How to get abs at home without equipment
The most important thing you need to know about getting abs is that “Abs are made in the kitchen”. This quote means that when you start your abs journey, your main focus should be on your diet. Controlling your diet is the most important thing when it comes to making abs. You should eat in a calorie deficit of at least 500 calories. Reduce 500 calories from your daily diet. Eating in a calorie deficit would reduce the fat layer on your stomach and make the abs look more defined. People who tend to have lower body fat percentages, usually have an appearance of defined abdominal muscle. Not only your diet, but your workout also matters when you are looking for a great abs definition. Both your diet and workout will give you desirable results.
What should you eat to get abs?
Now you know that you have to eat in a calorie deficit to get abs. But, the important question is what you should eat. So, your diet should include fruits, vegetables, lean protein, unrefined carbohydrates, and healthy fats. And, try to consume as little as junk food as possible while you are on your journey.
You can consume any type of fruit or vegetable you like. And, for lean protein, try eating greek yoghurt, beans, peas, lentils, white meat, poultry, cottage cheese, fish (white fleshed), peanut butter, lean beef, etc. Next for unrefined carbohydrates, you can have whole wheat/multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal, etc. Now, for healthy fats, you can eat fish (salmon, mackerel, herring, lake trout, sardines, and albacore tuna), seeds (chia seeds, pumpkin seeds, flax seeds, etc), olive oil, beans, eggs, nuts, etc.
So, including the foods mentioned above, abs get faster and more defined.
What workout should I do to get abs at home?
Now, let’s talk about the workout plan. There are a lot of exercises that you can do in order to get abs. But, the most important thing to keep in mind when you are following an abs workout is that you should focus on increasing the reputation and the sets of the exercise. Increasing the reps would help you to get abs faster because the abdominal muscles are made up of slow twitch muscle fibers, and these muscles best react to low weight and high repetition. But, the abdominal muscles also consist of fast twitch muscle fibres and these muscle fibres react, best to heavy weight and low repetitions.
So, if you are a beginner, try to increase your reps more than the weight. Because increasing the weight would make it a lot more difficult for you to work out and get abs at home.
To get abs at home, you should follow the exercises given below:
Plank helps to strengthen the core and improves posture. This exercise targets abdominal muscles.
Keep your palms, knees and feets on the ground.
Now lay down on your stomach and stretch your legs.
Straighten your legs so your knees come off the floor and your body is in a straight line from the back of your head to the back of your heels.
Hold this position for 45 seconds and then you can bring you knees down
Repeat 3 sets of 45 seconds.
This exercise helps to squeeze your abs. And also helps to engage the core.
Lay down on your back. And then fold your knees.
Put the palm of your hands behind your head.
Straighten your neck. Now, with the help of your abs, try to roll your head, shoulders, neck up.
Now as you go up, try to exhale and squeeze your abs.
Then come back down while inhaling.
Repeat this exercise 30 times and do 3 sets.
This exercise helps to define the abs and initiate a great burn in them.
Lay on your back. Raise your legs in the middle of the air. Make sure that it is not too high and not too low.
Put the palm of your hands behind your head, straighten your neck.
Now using abs, bring both the alternative knee and elbow close to each other. If you are doing this with your right leg, make sure that the left leg is straight at 45° angle.
Then do the same with the left leg. In this process, try squeezing your abs.
Keep inhaling and exhaling during this whole process.
Repeat the exercise 20 times and do three sets.
This exercise basically focuses on oblique muscles. This exercise will help you to reduce your side fat.
Sit on your hips. Take your legs up at 45 degrees. Leave your legs up.
Join the palm of your hands and tap down your hands on the side of the ground near your hips.
In this process, try squeezing your side muscles.
Exhale and inhale during the whole process.
Repeat this exercise 20 times and do 3 sets.
This exercise will help you work your lower abs.
Get up in a plank position.
Tight your core, fold your knee and bring it in between your elbows.
Repeat it 20 times each side and do 3 sets.
This exercise will help you to tone your lower belly and side lower fat.
Lay on your back and make T with your arm.
Now lift your legs off the ground and make a tabletop position and legs should be parallel to the ground.
Rotate your hips to one side without letting your feets touch the ground.
Then lift your legs again to the top and repeat this on the other side.
Do it 20 times each side and do three sets.
This workout will help you to make your waist ting abs tight.
Get up in a plank position. Now just touch your elbows to the ground and make a 90° angle with your arms.
Without moving your upper body, twist your hip area to the right side. Bring it back up and repeat it with the left side.
Repeat it 20 times and do 2 sets.
With the help of this exercise, you will get a very defined abdominal muscles shape.
Lay on your back. Left your upper body and lower body at the same time making a V shape with your body.
While lifting your body in a V shape, use all the power of your abs.
After you lift your body come back down and this will count as one rep.
You can do this access 10 times and can do 2 sets.
Follow the diet and workout plan given above to get abs at home. And, the workout plan given above can be done 5 to 6 times a week.
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