate to put them in the comments, or send them to us through our Facebook page .
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