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  • Clem Duranseaud

abs workout at home

Updated: Jan 7


You can use these workouts to train your abs at home

Abs workout are always fun to do, they don't require a lot of equipment, you get a good burn and you can do them at home.


In this article I'll show you 3 abs workout for different fitness levels.



Before you start you abs workout

Rep quality is very important

It's always better to go slower on all of the moves, and really focus on doing each rep properly. Take a moment to look at the modifications in the top left corner of the screen if you need an easier option.


Doing more repetitions with improper form won't help you train your abs properly. One thing you can always check is wether or not you actually feel your abs working.


If you do a ab crunch, and don't feel your muscles engage properly, take a moment to assess what is going on, try again and focus on feeling those abs burn.


If a move is giving you trouble, see if you can substitute it for another one, or ask for help. You can always ask questions on my youtube videos if you need to.


Take as much breaks as you need

Some of these workouts have breaks in them, but if you need more time to recover, you can always pause the video.


If you need to take breaks during the exercises that's totally fine. With practice, you'll be able to do these abs workout without a break.


Taking adequate breaks will help you do all of your reps properly and really give those abs the workout they need.


Progressive overload

Progressive overload is when you gradually make your workouts tougher and tougher over the course of weeks and months.


To apply this principle to these home workouts with no equipment, try to get more and more reps each time you do them. Remember the first point though! Rep quality is important.


If you feel like you have gotten the most out of a workout, you can go to the next level, or you can now do those workouts twice in a row.


How to eat to get defined abs

Your nutrition plays a decisive role in the definition of your abs.


Being in a sustainable calorie deficit over a long period of time will help you tremendously seeing your abs.


A calorie deficit is when you consume less calories than you spend in a day. This can be modified by either eating less food or exercising more.


You can read this post to for a complete guide on how to lose belly fat and get visible abs.


Here are a few tips to align your nutrition with your goal of getting abs.

  1. Focus on whole unprocessed foods. These foods have a high nutrient density which will help your body function at it's best. They are also more satiating than processed foods so you will feel more full after eating them.

  2. Balance your plate. When you make a meal or a snack, try your best to have a portion of protein, healthy fats and carbs on your plate.

  3. I know you hear this a lot already, but drink your water. Aim for at least two litres a day. When we are dehydrated we actually feel more hungry, so staying well hydrated is an easy way to keep our hunger in check and eat less.

  4. It doesn't matter when you eat throughout the day or how many times you eat. What truly matters is how many calories you ingest throughout the whole day. Different eat times or frequencies is a personal choice. Choose the times and frequencies that work best for you and your lifestyle.

  5. Follow the 80-20 rule. Eat healthy 80% of the time and 20% of the time focus on those delicious, yummy and sometimes less healthy foods. You can in fact reach your dream physique and enjoy all the foods you love. It all lies in the amount of those delicious treats. I personally LOVE ice cream, so I eat it at least once every two weeks, but I try not to have more often because that doesn't align with my goals. The 80-20 ratio is here to help you enjoy your nutrition and be sustainable with it.


Beginner abs workout at home


This abs workout is only 6 minutes, so there no excuses for not trying it especially if you work at home that day.


You will do 12 exercises for 30 seconds. Take breaks if you need to, and work your way towards doing it without a break.


The workout:

Alternating toe taps

Windshield wipers

Hollow hold

Knee to elbow in plank

4 bicycles 2 V-sits

2 reverse crunches 2 regular crunches

Mountain climbers from elbow plank

Sit up twists

Alternating side plank

Hollow rocks - The toughest move

Crunches

Walk back planks


Once that gets easy, start doing this workout twice in a row. When you do, you can recover for a couple minutes before you start again.


Intermediate abs workout


In this workout you will be working your legs for 10 minutes and then finishing off with abs for 5 minutes at the end.


Why the legs? They will allow you to burn calories and burn fat which will help in the over all goal of seeing your abs.


The workout


LEGS

Lunges

Squats

Side lunges left

Side lunges right

Deadlifts

Paused Squats (hold for 3 seconds)

ingle leg hip raise left

Single leg hip raise right

Squat to lunge

Dumbbell snatches


ABS

Bicycles

Twists

Climbers to walk back

Vsits

Leg raises

Plank hops with elbow push up

Crunches


You can also add on the beginner abs workout above to the this one work more abs.


Once this workout gets easy, move on to the advanced one.


Advanced abs workout


Your abs will be sore after this one. 15 minutes of pure abs, you will be doing some moves for 30 seconds and some other moves for 1 minute.


There are some breaks within the workout, and as always, feel free to make them longer if you need to.


The workout

Single leg V-sit

Bicycles

Plank

Leg raises

Flutter kicks

Plank

Rest

Sit ups

Crunch with twist

Plank

Side V-sit

Other side V-sit

Push up knee up

Toe taps

Rest

Lunge and twist

Plank

Twists

Candlesticks

Final plank

Breakdancers

Reverse crunches

Windshield wipers


A few other things to consider if you goal is to see abs definition.


Doing strength workouts will help a lot

Your abs and core work a lot during strength workouts. Anytime you handle heavy objects, you core fires up to stabilize your body. So making sure your fitness routine involves 1-2 strength sessions per week will help you see those abs pop out.


You can't out train a bad diet

I'm sure you've heard that abs are made in the kitchen and there is a lot of truth to this. Abs become visible between the ranges of 14% and 20% of body fat for women and 6%-13% of body fat for men. Keep in mind that these are generalized ranges and may differ from person to person.


To learn more about nutrition and how to get lean, check out these posts:


Protein requirements:


Nutrition basics


How do you lose fat


Have fun with the workouts guys!


Clem

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