No equipment how to train abs at home how to train abs most effective

With or without equipment is only a difference in the form of weight, mastering the correct principles and movements can achieve the same exercise goals, then the abs should be no equipment how to train?

Reverse abdominal curl

Exercise parts

Reverse curl mainly exercises the lower part of the abdominal muscles, of course, it can also improve the stability of the lower back, buttocks.

Training times

It is generally recommended that reverse curls and other abdominal exercise movements combined to do, the number of groups then 3-4 groups, each group 15-20 times on enough, of course, reverse curls will be more difficult, if you can not do 15, you can try each group of 10 or 12.

Action essentials

1, lying on a flat mat, hands holding the handle or pull the bench underneath to do support. If you do not have something to support, you can also lie flat as natural hands on both sides of the body, and then palms facing down to support. 2, bend the knees, feet near the hips, and then lift the knees, so that the legs as close as possible to the face. Note that at this time, the pelvis has not been raised off the bench, this is only preparation work, not yet started to practice. 3. Starting in this position, pull your knees as close to your face as possible, lift your hips, and bend your back to make a "curl" like appearance. 4, in lifting to the highest point when the pause of 1, 2 seconds, the tight abdominal muscles to get full stimulation. 5, after a controlled, slow lowering of the hips, until the hips against the bench surface, and then again lift the hips upward to do "curl up", and so on.

Supine leg raises

Exercise parts

This movement mainly exercises the lower part of the abdominal muscles.

Training times

We recommend doing 3 sets of 10 reps each, but of course you can choose to do each set as many times as possible until exhaustion. Rest time between groups is about 30s.

Action requirements

1, lie on your back on a bench or the ground, hands under the hips as support, feet straight ahead. If you want to improve the difficulty, you can lie down so that the hips are located exactly at one end of the bench, that is, the legs will be empty. 2, while always keeping the legs straight, lift up as high as possible, pausing for a few seconds at the highest point. 3, a controlled lowering of the legs, back to the starting position, and so on.

Seated bent knee raises

Exercise part

Sitting bent knee raises can be the entire abdominal muscles, that is, the upper abdomen, lower abdomen, in addition to exercise to the external abdominal obliques.

Training times

You can try to do 3 groups of 25 exercises per group, of course, if you want to weight, you can reduce the number of each group.

Action requirements

1. Sit cross-legged on a bench, grasp the edge of the bench with both hands, lift your legs slightly, bend your knees slightly, and lean your body backwards at about 35 degrees-45 degrees. 2, the thoracic cavity to the direction of the pelvis contraction, the back bent; at the same time the pelvis also to the thoracic cavity way contraction, upward lifting of the knees, so that it is close to the head. 3、When both are squeezed together, feel the contraction of the abdomen. 4、After that, stretch backwards, lower the torso and knees, return to the starting position, and so on.

Supine rotation curl

Exercise parts

First of all, of course, is to exercise the upper part of the abdominal muscles, followed by the movement of the side turn can help exercise to the external abdominal obliques.

Training times

As with the standard curls, 3-4 sets at a time, within a range of 10-20 reps will suffice. And then with some other abdominal exercise movements to more comprehensive stimulation of the abdominal muscles.

Action essentials

1, the starting position are the same, supine back on the mat, feet on the bench or flat on the ground. 2, hands behind the neck, bend the torso upward, so that the body as close as possible to the knees, the lower back should always be close to the ground, when bending upward at the same time, let the right elbow near the left knee, at the very top of the tight abdominal muscles. 3, then relax, return to the starting position, make sure that the person completely lying down after the back and shoulders completely touch the mat, and then the next iteration anyway. This time, with the left elbow near the right knee, and then back to the starting position, so alternating cycles.

Curls

Exercise parts

Curls mainly exercise the upper part of the abdominal muscles, if you want to train the lower part of the abdominal muscles and the external obliques, you need to change other positions. Because the abdominal muscles are endurance muscles, so there is nothing wrong with stimulating every day, depending on your situation, I see more are practiced every other day.

Training times

As for the number of times and groups, generally speaking, a group of 10-20 times within the range or even 25 times is possible, unless you are doing large weight curls. Groups of 3-4 will be enough, and then you can try to change some other movements to stimulate the abs more comprehensively.

Action essentials

1, lie on your back on the ground, find a bench, let the feet on it, the toes of both feet facing inward so they can touch each other. Hands can be placed on the back of the neck or crossed in front of the chest, stick to the sides of the temples can also be. 2, bend the shoulders upward as well as the torso, let it as close as possible to the knees, let the back bend, but do not let the whole back off the ground, just curl forward, let the chest near the pelvis can be, at the highest point of the action, tighten the abdominal muscles, adhere to 1 second. 3, relax, have control to slowly lower the torso and shoulders, until the shoulders touch the mat, that is, completely back to the starting position, and then start the next iteration.