Abdominal Training Routine You Can Do At Home

Right now, going to the gym is not an option given the preventitive measures against coronavirus. Therefore, it's important to discover an abdominal training routine you can do at home. Are you ready to start?
Abdominal Training Routine You Can Do At Home

Last update: 09 June, 2020

One of the advantages of exercising your abdominal muscles is that it’s something you can do anywhere. Therefore, now that it’s best to stay home in order to avoid the spread of coronavirus COVID-19, there’s no reason not to start an abdominal training routine you can do at home.

Now, besides any specific goals you may have–like having a flat stomach–what’s most important right now is staying active and keeping a sedentary life to a minimum. That way, not only will you stay in shape, but you’ll promote your overall well-being. Are you ready to get started?

An abdominal training routine you can do at home

When we talk about abdominal training, most people imagine a flat belly with a perfectly sculpted 6-pack. However, that’s not all these types of exercises are about. Working the muscles in this area of your body is beneficial to your health in general.

According to information published by Harvard Health Publishing, the strengthening of core muscles helps to improve balance and stability. What’s more, it contributes to reducing back pain, improving posture, and reducing the risk of injury. And when we talk about core muscles, this includes our abs.

So, what better than to take advantage of quarantine time in order to train your abdominal muscles and obtain these results. Unlike other muscle groups, you can exercise your abs every day, even to complement other types of routines. Let’s go!

You may also want to read: The Impact of Exercise on the Brain

Russian twist

The Russian twist is an essential part of any abdominal training routine. In fact, it’s a common activity among athletes. This is because practicing the Russian twist regularly helps with twisting movements and improves agility when it comes to changing directions. At the same time, it helps to increase flexibility and core strength.

Bicycle crunches

Something we need to consider with this and other abdominal exercises is that they don’t help burn belly fat. According to a study published in The Journal of Strength and Conditioning Research, “abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition.”

Just the same, doing bicycle crunches helps to improve muscle resistance–not only in the abdomen but in the lumbar region as well. Therefore, as long as you do them correctly, making bicycle crunches part of your abdominal training routine will help prevent lumbar pain.

Rapid mountain climbers

Make the most of your abdominal training routine by including cardiovascular exercise. For example, try activities like mountain climbers, whose movements also count as cardio. This exercise allows you to strengthen your abdominal region as well as your lower body.

It’s important to perform this exercise at a constant rhythm and not to force the position too much. At the same time, avoid lifting up for glutes, as this can cause tension in the lumbar region and produce pain. It’s best to concentrate your efforts on your leg muscles and your core to get the best results.

Flutter kicks with your hands under your glutes

This abdominal exercise is low impact and is useful in the prevention of lumbar pain. Despite its simplicity, it contributes to the strengthening and toning of the central muscles of the body. At first, you can do this for 15 to 20 seconds. Then, when you’ve built up your resistance, you can extend your time to up to a minute

How to complement this abdominal training routine?

It’s important to clarify that you should do these abdominal exercises consistently. As we’ve mentioned, you should repeat your routine every day in order to get maximum results. At the same time, make sure to combine your abdominal training routine with cardiovascular exercises. What’s more, be sure to focus on other parts of your body as well. The more complete your full routine, the better.

At the same time, considering the risk of a sedentary life during home quarantine, be sure to pay attention to your diet. Follow a healthy and balanced eating plan that covers your nutritional needs. Doing so not only helps you maintain a healthy weight, but also to avoid other health problems. Remember that inactivity is a risk factor when it comes to cardiovascular illness, according to several studies.

So, get ready to start your new at-home abdominal training routine and look for ways to stay active during isolation. Keeping up these kinds of healthy habits is key for your mental and physical well-being. Don’t forget!

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  • Fuchs, R. (2015). Physical Activity and Health. In International Encyclopedia of the Social & Behavioral Sciences: Second Edition (pp. 87–90). Elsevier Inc. https://doi.org/10.1016/B978-0-08-097086-8.14115-7
  • Vispute, S. S., Smith, J. D., Lecheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research25(9), 2559–2564. https://doi.org/10.1519/JSC.0b013e3181fb4a46
  • Whitaker KM, Pereira MA, Jacobs DR Jr, Sidney S, Odegaard AO. Sedentary Behavior, Physical Activity, and Abdominal Adipose Tissue Deposition. Med Sci Sports Exerc. 2017;49(3):450–458. doi:10.1249/MSS.0000000000001112