Abs workouts at home don’t have to be limited to endless crunches. With the right exercises and techniques, you can effectively target your core muscles and sculpt a stronger, more defined midsection without any equipment. If you’re ready to take your ab workouts to the next level, here are some uncommon yet effective exercises to try.
1. Hollow Body Hold
The hollow body hold is a challenging exercise that targets your entire core, including your upper and lower abs. Lie flat on your back with your arms extended overhead and your legs straight out in front of you. Lift your shoulders and legs off the ground, creating a “banana” shape with your body. Hold this position for as long as you can while keeping your core engaged.
Example: Imagine you’re trying to flatten your lower back against the ground while lifting your shoulders and legs.
2. Russian Twists with Leg Raise
Russian twists with a leg raise add an extra challenge to the traditional Russian twist by incorporating a leg raise to engage the lower abs. Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Twist your torso to the right, bringing your hands towards the floor beside you, then twist to the left. As you twist, extend your right leg straight out in front of you, then switch to the left leg on the next twist.
Example: Picture yourself rowing a boat while lifting your legs one at a time.
3. Plank Hip Dips with Knee Tuck
Plank hip dips with a knee tuck target your obliques, lower abs, and hip flexors. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Lower your hips towards the right side, then return to the center and repeat on the left side. After each hip dip, pull your right knee towards your right elbow, then repeat on the left side.
Example: Pretend you’re swaying your hips from side to side while bringing your knees towards your elbows.
4. Bicycle Crunches with Scissor Kicks
Bicycle crunches with scissor kicks combine two effective ab exercises into one challenging movement. Lie flat on your back with your hands behind your head and your legs extended. Lift your shoulders off the ground and bring your right elbow towards your left knee while simultaneously lifting your right leg off the ground. Switch sides, bringing your left elbow towards your right knee while lifting your left leg. Continue alternating sides in a pedaling motion.
Example: Imagine you’re riding a bicycle while kicking your legs up and down.
5. Plank Jacks with Spiderman Crunch
Plank jacks with a Spiderman crunch target your entire core, as well as your shoulders and chest. Start in a high plank position with your hands directly under your shoulders. Jump your feet out wide, then jump them back together. As you jump your feet out, bring your right knee towards your right elbow in a crunching motion. Return to the starting position and repeat on the left side.
Example: Picture yourself doing a jumping jack while bringing your knees towards your elbows.
6. Side Plank with Reach Through
The side plank with reach through targets your obliques and improves stability and balance. Start in a side plank position with your left elbow on the ground and your body in a straight line from head to heels. Reach your right arm underneath your body and through the space between your left arm and torso, then extend it back up towards the ceiling. Repeat on the other side.
Example: Pretend you’re reaching for something underneath your body while balancing on one elbow.
Incorporate these unique exercises into your abs workout routine at home to challenge your core muscles in new ways and achieve your fitness goals. Remember to focus on proper form and technique to maximize effectiveness and prevent injury. With dedication and consistency, you’ll see improvements in core strength and definition.
