Top 3 Abs Exercises at Home for Six Pack Abs (No Equipment)
Updated: 14 hours ago
Want visible abs without going to the gym? In my Top 3 Abs Exercises video on the Buddy Fitness YouTube channel, I show the three best exercises to train your upper abs, lower abs and obliques at home. In this post, I explain each exercise, how often to do it, and the diet rule you must follow to actually see a six pack.
The General Rule for Six Pack Abs
To see a six pack, most people need to get down to around 10% body fat. You can do crunches every day, but if your diet is full of pizza, burgers and junk food, your abs will stay hidden under fat. So you need a balance between the right abs workout and a clean, nutritious diet.
Top 3 Abs Exercises at Home
Upper Abs: Weighted Crunches
Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell, plate or water bottle on your chest. Curl your shoulders off the floor by squeezing your abs, pause for a second, and lower slowly. Do not pull your neck.
Lower Abs: Reverse Crunches
Lie on your back with your hands by your sides and knees bent at 90 degrees. Use your lower abs to curl your hips off the floor and bring your knees towards your chest, then lower slowly with control. Avoid swinging your legs.
Obliques: Bicycle Crunches
Lie on your back with hands lightly behind your head. Bring your right elbow towards your left knee while straightening the right leg, then switch sides in a pedalling motion. Move slowly and twist from your waist, not your elbows.
How Often to Do This Abs Workout
Do this abs workout 1 to 2 times per week.
You can add it after your main workout or do it on your rest days.
As a general guide, beginners can start with 3 sets of 12 to 15 reps of each exercise.
Take about 90 seconds rest after each set.
8 Ways to Get Six Pack Abs Faster
Do more cardio to burn extra calories and body fat.
Train your abdominal muscles regularly, including the rectus abdominis that runs down the front of your stomach.
Increase your protein intake to keep muscle while losing fat.
Try high intensity interval training (HIIT).
Stay hydrated.
Stop eating processed food.
Cut back on refined carbs like maida, sugar and packaged snacks.
Fill up on fibre from vegetables, fruits, oats and dals.
Frequently Asked Questions
What are the best exercises for abs at home?
Weighted crunches for the upper abs, reverse crunches for the lower abs and bicycle crunches for the obliques are three of the best abs exercises you can do at home without a gym.
How many times a week should I train abs?
Training abs 1 to 2 times per week is enough for most people, either after your main workout or on rest days.
Why can I not see my abs even after doing crunches?
Abs are usually hidden under belly fat. Most people need to reach around 10% body fat to see a six pack, which mainly depends on diet and calorie deficit.
Can I get abs without equipment?
Yes. Reverse crunches and bicycle crunches need no equipment, and you can use a water bottle or any household weight for weighted crunches.
Watch the Full Video
Watch the Top 3 Abs Exercises video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=2bkk_jlv-zI
Want a workout and diet plan to lose belly fat and build abs, made by certified coach Ravi Kumar Gupta (12+ years experience)? See our plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
Comments