4 Belly Crunching Abdominal Exercises at Home

Abdominal exercises at home

 

Planks and lunges are 2 of the great abdominal exercises at home that you can do not only to target your abdominal core, but also to burn belly fat.

There are 2 advanced workout variations that you can for each:

Planks

This is the common exercise that most of us know and do, but the Side Plank and one of its variations are also very effective:

Side Plank

This involves lying on your side with your legs out straight. Using your forearm, prop yourself up to create a diagonal line from your shoulders to your feet.

Put your free hand on your hip and pull in your abs. This needs to be held for 60 seconds, but if this is too difficult for you, hold for 5-10 seconds and then rest for 5 seconds.

Repeat this for about 1 minute ensuring you keep a straight line and your knees and hips off the floor.

Side Plank with Rotation

Get yourself into a Side Plank position, brace your abs and extend your free hand toward the ceiling.

Then rotate is downward and at the same time twist your body downward until your chest is more or less parallel to the floor.

Return to the side plank starting position and this is the end of the repetition. Try and complete 2 or 3 sets of 5-10 reps on each side. You can rest for 1 minute in between sets.

Lunges

The Reverse Lunge

Using a 5-15 pound dumbbell in your left hand, bring it up to your left shoulder with your palm facing inward.

Whilst holding the dumbbell, step back with your left foot and lower your body until your knees are bent and your front leg is vertical with the floor.

At the same time as stepping backwards, raise the dumbbell over your head avoiding leaning or twisting at your waist.

As you are bringing yourself back to the starting position, lower the weight back down to your shoulder.

You need to complete this with both sides and doing around 10-15 each side.

A Lunge Combined With Rotation

Again, using a 5-15 pound dumbbell and holding it at both ends with your hands, keep your elbows straight without locking them, your arms straight out in front and your feet hip-width apart.

Pull your abs in and lunge forward with your left foot. At the same time, swing your chest left as you bend your knees and lower your body until your front leg is vertical with the floor.

Swing yourself back to the center and back to your starting position. Aim to complete 2 or 3 sets of 10-15 reps for each leg.

If you complete these abdominal exercises at home variations of the lunge and plank workouts you will notice a big difference in your core building and belly fat burning efforts.

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