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Thursday, October 4, 2018

Try 7 Best Ab Workout Without Equipment

Want to look like Cristiano Ronaldo this summer? We asked some of the country's best trainers to share their favorite abs exercises to get there.




The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says Edwin Wealth, NASM-CPT and trainer at Equinox. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core.

But alas, this process doesn’t happen overnight. And by now, the washboard abs industrial complex has produced such a dizzying volume of exercises, tricks, and gizmos promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.



  1. Knee-In Crunch






Knee-In Crunch
Image src: Livestrong.com

Sit on a mat by laying your legs straight on the floor and keeping your half body at a 90-degree angle from the floor. Support your upper body with your hands. Now bend your legs at the knee and move them closer to your chest. Move your upper body also a bit forward to bring it closer to your knees. Your knees must touch your chest. Keep on doing the exercise for at least 15 reps.
  1. Bicycle Crunch

Bicycle Crunch
To do a bicycle crunch, lie on your back and keep your body straight. Put both your hands on the back of your head. Lift both of your legs a bit higher from the floor and bend your left knee. Make your left knee touch your right elbow by bringing the knee and the elbow closer. Now let the left knee and the right elbow go back to their original position and bring your right knee and left elbow closer. Make sure you breathe properly while you do the exercise. Continue to do the exercise just like you pedal a bicycle. Do at least 15 reps.

  1. High Knees






High Knees
High knees exercise will get your heart pumping while it will strengthen your legs. Stand straight with the hip-width distance between your legs. Bend your left leg by your knee and lift it upwards in the air as high as you can. Now lower your left leg and do the same with your right leg. Bend it at the knee and raise it higher as much as you can. Lower your leg. You will have to do the exercise quite quickly. Take the help of your hand and keep your palm near your stomach parallel to the floor to ensure that your knee is raised higher. Do this exercise up to 15 reps.

  1. Mountain Climber






To do this best ab workout without equipment, get down on the floor on your hands and knees. Balance your body on your toes and palms. Lift one foot bend it by the knee and bring it closer to your chest. Try to make your knee touch the top of your chest. Bring your foot back to its previous position and do the same with your other foot. This will complete one set. Do at least 15 reps. You must do the exercise as fast as you can.
  1. Hollow Body Hold






Hollow Body Hold
To do this exercise, lie on the floor in a straight position. Keep your hands by your side. Raise your legs and your shoulder blades off the floor. Do not take help from any other source other than your abs. Make your abs feel the strain. This will get them worked up. Keep your legs and shoulder in the air for almost 30 sec. After that, you may relax and bring your body to its original position. But you must repeat the exercise again. Do it up to 15 reps.
  1. Boat Pose






Boat Pose
This is a very effective no equipment ab workout. You must sit on the floor. Your upper body must be perpendicular to the floor while your legs must be parallel to the floor. Lift your legs by leaning back slightly. Your legs must be at an angle of 45 degrees from the floor. Keep your legs straight. Stretch out your hands and keep them parallel to the floor. Stay in the position for 30 seconds and then relax your body. Repeat the exercise 15 times.
These best ab workout without equipment will help you in toning your abs. Try to do these exercises consistently and reap its miraculous benefits.
Want to look like Cristiano Ronaldo this summer? We asked some of the country's best trainers to share their favorite abs exercises to get there.
The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says Edwin Wealth, NASM-CPT and trainer at Equinox. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core.
But alas, this process doesn’t happen overnight. And by now, the washboard abs industrial complex has produced such a dizzying volume of  exercises, tricks, and gizmos promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.
Good news: Thanks to some of the best trainers in the country, we’re going to help you out. Below are their favorite abs exercises, along with a few pro tips to ensure that you’re executing each one perfectly. Incorporate them à la carte into your existing routine—or, if you’re feeling ambitious, turn all six into an abs workout circuit. Try two sets of each movement, resting for 30 seconds between each set.

7. Hardstyle plank







Do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
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