Although we know you have been going to Retro Fitness every day to work on those washboard abs (and to see your gym crush, Chad, of course), sometimes a long day at work can leave you too pooped to go anywhere but home sweet home.
Even so, skipping a workout that to which you have already committed to can be dangerous, as it might encourage you to continue this self-flakiness in the future. That’s why we’ve compiled this list of easy, equipment-free exercises that you can do right from the comfort of your very own home. Summer abs, here we come!
Down Dog Abs
Start this exercise in the classic “downward dog” position (hands and feet on the ground, shoulder width apart with the buttocks in the air) and lift one leg up towards the ceiling. As you bring it back down, draw that same knee in towards your chest. Repeat ten 10 times on each side for three rounds.
Dead Bug
Lie down with your back flat on the ground, arms fully outstretched towards the ceiling and perpendicular to the floor, and legs in a 90 degree angle at your knee. Slowly straighten your right leg out so that it is parallel to the floor, and outstretch your left arm behind you and towards the ground, so that your limbs are reaching in opposite directions.
Come back to the starting position and repeat the motion on with your left leg and right arm. Do this ten 10 times on each side for a total of 20 repetitions.
Core Roll Up
Start with your back flat on the ground and your arms stretched up toward the ceiling, just like you did when performing the “Dead Bug” exercise. This time, though, keep your legs straight and flat on the ground.
Slowly pull your chin towards your chest as you reach your arms towards your toes, peeling your back up from the ground. As you return to the mat, slowly roll your back down to the starting position.
Windshield Wiper
With your legs in the air, knees bent in a 90 degree position, and arms outstretched on each side (perpendicular to your torso), rotate your legs toward one side so that your knees approach the ground, feeling that twist in your back. Return to starting position and repeat on the other side. Do this 10 times on each side.
Crab Kick
Start in a bridge position (arms behind you with elbows straight, supporting your weight, legs at a 90 degree angle and abs in a table-top position), kick one leg straight out and drop your torso so that your body creates a “V” shape. Alternate legs, and repeat this movement for three rounds of thirty seconds each.
Bird Dog
With a flat back and your knees and hands on the ground, stretch one leg out off the ground, and reach your opposite arm out in front of you, so that your body is being pulled in opposite directions from the tips of your fingers to your toes.
Pull that leg and opposite arm into each other under your torso, and outstretch again. Repeat this movement for three rounds of ten on each side.
Sources:
https://www.runnersworld.com/training/g23303464/ab-workouts-at-home/
https://www.self.com/gallery/21-incredibly-effective-abs-exercises-you-can-do-instead-of-crunches
https://www.gq.com/story/best-abs-workouts-gq-ultimate-guide
