How To Build Abs Without Going To The Gym?
If you are wondering how to build abs, we have compiled a few exercises that will be very useful for you. Start abs workouts for a fit look.
Abdominal muscles are one of the most important areas that make the whole body fit, healthy and sporty. Many people turn to exercises that work regional muscles to gain abdominal muscles. If you are wondering how to make abs, we have prepared a very useful content. Thanks to this content, you can build abs without going to the gym, with the facilities at home.
The abdominal region is made up of many different muscle groups. With a good exercise program, all of these areas should be exercised equally. You can find detailed information about which region each movement works in this content.
Plank is an exercise that works all the muscles very well and requires intense effort. By making the classic plank a little harder, you can work your abdominal muscles more tightly. Here’s how the move is done:
- Get into a crawling position with your knees and palms touching the floor. Keep your arms open at shoulder level.
- Lean your arms on the floor with your elbows bent. Extend your feet back, stand on your toes. In the meantime, your body should be straight and take care that your hips are not in or out. Keep your abs and hips as tight as possible.
- After holding this position for 10 seconds, raise your right hand and left foot in the air without breaking your stance. After waiting at least 10 seconds, repeat the same movement with your other hand and foot.
2-) Shuttle and Cross Shuttle
This exercise, which everyone is familiar with, is very useful for developing abdominal muscles. While you can develop your front abs with the classic sit-ups, you can develop your side abs with the cross sit-ups.
- Lie down on your back. Bend your arms at the elbows and place your hands under your head. Bend your knees and pull your legs towards your stomach, making sure your feet are flat on the ground and your toes are facing forward.
- Use your abs to lift your upper body towards your legs. It will be enough to get up 20-30 cm from the ground. Exhale as you get up.
- Remember to take a deep breath as you return to the starting position. Try not to get support from your arms or legs.
- Lie on your back on the floor in the classic sit-up position. Here, unlike the classic shuttle, your feet should be in the air, not the ground.
- Bring your knees up to a full 90-degree bend, that is, into a desk position. Have the soles of your feet facing forward.
- As you rise slightly, bring your right elbow and left kneecap closer together. As you do this move, stretch your other foot forward. Continue the same movement with your other leg and arm without waiting.
- When doing cross sit-ups, you should be careful not to bring your arms close to each other and not to let your outstretched foot come down.
3-) Sitting Knee Lift
This move is perfect for training the lower abs that you can’t train very often. You can do the movement sitting in a chair or on the floor.
Here’s how it’s done exactly:
- Sit upright on a chair or floor.
- Extend your legs straight. If you are sitting on the floor, raise your legs a little higher. You can tilt your upper body slightly backwards.
- Inhale and as you exhale, pull your legs towards your stomach. In the meantime, you can get support from your seat with your hands or keep your hands in the air.
Repeat the movement for at least 20 seconds.
4-) Roll-up Exercise for Abs Muscles
Roll-up, which is a Pilates movement, is a low-tempo exercise movement that works the lower, upper and lateral abdominal muscles. It should be done as slowly as possible, not fast.
The movement is done like this:
- Lie on your back on the floor. Your lumbar cavity should not touch the ground, your spine should be in a natural position.
- Raise your arms shoulder-width apart. Keep your hands turned inward as if you were holding a pilates ball.
- Inhale and as you exhale, first raise your head to an upright position. Your waist should touch the floor at this time. Then slowly raise your back and lower back to a sitting position.
- Inhale and as you exhale, alternately lie back down with your waist, back, and head touching the floor. Be careful not to bend your knees or lift your feet off the ground at this time.
Repeat the movement for at least 60 seconds.
The abdomen is one of the parts of the body that is most prone to getting fat. For this reason, while trying to build abdominal muscles, you should follow a regular exercise program and keep what you eat under control. If you are looking forward to a fit body and a flat stomach, you should start these exercises as soon as possible.
With the various exercises mentioned above, you can have a fit body and abdominal muscles without going to the gym. These exercises, which you will apply regularly at home, will save you from the fat in your abdominal area and will provide you with a fit appearance.