No gym, no expensive equipment! These four simple crunch variations target your upper abs, lower abs, obliques and full core at home.
Do you want to work on your abs without going to a gym or buying gym gear? A simple home workout from yoga and fitness creator Rajni is getting a lot of attention. This workout uses your body weight to hit different parts of your core.
All you really need is a little floor space and a mat. The routine has four types of crunches to work on your upper abs, lower abs, obliques and your whole core.
The workout is very easy. You must stay consistent and use the right form.
1. High-Knee Crunches for Upper Abs
The first exercise is about the upper abdominal area.
Rajni suggests doing high-knee crunches. To do this you sit back a bit lean on your arms and pull your knees toward your chest.
Rajni says you should try to do up to 100 repetitions for this part of the routine.
If you use the form high-knee crunches can help you build strength in your upper core muscles.
2. Open-and-Close Leg Crunches for Lower Abs
The second exercise is for your abdominal area.For this move you bring your legs in. Then move them out in a steady open-and-close motion.
Rajni recommends doing 100 repetitions of these and-close leg crunches.The trick is to move and not just swing your legs. Keeping your core tight during the move helps you stay steady and in control.
3. Half-Circle Crunches for Obliques
Do you want to work the sides of your waist and core?Half-circle crunches are made to work your obliques. During this move you move your legs in a slow half-circle shape.
These half-circle crunches focus on the side muscles of your core. Are great to add to any ab workout.Rajni suggests doing up to 100 repetitions as part of the routine.
4. Scissor Crunches for Full Core
The exercise is the scissor crunch.This move involves moving your legs in a crisscross or scissor motion while keeping your core tight. Scissor crunches work different core muscles and also help with your balance.Rajni says you should do up to 100 repetitions to finish the workout.
Can This Workout Give You a Stomach?
A good core workout helps build abdominal muscles but seeing a flat stomach takes more than just doing hundreds of crunches.Things like what you eat how much you. Your overall body type matter a lot too.
If you are just starting out please do not just focus on doing a lot of reps. You should focus on doing the moves first and then slowly make it harder as you get stronger.
The best thing about this routine is how simple it is. You do not need a gym membership, any machines or expensive equipment.
If you have a space, at home and make it a habit these four exercises are a great way to strengthen your core and mix things up in your fitness routine.