8 Abs Exercises At Home That Require No Equipment

At Home Abs Workout To Sculpt Your Abs With No Equipment

On today’s episode Live Lean TV, I’m sharing 8 abs exercises at home that require no equipment.

You can use these home abs exercises to get lean and sculpted abs.

I also break these 8 abs exercises into two different at home abs workouts.

But before I share these 8 abs exercises and home workouts, I need to post the following disclaimer.

You will not get crazy lean abs if you only do these abs exercises at home.

You also need to be following the right types of full body workouts and a healthy diet.

Abs Exercises Are Not The Most Effective Way To Burn Belly Fat

Abs are probably one of the most misunderstood body parts, especially when it comes to losing belly fat.

There is no such thing as spot reduction.

This simply means you cannot target a particular part of your body, like the belly, to burn fat.

In other words, 1000’s of crunches a day will not effectively burn belly fat.

Here’s The Most Effective Way To Get Tight Abs

To get lean flat abs, you must first burn off your belly fat.

You can do this by eating the right types of foods and following a properly structured workout program designed to burn fat.

This full body workout program should incorporate strategic rest periods, exercises, and training styles, that targets your entire body to maximize calorie burning, while maintaining muscle.

We go into way more detail on how to do this in all of our programs.

Take our short Live Lean Body Quiz here, to find the best program for you, based on your goals, fitness level, and access to equipment.

If you still have not taken the quiz, do it now.

8 Abs Exercises At Home No Equipment

Ok, now that that’s out of the way, lets talk about these 8 abs exercises at home that require no equipment.

Then I’ll share the two at home abs workouts that you can use to sculpt your abs with no equipment.

Do these 8 abs exercises at home, when you have no equipment or access to a gym.

To watch each abs exercise, click on the link or image.

Check it out.

Abs Exercise #1: Lying Leg Raise (a.k.a. Stiff Leg Raise)

Abs Exercise #2: Double Crunch (a.k.a Concemetric Crunch)

Abs Exercise #3: Crunch (a.k.a. Half Sit Up)

Abs Exercise #4: Frog Crunch (a.k.a. Frog Sit Up)

Abs Exercise #5: Reverse Crunch a.k.a. Hip Roll

Abs Exercise #6: Lying Knee To Elbow Oblique Crunch (a.k.a. Knee-To-Elbow Raise)

Abs Exercise #7. Alternating Single Leg Jackknife

Abs Exercise #8: Abdominal Vacuum

Here’s how to structure these 8 abs exercises into two different at home workout routines.

At Home Abs Sculpting Workout #1

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A post shared by Brad Gouthro – Live Lean TV (@bradgouthro) on Jul 29, 2020 at 3:57pm PDT

Total time:

15 minutes.

Type of workout:

Abs circuit workout.

Complete the abs exercises in circuit format, resting 15 seconds between each A1-A4 exercise.

At the end of the circuit, rest 60 seconds, then repeat for a total of 4 sets.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Abdominal Vacuum

Reps: 8

Tempo: 1122

Rest: 15 seconds

Sets: 4

Coaching cues: this abs exercise is a weird one. It’s called the abdominal vacuum. You want to draw your abdominal muscles into your chest cavity and hold that for 2 seconds. Then slightly relax and do it again. After completing 8 reps, rest 15 seconds, then move on to abs exercise A2.

A2. Double Crunch

Reps: 8

Tempo: 1012

Rest: 15 seconds

Sets: 4

Coaching cues: the next abs exercise is called the double crunch a.k.a. the concemetric crunch by the late professional bodybuilder, Vince Gironda. This is another exercise that targets your rectus abdominis. Lie flat on the floor, place your hands behind your head, then bring your knees over your hips while you sit up. Make sure you pull your elbows and knees towards each other, as you continue exhaling while holding the contracted position for 1-2 seconds. Breathing, especially during the exhale, is so important for every single abdominal exercise. Breathing out all of the air, while pulling in your lower abs, will help you tighten your stomach. Then lower them simultaneously. After completing 8 reps, rest 15 seconds, then move on to abs exercise A3.

A3. Crunch

Reps: 10

Tempo: 1012

Rest: 15 seconds

Sets: 4

Coaching cues: the crunch, a.k.a the half sit-up, is great for your upper abdominals. Focus on keeping your lower back and hips flat on the floor. During the contraction, exhale while pulling in your waist. Hold the contracted position for 1-2 seconds. To make the crunch more challenging, you can add weight by completing the dumbbell long arm crunch. After completing 10 reps, rest 15 seconds, then move on to abs exercise A4.

A4. Lying Leg Raise

Reps: 8

Tempo: 1011

Rest: 60 seconds

Sets: 4

Coaching cues: the lying leg raise, a.k.a. stiff leg raise hits your rectus abdominis. Start by placing your hands behind your hips, palms down. Then extend your legs and raise them straight up into the air as far as possible, while keeping your toes pointed. Hold that contracted position for 1-2 seconds. Make sure you exhale while pulling in your abs to contract them during the raising of your legs. Then breath in as you lower your legs. After completing 8 reps, rest 60 seconds, then repeat the circuit, starting with exercise A1.