To get visible abs, focus on reducing body fat through diet and lifestyle, not just ab workouts. Everyone has six-pack muscles, but they’re often hidden under fat. Combine home ab exercises with healthy eating. Use progressive overload in your workouts, meaning gradually increase intensity. Track your progress for better results. This workout includes challenging exercises using a pull-up bar and weights, targeting all ab areas.
1. Spiderman Push – Up
Sets: 3
Reps: 15
Rest: None
Equipment: None
The Spiderman push-up is a challenging bodyweight exercise that targets your chest, shoulders, triceps, and core muscles. It’s a great variation to add to your workout routine if you’re looking for a way to increase your strength and stability.
How to do a Spiderman push-up :
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Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
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Lower your chest towards the floor as you would in a standard push-up.
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As you lower down, bring your right knee up towards your right elbow, keeping your core engaged and your glutes squeezed.
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Pause for a moment at the bottom, then push back up to the starting position.
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Repeat on the other side, bringing your left knee up towards your left elbow.
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Continue alternating sides for as many repetitions as you can.
2. Hanging Leg Raises
Sets: 3
Reps: 15
Rest: 2 mins at end of superset
Equipment : Pull Up Bar
Hanging leg raises are a compound exercise that works your entire core, including your abs, hip flexors, and lower back. They are a great way to strengthen your core and improve your grip strength.
How to do a Hanging Leg Raises :
- Start by grabbing a pull-up bar with an overhand grip, your hands shoulder-width apart.
- Hang from the bar with your arms straight and your body in a straight line.
- Exhale as you lift your legs off the ground, keeping them straight and together.
- Continue to raise your legs until they are parallel to the ground, or as high as you can comfortably go.
- Inhale as you slowly lower your legs back to the starting position.
3. Oblique Crunch
Oblique crunches are an excellent exercise for strengthening the oblique muscles, which are the muscles on the sides of your abdomen. They help to support your spine and improve your posture.
Sets: 3
Reps: 20
Rest: 2 mins
Equipment: None
How to do a Oblique Crunch:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands lightly behind your head.
- Keeping your lower back pressed into the floor, lift your right shoulder towards your left knee.
- As you lift, exhale and contract your oblique muscles.
- Lower slowly back down to the starting position and repeat on the other side.
4. Sit Up
Sit-up is a core strengthening exercise. Lie on back with bent knees and feet flat on floor. Engage core muscles and slowly curl upper body up towards knees. Lower back down and repeat.
Sets: 3
Reps: 25
Rest: None
Equipment: None
How to do a Sit up :
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your arms over your chest or place your hands behind your head.
- Tighten your core muscles and lift your upper body off the ground towards your knees.
- Lower your upper body back down to the starting position. Repeat the motion for your desired number of sit-ups.
5. Hardcore Plank
The hardcore plank is a challenging exercise that works the entire core, including the abdominals, obliques, and lower back. It is also a great way to improve strength and endurance.
6. Crunch
A crunch is an exercise that works the abdominal muscles. To do a crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands lightly behind your head. Engage your core muscles and slowly lift your upper body off the floor, keeping your lower back on the ground.
Sets: 2
Reps: 20
Rest: None
Equipment: None
How to do a Crunch :
- Lie down on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Lift your head, neck, and shoulders off the floor by contracting your abdominal muscles.
- Lower your upper body back down to the starting position.
- Repeat this movement for a set number of repetitions, and include it in your circuit routine for a core workout.
7. Reverse – Crunch
The reverse crunch is a great exercise for strengthening the lower abdominal muscles.
Sets: 2
Reps: 20
Rest: None
Equipment: None
How to do a Reverse Crunch :
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands by your sides or under your hips for support.
- Lift your legs off the ground, curling your hips off the floor.
- Slowly lower your legs back down without letting them touch the ground. Repeat for the desired number of reps.
8. Side Plank
Side plank, lie on your side with your forearm on the ground and your elbow directly under your shoulder. Stack your feet on top of each other and lift your hips off the ground so that your body forms a straight line from head to foot. Hold for as long as you can, then switch sides.
Sets: 2
Reps: 1 minute each side
Rest: None
Equipment: None
How to do a Side Plank :
- Start by lying on your side with your legs straight.
- Prop your upper body up on your elbow, making sure it’s directly under your shoulder.
- Lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for a set amount of time, then switch to the other side.
