You do not have to spend hours in the gym to get enviable abs. The key is to do the right moves. You can strengthen your abs by doing simpler bodyweight exercises. A strong core will not only protect your internal organs but will also aid in stability and balance of the body. All you have to do is consume whole food for proper nutrition. You can also have protein shakes or other healthy snacks in addition to your workout. So, here are some of the most effective yet simple no-equipment, bodyweight exercises to strengthen your core. These moves will work your obliques, lower abs and upper abs. (ALSO READ These 5 exercises will give you rock-solid abs).
V-ups will challenge your cores. This may seem difficult at first but you can start with a modified version and then proceed to do the advanced version. V-ups will work your upper abdominal muscles.
How to do it: Lie down on the mat on your back. Make sure your lower back is touching the mat. Now, extend your arms above your head. Your elbows and knees should be straight and locked. Lift your arms to the center of your body by lifting your upper body while lifting your right legs. Reach and try to touch your toes. Alternate your legs while doing this modified version. Once you master this, the next step is to lift both the legs and both arms.
2. Reverse Crunch
Reverse crunches will work your lower abdomen as it uses the deepest muscles of your stomach. All you need is a mat to do this exercise.
How to do it: Start by lying down on the mat on your back. Make sure your lower back is flat on the mat. Keep your hands at your sides or behind your head. Bend your knees and keep your feet off the mat. Now, contract your abdominal muscles in and lift your lower back off the floor while drawing the legs towards the ceiling. (ALSO READ 5 exercises to get a bigger booty without surgery ).
3. Side Plank
Side plank is one of the best exercises to work your obliques. Make sure the form is correct. You can start with beginner’s version and then proceed to do the advanced version of the exercise.
How to do it: Start by lying on your side with your elbows under your shoulder. Keep your other hand on your hips. In the beginner’s version, you can keep your knees on the floor. So, bend your knees and lift off the floor. Hold this position for about 30 seconds. In the advanced version, keep your legs straight, feet stacked and lift up your body. Your body will be balanced on your elbows and the foot at the bottom.
4. Russian Twist
Russian twist is another effective exercise for your obliques. This exercise may seem easy but believe us your sides will be sore by the end of the workout routine.
How to do it: Start by sitting on the mat with your feet on the floor and your knees bent. Keep your arms extended in front of your chest. Now lean backwards a little and raise your feet off the floor. Keep your lower body steady and twist your upper body. (ALSO READ Get 6-pack abs at home with these 5 exercises).
Scissors are great for your lower abs. It will tone the muscles of your lower abdomen and strengthen it.
How to do it: Start by lying on the mat on your back. Keep your hands at your sides or you can place is under your butt for support. Extend your legs and lift it off the floor. Now, twist your legs in and out. Keep your knees slightly bent.
These exercises will help you to tone and strengthen abdominal muscles. You can perform these exercises for about 30 seconds. Do as many reps as possible during those 30 seconds. Do three sets with a three-second break in between.