Best Workout to Strengthen your Abs at Home

October 12, 2017
Zhou Qi: the new Yao Ming?
October 11, 2017
Behind the Success of Off-White
October 12, 2017

We don’t always feel like going to the gym, especially not when it’s rainy weather like on these autumn days. We selected a workout for you, which will strengthen your abs right from your living room.

Once your core starts to strengthen, the benefits will translate into both sports perfomance and daily life. A strong core will help to keep us balanced during sports and a good posture.

The routine is composed of 9 exercises which will hit your upper and lower abs and arms. Perform each exercise for one minute and take 30 seconds of rest in between exercises so you will be working out for 15 minutes.  The routine is fairly advanced, so we advise beginners to take a little bit more rest in between exercises.  Once you are a little bit more familiar with the workout and it gets easier to do it, you can repeat the workout two times, so the complete workout will last 30 minutes.

Do as many reps as possible, and try to squeeze in more reps every time you do the workout.

1. Plank to Dolphin (1 minute)

- Start in a forearm plank with arms parallel to each other and palms flat on the floor.
- Lift your hips up and back, creating an inverted V with your body.
- Pause, then slowly lower back into a forearm plank.

2. Push-Up (1 minute)

- Start in a high plank with your shoulders above your wrists and your spine long.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms.

3. Plank Tap (1 minute)

- Start in a high plank with your feet hip-width apart.
- Tap each hand to the opposite shoulder while engaging your core and glutes to keep the hips as still as possible.

4. Forearm Side Plank With Twist (1 minute per side)

- Start in a forearm side plank on your left side with your left elbow resting on the floor below your shoulder.
- Place your right arm behind your head.
- Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
- Don't let your hips drop. Continue for 1 minute. Then repeat for 1 minute on the opposite side.

5. Bicycle Crunch (1 minute)

- Sit on floor with knees bent, feet lifted, and hands behind head.
- Keep chest up and back straight as you lean back to engage abs.
- Twist to bring right elbow to left knee, straightening right leg.

6. Plank to Downward Dog (1 minute)

- Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
- Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
- Keep your core tight and shift your weight forward to come back into a high plank.

7. Diamond Push Up (1 minute)

- Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
- Bend elbows to lower your torso toward the floor to do a complete push-up.
- If this is too challenging, lower your knees to the floor.

8. Lateral Plank Walk (1 minute)

- Start in a high plank with shoulders above your wrists and abs tight.
- Step right foot and right hand to right side, immediately following with left foot and left hand. Take a few "steps" in one direction, then walk in the opposite direction.

9. Boat Pose (1 minute)

- Sit with your knees bent, feet flat on the floor. Grasp your legs under your thighs, slightly above your knees.
- Lean back slightly. Lift your feet off the floor so that your shins are parallel to the floor.
- Extend your arms straight out in front of you at shoulder height, with palms facing up.
- Straighten and raise your legs toward the ceiling until your body forms a V shape.

We don’t always feel like going to the gym, especially not when it’s rainy weather like on these autumn days. We selected a workout for you, which will strengthen your abs right from your living room.

Once your core starts to strengthen, the benefits will translate into both sports perfomance and daily life. A strong core will help to keep us balanced during sports and a good posture.

The routine is composed of 9 exercises which will hit your upper and lower abs and arms. Perform each exercise for one minute and take 30 seconds of rest in between exercises so you will be working out for 15 minutes.  The routine is fairly advanced, so we advise beginners to take a little bit more rest in between exercises.  Once you are a little bit more familiar with the workout and it gets easier to do it, you can repeat the workout two times, so the complete workout will last 30 minutes.

Do as many reps as possible, and try to squeeze in more reps every time you do the workout.

At We are Basket we show small stories around basketball, people, attitude and style. We like to share them with you. Will you share your story with us? After all, We are Basket