{"id":224621,"date":"2022-05-04T11:00:54","date_gmt":"2022-05-04T10:00:54","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=224621"},"modified":"2022-05-04T06:16:17","modified_gmt":"2022-05-04T10:16:17","slug":"the-ultimate-abs-workout-at-home-and-in-the-gym","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/the-ultimate-abs-workout-at-home-and-in-the-gym\/","title":{"rendered":"The Abs Workout You Can Do Absolutely Anywhere"},"content":{"rendered":"

Working out at home ain’t easy, especially if you’re a gym bunny used to throwing monster dumbbells around the sweaty weights room, or squatting up a storm on the racks. But training your abs is one of the easiest workouts to do at home<\/a>, or anywhere for that matter. As long as you have a 2 x 2 metre space you should be able to work your core to your hearts content (or until your mid-riff has had enough and needs to tap out).<\/p>\n

So whether you’re working from home, on your travels, or in-between gym memberships, here’s\u00a0personal trainer James Pisano<\/a> with everything you need to know about the home workout staple, along with an abs workout to perfect when you can stomach that next trip to the gym.<\/p>\n

Why Should You Do An Abs Workout?<\/h2>\n

Sure, poppin’ abs are great for the Insta likes, but besides looking as chiselled as Tyler Durden, a strong core can also benefit you in many other areas.<\/p>\n

“For me, by far the largest benefit of having great abs is the low body fat count<\/a>,” says Pisano. “We know higher counts of body fat attribute to so many health issues. They don\u2019t need to be \u201cpopping\u201d but visible lines are a good sign of a balanced body.”<\/p>\n

And this balance can be felt as you work out other parts of your body.<\/p>\n

Interestingly, a study published in the European Journal of Applied Physiology<\/a> found that after your shoulders, the lateral sides of your abs are the next muscle to engage during lifting exercises.<\/p>\n

The extremities of your body (i.e. the arms and legs) also rely on your core for stabilisation, and producing force in the movement. If your core isn’t providing the foundation that you need, then your ability to produce enough force to lift heavier weights will be diminished, stalling those gains<\/a> while also putting you at great risk of injury (particularly in the lower back).<\/p>\n

Your core acts as a protective shield for your spine you see, and the internal organs within, assisting in circulation and creating a safe building block for all movement. Put simply, a six-pack is not just a pretty face; it’s the key to unlocking a stronger body all round.<\/p>\n

\"ab<\/p>\n

What Do You Have To Do To Get Great Abs?<\/h2>\n

The difference between a core workout and an abs workout is really down to semantics. The former refers to the practical whereas the latter is more concerned with the aesthetic – the six-pack you see on front covers, gleaming in a mist of faux sweat. If you’re chasing the latter, then what you eat is going to have as much of an impact as your abs workout schedule.<\/p>\n

“Nutrition<\/a> is the largest benefactor towards having exposed abdominal muscles,” explains Pisano. “Your working out only tackles around 20 percent of the process, as a calorie deficit is almost always necessary to achieve this goal.<\/p>\n

“But metabolically<\/a> we see through research that 40 percent of daily food is held back for ‘activity’ by the body naturally. So we do need to use this energy to expose those abs, It\u2019s a package deal. Nutrients also fulfil the body\u2019s needs to safely adapt, as without them our hormones go off track and you will find it harder to make physical changes as your body will be dealing with other things.”<\/p>\n

The Abs Home Workouts<\/h2>\n

A six pack that’ll also help you build a more muscular body is an easy sell.<\/p>\n

Less easy, are these two killer abs workouts Pisano has put together. Neither needs any equipment (an exercise mat might help prevent friction and potential injuries though) and both are ideal for working out at home.<\/p>\n

The first is a superset, which requires you to move move quickly between exercises with just a 10 second breather in-between.<\/p>\n

Challenging The Abs Workout<\/h2>\n

Open Planks, (Or Plank Walkouts)<\/h3>\n

How Many Reps?<\/strong> 30 seconds work, with 10 seconds rest before you move on to the next exercise.<\/p>\n

Technique:<\/strong> Get into the plank position on the floor with your elbows down. Keep your body straight from top to bottom and your feet shoulder width apart. Squeezing the bum and tummy, and slowly move your arms a little forward from under your shoulders and hold. If strong enough, move forward again a little more and hold.<\/p>\n

Top Tip:<\/strong> Don’t challenge the body for any more than 30 seconds at a time with these. They’re tough.<\/p>\n

\n