In this article, I’ll show you my 11 best abdominal exercises to do at home.
Because: next summer is definitely coming. Would you like a six-pack then?
With the following exercises you will get closer to this dream, even if there is more to it, such as a lower body fat percentage.
Let’s get started!
At the end of the article, I’ll give you tips on how to best use these exercises and what you should pay attention to if you want to cut a good figure in swimming trunks or bikini.
The classic among the abdominal muscle exercises are clearly crunches. Sit-ups are sometimes incorrectly called crunches. The translation service LEO provides the translation “abdominal muscle exercise” for sit-ups. You can say Aufsitzer in German.
On this page we are devoting ourselves to the classic crunches, which are about training the superficial and straight abdominal muscles – that is, those that ultimately decide about the six-pack. In contrast to crunches, with sit-ups you train your hip flexor even more and sit up completely.
The second exercise is a variation of the first exercise and mainly trains the straight abdominal muscles.
It is important to have your legs angled in the air as shown in the picture. In this way you can also rule out that the hip muscles help with the exercise, which is actually mainly supposed to train the abdominal muscles.
The classic among the abdominal muscle exercises is the crunch. The lower crunch mainly focuses on the lower part of the straight abdominal muscles.
It is very important to specifically strengthen this part, as it is often neglected in the classic abdominal muscle exercises.
An unstable crunch is a strenuous exercise that also strengthens the deep abdominal muscles and the smallest muscle structures.
The unstable crunch strengthens the straight abdominal muscles, but also the sloping ones. It is important that the extended leg is rocked up and down while you perform the crunch.
An important abdominal exercise is the oblique crunch.
An oblique crunch is primarily intended to strengthen the oblique abdominal muscles, but it also strengthens the straight abdominal muscles – especially the upper part.
To do this, pass one leg over the other, as shown in the picture, and then move your shoulder to the diagonal knee.
The Russian Twist is an interesting abdominal muscle exercise that strengthens your oblique abdominal muscles in particular, but also your straight abdominal muscles.
It is not known why this exercise is called the Russian Twist. A connection with Russian methods of establishing the truth would be possible
If the variant in the picture is too difficult for you, you can first leave your feet on the ground.
The twist crunch is an abdominal muscle exercise that primarily strengthens the oblique and lower part of the straight abdominal muscles.
The upper body should be lifted off the floor so that the shoulder blades no longer touch the floor.
The exercise is somewhat reminiscent of “cycling” and ensures a good burn in the lower abdominal area.
A cool abdominal exercise for fans is the board or the support, more commonly used in English: “plank”.
Here the light plank or the light board. The Light Plank is primarily intended to strengthen the abdominal muscles, but it is also used as a stabilization exercise.
The stabilizing muscles have to do a lot of work, especially when the legs or arms are raised.
An important abdominal muscle exercise is the board or support. It is a standard exercise that almost everyone knows.
Here the elbow plank, in English it sounds a bit nicer and is called “ellbow plank”. The board is primarily intended to strengthen the abdominal muscles, but it is also used as a stabilization exercise.
The stabilizing muscles have to do a lot of work, especially when the legs or arms are raised. If you like it to be even more difficult, you can put your forearms a little out of alignment. That means you slide your elbow in front of your shoulders and don’t put it on the floor directly below.
With a full plank, only the tips of your toes and palms touch the ground. So it is also the starting position of push-ups. Above all, the exercise strengthens the abdominal muscles.
This exercise makes sense especially with variations: lift one leg off the floor, lift one arm or diagonally lift one arm and one leg at the same time. You can also do it with rotations: for example, stretch one arm up while the other stays on the floor. This also demands a lot of balance.
The mountain climber is a very effective exercise, but it also requires a lot of skill.
Especially in combination with push-ups, the Mountain Climber trains almost your entire body and that on the ground. In German, the exercise could literally be translated as “mountaineer”.
The name goes well with the exercise, as it can make you feel like you are trying to climb a mountain.
Abdominal muscle exercises at home: the bottom line
You will find more abdominal muscle exercises for at home in my e-book.
You now have 11 abdominal muscle exercises for to Met at home. Use them regularly and a firm stomach is no longer your dream, but becomes a specific goal that you are working on. But also pay attention to your diet and a low percentage of body fat. You can find all the information here.
The link to all exercises at a glance – there you will also find the exercise instructions with video. If you would like to deal with the topic of abdominal muscle training in more detail, I recommend the article: Abdominal muscle training – but do it right!
How do you go about it:
- You can put together a circle and e.g. Practice for 30 seconds, take a 10-second break and go through all the exercises. You can vary the time.
- Pick an exercise, do it until you have to stop because your muscles are burning. Then pause for about 2 minutes and follow up with another sentence.
- If you like it a little more strenuous, try my sixpack workout in HIIT style.
- Would you like to adapt the abdominal muscle exercises even better to your level? And get to know a few cooler exercises? Then take a look at my e-book. It will help you adjust your training, meet your goals, and stick with it. You will also find exercises for your back there. We don’t want you to be one-sided.
Have fun with my abdominal exercises at home!