7 Best Ab Exercises You Can Do At Home Easily

Everybody wants a flat and slim abdominal. But not every one has time to go gym regularly. But there is a way, you can do exercises at home daily with or without small equipments. 

Your abdominal is one of the important part of your overall look and personality. A bloated  and fat tummy makes you  look fat and unhealthy. At home you can do body weight exercises for your overall fitness. Include ab exercises for a flat and strong abs.

Here are the 7 best abdominal exercises you can do at home.

JACKKNIFE SIT-UP

• Lie on the floor in a supine position with legs straight out in front and arms extended behind the head. Keep the elbows and knees straight throughout the exercise. 
• Simultaneously bring legs and arms together in a position as close to a vertical position as possible while bending from the waist. 
• Lower the limbs to the supine position to complete each repetition. 
• Do not rest while in the supine position. 
• Inhale as you lower the legs.

BENT-LEG SIT-UP

• Lie flat on your back with hands clasped behind your head.
• Bend the knees to about a 45-degree angle and have someone hold your feet to the floor. 
• Bend at the waist and bring your elbows up to your knees. 
• Lower your body slowly and let your shoulders touch the mat. 
• Exhale as you bring your body up and inhale as you lower it down. 
• Repeat the exercise without pausing in order to keep tension on the abdominal muscles

BENT-KNEE CRUNCH

• Lie on a padded surface and place your legs on a bench so that your thighs are at a 45 degree angle. 
• Clasp your hands behind your head and pull your head and upper body from the floor using only the abdominal muscles. 
• Lead with the elbows as shown in the photos . Beginners should start with a partial sit-up, lifting just the head and shoulders off the mat. 
• As strength and endurance are developed, increase to 45 degree sit-up. This exercise is very effective when 15-25 sit-ups can be completed in succession with no pauses in between repetitions.

PLANK

• Lie on your front propped up on your forearms and toes. 
• Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
• Your shoulders should be directly above your elbows. 
• Focus on keeping your abs contracted during the exercise. 
• Hold this position for 25 to 60 seconds and increase the holding time if you feel comfortable. 

OBLIQUE CRUNCH

image source:- wikihow.fitness

• Lie on your back, knees bent and feet flat on the floor, hip-width apart. 
• Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears.
• Slowly curl up towards your hips until your shoulders are about 3 inches off the floor. 
• Hold the position for a few seconds and lower down slowly. 
• Perform 12 oblique crunches and repeat on the opposite side.

SIDE PLANK

image source:- wikimedia

• Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
• Keep your neck long and your shoulders down and away from your ears. 
• Keep your abs contracted during the exercise. 
• Hold this position for 15 to 30 seconds and increase the time as you feel comfortable. 
• Repeat the exercise on the other side.

BICYCLE CRUNCH

• Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
• Place your hands lightly on the sides of your head, don’t knit your fingers behind. 
• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.
• As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout, the turn that brings it closer to the knee comes from your core. 
• Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
• Repeat this exercise for at least 10 reps on each sides.

A good eating habit is the key to get a healthy stomach. Eat good food and avoid junk food, it only gives you more fat and diseases. Do regular exercise and drink plenty of water. A good stomach is responsible for your good health.

10 Top Exercises For Burning Stubborn Stomach Fat You Must Do Now

Do you have stomach fat and desperately wishing to get flat abs? Then don't just wish, do it now. Increasing stomach fat is an invitation to many diseases which makes you sick and obese. Busy working life can be a reason for your extra stomach size. If you add up your junk food contribution to it then you let inside a lot of fat to your body.

Stomach fat is quickly rise and when you notice it, it's too late. Remember! fat gaining is very easy in compare to fat burning. So, it's better to reduce your excess fat and get in shape as soon as you realize.

You can do these 10 exercises to get rid of your stubborn stomach fat.

1. Bicycle Crunch

• First lie down on the floor. 
• Stretch your legs out straight and hold your arms outstretched at your sides.
• Keep your body form to get maximum benefit.
• Place your hands behind your head.
• Raise your left leg (ensure that it is perpendicular to the floor) and raise your head.
• Touch your left knee with your right elbow. At the same time straighten your right leg.
• Do this with right leg and left elbow. Then your 1 repetition is complete.
• Repeat 10 - 20 repetition at once.

2. Captain's Chair

• Grip the handles on your machine and make sure your forearms are securely placed on the pads.
• Also ensure that your back is properly supported by back pad of the machine.
• Now, Lift your legs towards your chest in a slow and controlled manner. 
• Repeat steps 10-15 times.

3. Exercise Ball

• Sit down on a exercise ball with legs in front of you, knees bent and legs on the ground.
• Point your arms straight out.
• Raise you leg towards your chest in a slow and controlled manner.
• Repeat this with your other leg. 
• Repeat the repetition 10-20 times.

4. Vertical Crunch

• Lie on your back with hands behind your head.
• Cross your legs at the ankles and extend them up.
• Make your legs straight.
• Repeat this 10-12 times.

5. Torso Track

• Place torso track equipment on the floor.
• Get Down on your hands & knees and grip the handles with your hands.
• Move forward as far as possible and keep your back straight.
• Pull yourself back to the start.
• Keep your torso parallel to the floor all the time.
• Repeat this for 10-12 repetition.

6. Long Arm Crunch

• Sit on the floor with knees bent and feet flat.
• Lie back on the floor and extend your hand straight back.
• Lift your arms, shoulders and head off the floor in slow and controlled manner.
• Then slowly lower your shoulders back to the floor.
• Repeat this repetition 10-12 times.

7. Reverse Crunch

• Lie on your back on the floor and put your hands down your side.
• Lift your legs off the floor with knees bent at 90 degree angle.
• Then lift your hips off the ground using your abs (your hands must be on the same initial position to support your body).
• Repeat this repetition 10-12 times.

8. Crunch With Heel Push

• Lie down on the floor with your knees bent and your shoulders, back and feet are aligned. 
• Raise your toes but heels on the ground. 
• Raise your shoulders and head like the normal crunch. 
• Hold your body in this position for several seconds. 
• Then lower your back and shoulders on the floor in the original position.
• Repeat this repetition for 10-12 times.

9. Traditional Crunch

• First lie down on the floor. 
• Bend your knees and cross your arms on your chest.
• Raise your shoulder towards ceiling.
• Lower your back slowly in the original position.
• Repeat 8-10 repetition at once.

10. Ab Roller

• Lie down on the floor on your knees. 
• Hold the roller with your hands and bend down towards the floor. 
• Roll forward and contract your abs. Stretch your body as much as you can. 
• Hold your form tight.

Abdominal exercises puts some stress on your abs. You should do these exercises with precautions and never stretch your body excessively. 

With perfect posture in each exercise, you can certainly get your abs flat and burn that stubborn stomach fat.