Before I go any further, I should post the following disclaimer: You WILL NOT get crazy lean abs if you only do these abs exercises at home. Abs are probably one of the most misunderstood body parts. There is no such thing as spot reduction. This simply means you cannot target a particular part of your body (like the belly) to burn fat. In other words, 1000s of crunches a day will not effectively burn belly fat.
To get lean flat abs, you MUST FIRST burn off fat by eating the right types of foods and following a high intensity workout plan (with short rest periods). I go into way more detail on this in my internationally selling book, Awaken The Abs Within – 7 Secrets To Lose Belly Fat. If you still have not picked up a copy of that book yet…do it now!
And before we move on, I see many people making the following 3 mistakes when doing ab exercises.
1. Too much range of motion (outside the contraction zone)
Remember the function of the abdominal muscles is to shorten the distance between the pelvis and the sternum. Full range of motion for sit-ups and leg raises often go outside of the contracted range of motion. Partial movements (keeping tension on the muscle) inside the contracted range of motion will train your abs better.
2. Breaks between sets are too long
You only need a few seconds between sets during ab workouts. Don’t be a meathead and take 5 mins! A few seconds, take a deep breath, and get at it again!
3. Not breathing properly
You should be giving a deep exhale on EVERY contraction! This will tighten the ab muscles and provide an incredible contraction.
Ok, now that that’s out of the way, lets talk about these 8 at home abs exercises and create you a home workout program
To watch each abs exercise, click on the link below:
Home Abs Workout #1
A1. Abdominal Vacuum x 8 reps
A2. Concemetric Crunch x 8 reps
A3. Half Sit-up x 10 reps
A4. Stiff-Leg Raise x 8 reps
Repeat (for a total of 4-5 sets)
Home Abs Workout #2
A1. Frog Sit-up x 8 reps
A2. Hip Roll x 8 reps
A3. Knee-to-Elbow Raise x 8 reps
A4. Single Leg Jackknife Sit-up x 4 reps/leg
Repeat (for a total of 4-5 sets)
Side Bend Note: you will notice I did not include Weighted Side Bends. I don’t recommend them as they do not trim the waist size, rather they can actually build up the obliques (thus adding more size).
Since your abdominals get a very good supply of blood, they DO NOT need to be trained with 1000s of reps a day. I would prefer you to focus the majority of your time performing high intensity lifts like squats and deadlifts, as well as sprints. For a full fat blasting workout program to get you abs, follow my Live Lean Afterburn or Awaken The Abs Within programs.
Lets get a conversation going in the comments below…how often do you directly train abs and how happy are you with your progress?
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1. How often do you directly train your abs?
2. Are you happy with your progress to date?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.