Abs easy to do at home in 5 examples
There are several different abs exercises: core, crunch, sit up, scissors on the floor, superman… In this article, we suggest 5 that Shapin 'coaches are used to to integrate into their sessions. Let's go!
1 The roll up
The roll up is an abs exercise that comes straight from Pilates. Here's how to do it:
- Sit on your mat with your back straight, legs bent or stretched out on the floor (more difficult option);
- Take a deep chest breath through your nose, spreading your ribs;
- Unroll your column vertebrae by vertebrae to the ground while exhaling through the mouth and returning the navel inwards;
- Once on the ground, take a deep breath in the chest;
- Go the other way, lifting your back off the ground, vertebra after vertebra, to return to the initial position.
Be careful not to jerk with the back of the neck. It is by the force of your abs that you must descend to the ground, then come back up in a sitting position!
2 The plank sheathing
Planking is a great abs exercise that tones the whole body:
- Place yourself in a quadrupedic position on your mat, with your shoulders well above your wrists and your gaze turned towards the ground;
- Extend your right leg then your left leg, making sure to form a perfect alignment between your legs, your back and your head. You should not have the buttocks pointing up or the pelvis relaxed down;
- Stay in this winning position for 30 seconds or 1 minute, then release and renew the posture.
For this exercise, make sure that all your limbs are aligned to form a straight line, from the legs to the top of the head. Do not look in front of you but rather stare at the ground, otherwise you risk breaking your neck and hurting yourself.
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3 Dynamic sheathing
This is a slightly more difficult option of the simple plank core posture:
- Reproduce the plank sheathing position, placing yourself either on the wrists or on the elbows;
- In this winning position, come and touch each shoulder alternately with your hand.
The dynamic sheathing causes an imbalance in the posture of the plank and thus makes it possible to request even more the abs. Indeed, they must be engaged to the maximum to avoid falling on his mat!
4 The elbow-knee in a quadrupedic position
There are many variations of the elbow-to-knee ab exercises. Here is ours:
- Place yourself in a quadrupedic position on your mat, making sure you have your shoulders in line with your wrists and your gaze turned towards the ground;
- Breathe in deeply, spreading the ribs;
- When exhaling, pull in your stomach while extending your right leg behind you and your left arm before you;
- In this posture, breathe in again then, on the exhale, pull the navel inwards while bringing your knee to your elbow under you;
- Return to the quadrupedic position and repeat the exercise by changing sides.
Warning: for this exercise to be effective, it is essential that you engage your abdominals by tucking your stomach as much inward as possible.
This exercise combines abdominal work and cardio work:
- Place yourself in the plank sheathing position;
- In this pose, alternately bring your right knee and your left knee under your chest, as if you were running in place.
If you want to work your oblique abdominals, there is a small variation: make sure you bring the right knee under the left shoulder, and vice versa.
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Easy abs at home on Shapin '
How to build muscle at home
Nothing's easier! You need a space of 2 square meters and a groundsheet. If you want to add immediately to the movements, we advise you to bring a rubber band and small dumbbells, which you can also replace with water bottles. This material allows to associate the difficulty in the movements and to intensify the muscular effort.
Shapin 'online ab course
On Shapin ', you can follow online, live or in replay, several types of courses that work the abs:
- Pilates with Laure, Lenny, Elisa or Mary
- The CAF (thighs, buttocks abs) with Christelle
- The Fit Essentials with Patrice
- The Hiit with Margaux
- The Rise & Shine with Alice
For some people, crunches and other abdominal force workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal groupes de muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis groupes musculaires in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the gamme of groupes de muscles that act as your foundation. In addition to your abs, your core includes the muscles along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core muscles to stay strong and réactive. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back force exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t ne change pas and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it to turn, bend, and get dressed.
Starting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes musculaires by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal groupes de muscles and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter morceaux of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the zones musculaires.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes de muscles by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes musculaires, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal zones musculaires while you’re walking. ' Just be very intentional about it, ' says Brown. Think about positionnement and force activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.