I have not been doing as many home workouts which is why the blogs on fitness have been a bit scarce... I dont want to be the crazy girl at the gym taking pictures of myself lifting LOL I may get quite a few disapproving looks.
So after working out at the gym I got home and decided it was time for at least a short post on ways to work your abs at home. (dont worry I will post more) I will show different moves done a few different ways to target begginers, interemdiate and advanced.
So here goes nothing.
1) hanging abs- If you have a pull up bar it comes in very handy for a varity of different workouts. You can also do these at the gym if you wish.
Starting Position: The same for all levels of hanging abs
Position 1: Good for beginners or those that do not have super strong abs this is the position you want to finish in. Keeping knees together use your stomach to pull them up to a little above waist level. Return to starting position. If this is your first time doing this try to hit between 8-10 reps and build from there. Try to complete 2-3 sets.
trying to do this at work and the formatting is not working for... sorry for the awkwardness of the pictures and text. I think my job needs new computers... or I should not be such a bad employee and do this from home... hey this is what happens when I have to be up at 4am LOL I go to bed to early to do work from home... HAHA ok enough of the rambling
Position 3: Advanced- Keep legs together and bring to position 2 (above). Hold position 2 for a few seconds and then continue to use core to bring legs all the way up. Hold position for a few more seconds. Return to position 2 and finally return to starting position. At this level you can begin with 8-10 reps and work up from there. Try to complete 2-3 sets.
If you do not have a pull up bar, you can always do this at the gym. If your gym has a roman chair the first 2 positions can be done easily on that as well.
*side note* I found my pull up bar at Marshalls for like 12 bucks, if you are in the market for one I suggest you check the bargin stores before heading to a sports store for the best price.
2) Oblique plank work- This exercise is meant to target your obliques but also works the whole core while you hold yourself in the plank position.
My house is inundated with santas, fake snow (see top corner of picture lol) trees, snowman etc... so the only open space I had was one of my halls leading to the kitchen... hey it still works right?
Beginner Start position: Start in a low plank. Upper body resting on forearms, toes on the ground feet off the ground. Keep your core tight to support your back.
Beginner end position: Keeping arms in the same position bring one leg around and touch your knee to your elbow (or as far as you can bring it to start). Return leg to start position and repeat on opposite side. Start with 8-10 reps on each side (so 16-20 total per ser). Try to complete 2-3 sets.
Intermediate Start position: The same as beginner, only now you are in a high plank position. Palms in line with your shoulders to support your upper body, toes on the ground feet off the ground. Keep your core tight to support your back.
Intermediate end position: Keeping arms in the same position bring one leg around and touch your knee to your elbow (or as far as you can bring it to start). Return leg to start position and repeat on opposite side. Start with 10-12 reps on each side (so 20-24 total per ser). Try to complete 2-3 sets.
Advanced: Not pictured Start in the same position as intermediate. As you bring your leg back to starting position take a little hop to switch legs and bring the other knee around.
What is your favorite exercise to do at home?
Ciao and happy abs