The Ultimate Abs Workout at Home

It is easy to get lost on the way to build visible six-pack abs with a chiselled core. With so many tutorials and guides from different gym trainers and bodybuilders across the globe, it is confusing whose words of wisdom should be implemented.  

Most of the time, the ab workout exercise is never about making the abs bigger, stronger, or more functional; it is more about making them visible. However, everyone has coveted six-pack muscles as they come standard. 99.9% of the time, your abs muscles are hidden beneath a stored layer of body fat. 

So, a full-body toning workout plan includes two essential things: reduce body fat and build the abs. Your energy should be diverted towards reducing body fat through sustainable diets and a healthy lifestyle. 

Once the stored fat layer is reduced, it is time to work on your abs to make them stronger and more functional. This is something one can achieve with a straightforward abs workout plan at home, and no gym is needed. So, let’s understand all the things one needs and the workout plan. 

Abs Workout Plan at Home: Tried and Tested Supersets

Superset is a gym technique that involves performing two or more exercises in a row with a little rest in between. This is used when one wants to achieve more during a short span of time. Research reports that supersets lead to much higher anaerobic expenditure for building muscle size and mass and aerobic expenditure for improving endurance. So, involving supersets in your routine is not only good for the muscles but also for the heart. 

Let’s understand the top supersets that one can include in their ab workout exercise plan: 

Superset 1: Spiderman Press-up

Spiderman press-up is a critical part of the upper body workout plan as it targets the core. It works to build the chest and triceps like a regular press-up, but the movement of bringing the leg forward reduces the points of contact to three. It forces the abdominals and core muscles to work hard and gain stability.

How to Perform Spiderman Press-up?

Instructions for Spiderman Press-up:  3 Sets | 15 Reps | No Rest| No Equipment

Step 1. Start in a high-plank position with your core engaged and ears away from the shoulder. 

Step 2. Lower yourself towards the floor while bringing the right knee to the right elbow. Squeeze the obliques, and keep the knee off the floor.
Step 3. Raise back up in the same high plank position and return the leg to the starting position. 

Step 4. Repeat the same with the left knee. 

Superset 2: Hanging Leg Raises 

The hanging leg raises are one of the toughest ab exercises, but it is the most effective. The exercise engages the entire abdominal region, especially the lower abs, which are often harder to target.

How to Perform Hanging Leg Raises?

Instructions for Hanging Leg Raises:  3 Sets | 15 Reps | 2-minute rest after the superset | Pull-up bar

Step 1. Grab the pull-up bar and hang with the arms fully extended, keeping your shoulders engaged and away from your ears.

Step 2. Straighten your leg with flexed feet and pelvis tucked under. Pull up the navel to the spine and engage the core.

Step 3. Now, raise your legs till the thighs are perpendicular to the torso. 

Step 4. Hold the position and slowly return to the starting position. 

Step 5. Remember to avoid swinging to control the movement and bend the knees to regress the exercise. 

Superset 3: Oblique Crunches 

Oblique crunches are a classic exercise in the upper body workout plan because they effectively target the oblique muscles to build the core muscles and enhance the definition in the waist area. 

How to Perform Oblique Crunches?

Instructions: 3 Sets | 20 Reps | 4 minute rest | No Equipment 

Step 1. Lay on your back with the knees bent and feet flat on the floor. 

Step 2. Put the right hand behind the head, flare out the elbows, and keep the left palm down perpendicular to the torso. 

Step 3. Contract the abs to lift the shoulders off the floor and then rotate your body to bring your right elbow towards the left knee. 

Step 4. Slowly return to the original position and repeat all the reps before swapping the sides. 

Superset 4: Sit-up

Most times, sit-ups are overlooked, but they not only mobilize your spine for improved health but also build the muscles. 

How to Perform Sit-up?

Instructions: 3 Sets | 25 Reps | No Rest | No Equipment 

Step 1. Lay down on the floor with the knees bent, and if possible, hook the feet under something to prevent them from moving.
Step 2. Place the hands behind the heads. Lift the torso, which will tense the core muscles, and the upper body should form a V shape with the thighs. 

Step 3. Return to the original position with caution. 

Circuit: Crunches

According to a study by the American Council of Exercise, performing crunches as ab workout exercise is effective alongside popular core-busting kit exercises, like ab roller and ab lounge. 

How to Perform Crunches?

Instructions: 2 Sets | 20 Reps | No Rest | No Equipment 

Step 1. Lay down your back with your knees bent at 90-degree angle. 

Step 2. Place the hands on either side of the head. 

Step 3. Push your lower back into the floor while lifting the shoulders a few inches. However, make sure that the lower back remains in touch with the floor all the time.
Step 4. Tense your abs hard at the top point of the movement. Return to your rest position. 

The Bottom Line – Abs Workout Plan at Home

A gym membership isn’t necessary to achieve a strong, defined core. With dedication and the right exercises, you can build and maintain incredible abs from the comfort of your home. By following this ultimate abs workout and staying consistent, you’ll not only improve your physique but also enhance your overall strength, posture, and daily movement. For more such detailed full body toning workout plan, sign up to Achieve Fitness Nutrition online packages to get expert advice regarding your nutrition and workout plan.