Have no time for the gym or cant leave the kids at home alone but you want to work out then this is the perfect workout for you. The 3-Day Ab Workout At Home is simply but effective with home based workouts that you can perform around your house, even with something is on the stove or in between commercials. The simple 3-Day Ab Workout At Home is designed to workout your mid-section and strengthen your abdominal core. This workout will cost you nothing and it requires no exercise equipment. You should do this workout 3 times a week with a day of rest between each workout day. Monday, Wednesday and Friday are days to choose for this routine as it gives you days of rest between each day and the weekend off from abdominal workouts.
Daily Workout Schedule:
Day 1 Abdominal Workout
Exercise Sets Reps
Crunches 3 20
Leg Raises 3 20-25
Hover 3 MAX
Day 2 Abdominal Workout
Exercise Sets Reps
Floor Reach 3 20
Bicycle 3 20-25
Side Hover 3 60 Seconds
Day 3 Abdominal Workout
Exercise Sets Reps
Crunches 3 20
Floor Reach 3 20
Advanced Hover 1 3 Mins
Important Ab Workout Notes:
Day 1 Ab Workout
Crunches - Standard crunches, lay flat on your back, keep your eyes fixed at one point on the ceiling, hands to the side of your head, lift your shoulders off of the ground but leaving your back to the floor, crunching your abdominals, breathing in on the way up, hold it for 2 sec and breathe out on the way down.. and thats 1!
Leg Raises - Lay flat on your back and you might want to use a chair to hold on to or your living room couch but you can also just put your hands behind your head if you like (Also helps make it harder). Keep your legs straight, rotate at the hips and pull your legs up until they are vertical (keep them straight). Lower legs to start position and repeat for your desired amount of reps. (Keep legs straight throughout and dont swing legs)
Hover - Hover is a easy and simple workout but dont be fooled it is a challenging exercise but its rewards are that it works your entire mid-section. Place your elbows on the ground shoulder length apart while clasping your hands so that your forearm is on the floor. Legs straight & back straight in the position of a push-up, you want to stay like that for aslong as you can.
Day 2 Ab Workout
Floor Reach - Lay down with your back on the floor and your feet vertical against a wall or some kind of support. Extend your arms behind you and bring them up so that they are eyes view and then reach up towards your feet and try and touch your toes. Lower your torso back down and repeat for your desired reps. I know everybody wont be able to touch their toes at first but keep trying until you can do it comfortably. Also try to hold your yourself up for about 2 secs while reaching for your toes to really work your abs hard.
Bicycle - Lay flat on your back with your hands behind your head and your legs straight but raised off of the floor. You are going to bend your left leg with your knee towards your chest and then lift your right elbow towards your knee and then do the corresponding motion with your right leg and your left elbow and do this over and over creating a bicycle like motion. Every left and right knee lift is one rep.
Side Hover - Stand up straight with your hands extended outwards to the sides. Remain in that postion but fall to your left and balance on your left hand holding up your body while keeping your legs straight and your right hand extended. Hold this position for a 60 seconds or for aslong as you can. Wait 30 seconds and repeat on the right hand. Do both hands to complete one rep.
Day 3 Ab Workout
Crunches - Standard crunches, lay flat on your back, keep your eyes fixed at one point on the ceiling, hands to the side of your head, lift your shoulders off of the ground but leaving your back to the floor, crunching your abdominals, breathing in on the way up, hold it for 2 sec and breathe out on the way down.. and thats 1!
Floor Reach - Lay down with your back on the floor and your feet vertical against a wall or some kind of support. Extend your arms behind you and bring them up so that they are eyes view and then reach up towards your feet and try and touch your toes. Lower your torso back down and repeat for your desired reps. I know everybody wont be able to touch their toes at first but keep trying until you can do it comfortably. Also try to hold your yourself up for about 2 secs while reaching for your toes to really work your abs hard.
Advanced Hover -
Regular hover position for 1 minute.
Extend right leg straight out for 30 seconds.
Extend left leg straight out for 30 seconds.
Extend right arm straight out for 30 seconds.
Extend left arm straight out for 30 seconds.
Even though this ab workout is designed for the beginner it can really work you out if you do it consistently. The 3-Day Ab Workout At Home is extremely easy and is not time consuming and really gives your entire mid-section some work. Good luck with your workouts. Enjoy living healthy through consistent exercise and proper diet.
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Contributor's Note
An easy workout that anyone can do at home in their spare time.
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