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You do not need to hit the gym day in and day out to tone the abdominal muscles and build a strong core. Of course, a gym provides a host of benefits ranging from a personal trainer to specialised equipment, which will point you in the right direction to the build the target muscle group.
However, with a well thought-out and well-balanced workout program you could activate the core and build a strong midsection in the comfort of your home using just your body weight as resistance. Ensure that these exercises have enough variety that targets various muscle groups to avoid any muscle imbalances, which could lead to further complications.
Most importantly, ensure that you have a healthy diet that is low in fat and is a rich source of lean protein, which is essential for muscle building.
Let us not wait any longer and look closer at the six effective exercises that you could perform in the comfort of your home to build a tight midsection.
#1 Plank to Dolphin
The dolphin plank is a core exercise that not only targets the abdominal muscles for a tighter core but also activates a host of other muscles including the lower back, chest and the arms.
Instructions:
Step 1: Lie on the floor in a prone position. Place your wrists directly below your shoulders and position yourself into a plank position. Ensure that the body forms a straight line while performing this exercise.
Step 2: Slowly raise your hips towards the ceiling until the body forms an inverted-V with the floor. Ensure that the torso and the lower body are straight in this motion.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Avoid the plank to dolphin exercise if you are suffering from lower back pain or are recovering from a back injury.
#2 Boat Pose
Apart from targetting the core, this exercise improves the overall balance and flexibility of the body.
Instructions:
Step 1: Sit on the floor with fully extended legs. The torso should be straight, and the arms should be extended outwards.
Step 2: Slightly lean back and lift your legs until your body forms a 'V-shape.' Ensure that the legs and the arms are straight throughout the duration of the exercise.
Step 3: Pause for 30 seconds and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not sway your body while performing the boat pose.
Next up: Russian Twist
#3 Russian Twist
The Russian twists are very effective in toning the abdomen, especially the obliques.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Instructions:
Step 1: Lie on the floor and keep your feet together with slightly bent knees. Ensure that your feet stay in position throughout the duration of the exercise.
Step 2: Raise your torso such that it makes a 45-degree angle with the floor.
Step 3: Extend the arms forward and twist your torso to the right such that the arms touch the ground.
Step 4: Pause for a second and return to the initial position. Perform the same motion on the other side to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: You could perform this exercise while holding a weight plate or a dumbbell for added resistance and improved customisability.
Next up: Superman
#4 Superman
Apart from working on the abs, the superman targets the glutes, hamstrings and the lower back. Moreover, this exercise could even be performed by beginners and casual trainers thanks to its simple motion.
Instructions:
Step 1: Lie on the floor in a prone position with fully extended arms and legs. Keep your legs close to each other while positioning your arms overhead. Ensure that the palms are facing downwards while performing this exercise.
Step 2: Raise your upper body and the lower body off the floor while balancing your body using the abdomen. Keep in mind to extend your arms and legs in this position.
Step 3: Hold the position for 30 seconds and return to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: Ensure a proper form and focus on a controlled motion for best results.
Next up: Reverse Crunch
#5 Reverse Crunch
As the name suggests, the reverse crunch is the opposite of the church, which focuses on raising your legs rather than the torso.
Instructions:
Step 1: Lie on the floor in a supine position with bent knees such that the feet are planted on the floor. Keep your legs close to each other and place your arms on the side, parallel to the body.
Step 2: Raise your legs towards the ceiling while keeping your torso stationary on the floor. Perform this motion until the thighs are perpendicular to the floor while ensuring that there is a 90-degree angle between the thighs and the shins.
Step 3: Hold the contraction for a second and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Do you sway your legs while performing the reverse crunch.
Next up: Crunch
#6 Crunch
Often regarded as the staple exercise to build the core, the crunch could be performed by people of different age groups and diverse skill levels, thanks to its simple yet effective motion.
Instructions:
Step 1: Lie on the floor in a supine position with bent legs such that the feet are completely rested on the floor. Position your palms behind the head without interlocking the fingers.
Step 2: Slowly pull your chest upwards using your hips as a pivot. Continue this movement until the torso is almost perpendicular to the ground.
Step 3: Hold the contraction for a second and return to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: Avoid pulling your head while performing the crunch as it could lead to a serious injury.
