Health & Wellness

Cheat Sheet: Time To Achieve Those Elusive Abs With These 5 Killer Home Workouts!

Cheat Sheet: Time To Achieve Those Elusive Abs With These 5 Killer Home Workouts!

We are officially out of the holiday season, as January has just recently come to a close. This means that it’s high time to start shedding the Christmas coat and start working on the summer body! With the exception of all the other essentials, such as regular exercise, proper cardio training, as well as healthy eating, the most work people tend to concentrate on is to work on the ever-problematic abdominal area.

More often than not, this area has proven to be the most difficult, so we have put together some exercises that aren’t only easy to do at home, but also incredibly effective (and with no equipment needed!). Just remember to do these exercises often and with proper form, and you’ll be well on your way to being shirtless-confident at the beach!

[related: Cheat Sheet: Try This Full-Body Workout While On 'Work From Home!']

Reverse Crunches

1. Lie down and stay in a crunch position with both feet flat on the floor and both arms on your side with palms facing down.

2. Push your lower back into the floor while contracting your core, to lift both legs off of the floor. Remember to keep your knees together, bent at a 90-degree angle.

3. Then use your core to pull both knees towards your chest so that your tailbone is raised from the ground, while keeping your back, arms and shoulders firmly planted.

4. Slowly lower your legs and hips, and return to the starting position.

5. Repeat the movement, and make sure not to use momentum in executing succeeding repetitions.

Negative Crunches

1. Sit on the floor with your knees bent together, and both feet flat on the floor. Keep both arms raised forward, maintaining a 90-degree angle from your body.

2. Slowly lower your back down until your upper body forms a 45-degree angle with the ground.

3. Hold the position for a brief moment and then raise back up to starting position.

4. Repeat the movement, and favor the contractions in the abdominal area.

V-Ups

1. Lie on the floor with both arms and legs extended outward.

2. Simultaneously raise both arms and legs, and bring your head and shoulders off the floor to perform a crunch, while keeping both arms out-stretched, and raising your legs so that hips are brought off the ground at the top of the movement.

3. At this point, your hips should be raised, and arms stretched towards your toes.

4. Slowly reverse the movement back to the starting position.

5. Repeat the movement, and maintain form and position.

Dead Bug

1. Lie flat on your back with both arms extended forward, at a 90-degree angle from your body.

2. Bend both your hips and knees to a 90-degree angle.

3. While contracting your core, slowly extend your left leg toward the floor and bring your right arm downward towards your head.

4. Slowly return your arm and leg to the starting position.

5. Repeat with your opposite arm and leg. Continue this alternating motion.

Quadruped Draw-In with Arm and Leg Movement

1. Get down on all fours, with both palms and knees flat on the floor.

2. Remember to always keep your back straight, always maintain a contraction of your core.

3. Raise your right arm and left leg until they're in line with your body.

4. Keep this position for a brief moment, and slowly return to the starting position.

5. Repeat with your opposite arm and leg. Continue this alternating motion.

ALSO READ: Cheat Sheet: Want To Get In Shape For Your Wedding? Why Not Join A 'Bride Boot Camp?'

Photos from Beached host Maggie Wilson's Instagram account and Humankinetics.com, Gifs from: Livestrong.com, Healthier.qld.gov.au, Fitandfunnow.com

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