Get Back Into Shape From Home With These Athlete Approved Ab Exercises

Freshman 15? How about the quarantine 15? If you’ve been skimping on exercise during the COVID-19 pandemic, you might want to consider some of these best ab exercises to whip yourself back into shape.

Perhaps your gym was shut down - can’t blame you there if you couldn’t find the motivation to slip in a workout! Fortunately, though, each ab exercise on this list can be done in the comfort of your own home, with little to no equipment or formal training required.

So what are you waiting for? These are some of the best ab exercises to look and feel your best this summer. For each exercise, you will want to aim to do 10-20 repetitions in a slow, controlled fashion. You can do up to three sets per workout.

Best yet, there’s no gym required - all you need is a yoga mat and a towel. Get ready to break a sweat!

Move Over, Crunches

If you’re sick of doing crunches after crunches, we have great news for you - crunches are no longer en vogue - for several reasons.

Most fitness experts don’t recommend doing endless sequences of crunches because they don’t actually activate your core and abdominal muscles. You can do hundreds of crunches per day and still not get as toned as you’d like because you aren’t moving in the most optimized, natural way.  

Even worse, when they aren’t done correctly and with the right form, crunches can lead to serious back and neck strain, causing you more aches and pains that will not only deter you from getting stronger but will prevent you from wanting to do more exercise in the future.

Talk about counterproductive!

Instead, fitness professionals now recommend doing other kinds of abdominal exercises, many of which we’ll detail for you below. These will not only help you look more toned and to shed unwanted pounds but will also strengthen other areas in your core, including all the other muscles that help provide substantial support to your pelvis and spine. When your core is strong, the rest of you is strong - you’ll have less joint pain, improved balance, and much better posture.

Sit-Ups With Towel

This exercise is easy to do - all you need is your mat and a towel. Simply roll up the towel and position it beneath the lower part of your back. Sit down, legs crossed in a butterfly position, your feet pressed together. Lie on your back on the floor and inhale. Then, as you exhale, lift up with your abs, bracing your core as you tap your hands to your feet. Repeat.

The towel serves an integral purpose here. It supports your spine, letting your abs get the workout instead of your hips. It also extends your abs at the beginning of the motion, letting you flex them through your repetitions.

Standing Lift

If you have access to a dumbbell or a medicine ball, this is a great exercise to try. It will work your back, glutes, hips, legs, shoulders and abs. Start by standing with your feet about hip-width apart, your feet pressed firmly to the floor. Hold a medicine ball and brace your abs, using the lower body to start the movement as you bend your knees and sit back into your hips.

Reach the ball down, moving across the outside of your left leg. Then you should stand, swinging your arms back across your body and pressing your hips forward. Do 10-12 reps from left hip to right shoulder, then switch sides and repeat.

Hip Lifts

As you might expect, this ab exercise will help you work both the muscles in your abs as well as your pelvis. You'll start by lying on your back and lifting your legs above your torso. Draw your belly button toward your spine, lifting your hips several inches off the ground. Lower them slowly to the ground, then repeat.

The key here is moving slowly and purposefully  - quick, jerky motions will not only be counterproductive but can also injure your hips. To make the move more difficult, try to complete every repetition without allowing your hips to touch the ground.

Flutter Kicks

This is one of those abdominal exercises that looks easy but is actually quite difficult to do. You’ll lie on your back and lift your legs, pulling them straight above your hips. Make sure your back is glued to the floor, your abs braced. Lower your legs in a “fluttering” motion, hence the name of this exercise, while keeping your back firmly on the floor. You’ll complete the repetitions relatively quickly, breathing in and out through your nose as you work. 

Weighted Squat

Some people assume that squats are only good for strengthening the legs and glutes - that’s not the case! In fact, squats are also excellent when it comes to strengthening your core. Plus, they’re super practical so you don’t have to worry about lying on the ground and straining your neck.

After all, the goal of your abdominal and core muscles is to stabilize your trunk, supporting you while you are lifting, squatting, or just moving about. Doing a traditional squat is good enough in itself, but there are lots of benefits associated with doing squats with some weight instead. You’ll activate the muscles in your obliques, abdominals, and other parts of your body when you squat with a bit of weight.

Start by standing with your feet about shoulder-width apart. Pick up some dumbbells (medicine balls will work, too, and the amount of weight that you use is totally up to you).

Breathe deeply, keeping the dumbbells racked on the tops of your shoulders. Slowly lower your body toward the floor, drawing your hips back and down while you bend your knees. Push up through your heels to return to a starting position but make sure you keep your back flat and your head up throughout the entire movement. Do 8-10 repetitions for three sets, resting 45 to 60 seconds between each set.

V-sits

V-sits look a bit like crunches but in mirror image - and they are way more effective, too. To do a v-sit, you will start on your back with your legs directly in front of you. Sit up, touching your heels as you draw your knees to your chest. Lower down slowly, breathing deeply, then repeat the process as you go through your repetitions.

V-ups

Not to be confused with the v-sit, the v-up is another effective exercise you can do. Start by lying down with your arms raised directly over your head. Breathe in deeply, drawing in your belly button toward the floor. As you breathe out, sit up straight and draw your straightened legs up to meet up with your arms. Lower and then repeat. 

If you find this exercise too difficult, you can prop yourself up on your elbows for a bit more support. Then, you can simply bend your knees, drawing them up to 90 degrees. Lower your torso, straighten your legs, then draw up and bring your knees to your chest.

Leg Lifts

Leg lifts work many of the same muscles as flutter and scissor kicks but the motions are a bit more controlled and seamless. You’ll begin on the ground, looking up at the ceiling in a relaxed position, and your legs straight out in front of you. Brace your core, gluing your lower back to the floor. Lift your legs several inches off the floor, pulsing your feet up and down, with each up and down movement equalling a repetition.

Keep your lower back touching the floor as you work. If you’re struggling, you might need to lift your feet higher and keep your core engaged. You may feel a bit of work going on in your upper legs and glutes as you work this exercise, too.

Toe Touches

You may think of the classic post-run stretch when you think of toe touches, but this is also the name of an abdominal workout that you can do to quickly tone up and work those muscles. You’ll do it in a prone position, lying in a prone position with your legs facing upward, toward the sky. As you lie there, crunch up, touching your toes (or at least trying to touch your toes). Lay back down and repeat.

You might not actually be able to touch your toes - that’s okay. It all depends on your arm length and flexibility here. Just do your best to touch your toes, as that’s what counts - it’s not actually about being able to touch your toes, but kudos to you and your flexibility if you can! This exercise can also help to stretch your hamstrings, but if you find that you’re starting the workout with tight hammies, just bend your knees a bit.

Plank

Here’s a classic abdominal workout for you to try - the plank. Start by lying on your stomach before you draw yourself up onto your toes and forearms. Keeping your elbows drawn beneath your shoulders, pull your shoulders from your ears. Squeeze your glutes and abs, keeping your neck, spine, and hips in one straight line. Hold the position for 20 seconds to a minute, then breathe in deeply and slowly.

Try not to draw your hips toward the ceiling as you hold the plank position. If you find yourself doing this, try lowering your knees to the floor and holding the plank position that way instead.

Vertical Leg Crunch

If crunches still have your heart despite all of their disadvantages, there are a few variations you might want to give a try. One is the vertical leg crunch. In this exercise, you will lie with your back on the floor. Draw your legs up until they are vertical, then crunch up toward the ceiling. Lower down, then repeat.

The benefit of this exercise is that it doesn’t put as much stress on your spine. If you want to avoid stressing your neck, try not to curl your head to your legs. Instead, focus on the ceiling, lifting your shoulders and chest.

Bicycle Crunch

Here’s another variation on the classic crunch. This one is excellent when it comes to strengthening your obliques, the muscles on the side of your abdominal muscles. It also stimulates more activity in your abdominals than the traditional crunch does, allowing you to strengthen your lower stomach as well.

Here’s how it’s done.

Start by lying on your back, drawing your knees up to form a 90-degree angle. Keep your hands by your temples, then crunch up and twist across your body. At the same time, you will be performing a bicycle motion with your legs. So for instance, if you crunch up and to the right, you’ll draw your right knee in and vice versa. You’ll do this 20-30 times in total.

Reverse Crunch

For the reverse crunch, yet another variation on the classic crunch workout, you’ll lie on your back and draw your knees up to 90 degrees. With your hands laced behind your head, draw your chest toward your knees and your knees to your chest. Reset, then repeat for however many repetitions you decide to complete.

This excellent crunch variation will engage your deep abdominal muscles without causing so much wear and tear on your spine. Don’t pull your head in toward your knees, but instead lift your shoulders to keep your neck comfortable and safe.

Look and Feel Your Best This Summer With Top Home Ab Exercises

Are you ready to get the abs of your dreams - you know, the ones that make you stop and stare when you’re scrolling by the pictures on your favorite Instagram influencer’s account?

These are the best ab exercises to help you meet your fitness goals. Not only will doing these kinds of ab exercises help you trim down and tone up, but they’ll make you feel a million times better, too. So get your head in the game and grab an exercise mat - it’s time to break a sweat!

Lisa Czachowski is a professional social blogger and has worked on several online publications including Citrus Sleep. Lisa is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sustainability, natural, sleep products, health, fashion and many more. She is passionate about what providing as much information as possible on products you bring in your home and what we wear.

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