Ab Workouts For Home Gyms
The first thought that comes to people's minds when designing ab workouts for home gyms is to just stretch out on the floor and attempt to break the world record for sit ups.
The day after a sit up marathon like that usually requires two days of bed rest and a bottle of pain killers.
One abdominal type exercise, no matter how many reps you perform, will never lead to perfect abs. You are only isolating one abdominal muscle group out of four and therefore can't possibly end up with a balanced set of abs.
The Four Ab Muscle Groups
Without going into detail about core muscle anatomy you just need to know that you have upper abs, lower abs, and right and left oblique muscles. All of them work together to help you bend over, straighten up and twist around. Strengthening all of them goes a long way towards improving your posture and warding off injuries.
To create a well-rounded ab workout for home you have to work each muscle group. Therefore a good ab workout routine consists of three or four ab exercises that focus on each muscle group.
I will list two different home ab workout routines, one that requires no exercise equipment other than a floor mat, and one that requires an exercise ball and dumbbells.
Home Ab Workout 1 - No Equipment:
- Lower abs - Bent Knee Abdominal Hip Raises - 20 to 25 reps x 3 sets
- Middle/Upper Abs - Abdominal Butt Raises - 20 to 25 reps x 3 sets
- Oblique Muscles - Lying Oblique Leg Raises - 20 to 25 reps x 3 sets
(You need to perform this exercise lying on your right and left side to work each set of oblique muscles.)
Home Ab Workout 2 - With an Exercise Ball and Dumbbells:
- Lower abs - Exercise Ball Abdominal Pull Ins - 20 to 25 reps x 3 sets
- Middle/Upper Abs - Exercise Ball Abdominal Crunches - 20 to 25 reps x 3 sets
- Oblique Muscles - Oblique Dumbbell Twists - 20 to 25 reps x 3 sets
These ab workouts for home are not easy, especially if done to failure. Be careful that you don't place too much strain on your lower back or neck.
If you are brand new to exercising it's a good idea not cause yourself undo pain. The benefits of ab exercises are realized over the long haul not just one workout session.
Remember to breathe normally. Don't do these ab workouts every day. Take a day or two off to allow your muscles to recover and be ready for your next workout.
If you are overweight you will obviously have more difficulty doing these exercises because you aren't as flexible and you have extra belly fat preventing you from bending. The addition of a healthy diet plan and fat burning exercises will help you achieve abdominal fitness a lot faster.
Conclusion
The beauty of mixing up your ab workouts for home routines is that they virtually eliminate the boredom associated with a "sit ups only" workout and they work all four of your ab muscles to truly work the core of your body.
About the Author:
Mark Hanson is an author and fitness expert. For more information about the ab workouts for home gyms, visit www.FastKillerAbs.com
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