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Don’t we all just dream of having a flat stomach? I know I do! Mine could definitely use some help here or there, but there is always the issue with all of the work and self-control that it takes to achieve that. Getting a flat stomach takes three main components: abs workouts, healthy eating, and cardio. Whew! I am a little tired already, just thinking of it! However, one awesome thing is that you can do a TOTAL abs workout at home without needing any equipment.
Being able to do a abs workout at home with absolutely no equipment means that although getting that flat stomach we all dream of may be a lot of work, it doesn’t have to be a lot of money!
There is truly a never ending list of possible no equipment needed ab exercises. Not only are there a TON of different exercise options, almost all of them have several variations to increase or decrease the difficulty. So, you can totally tackle the ab workout piece of having a flat stomach for FREE!
The healthy eating and cardio components can also be done if you are living frugally. Make sure that you have set a realistic food budget and stick to it with healthy choices. Cardio can also be done for free – think take a walk, bike ride or go for a run.
Personally, I like to do simpler no equipment ab exercises. I feel like starting with a solid, simple base really allows me to work them right.
If you are ready for your quick abs workout at home rundown (I know I am!), let’s dive right in:
Pelvic tilts can really be done anywhere at anytime. They are the ultimate, super awesome no equipment ab exercise. These are great for forming the base of a strong core. To perform a pelvic tilt, lay flat on the floor with knees bent and feet on the floor. I like to gently lay my hands on my stomach so that I can feel and make sure I am performing the motion correctly.
At rest, your lower back will be curved up off the floor. You want to squeeze your abs so that your hips roll in and down into the ground. This will result in pressing your back flat.
Do not push with your feet or legs. Your butt should stay on the ground and not lift up. You will hold for a few seconds, relax and repeat.
Although this ab exercise looks pretty simple, it’s actually a great workout if done right! For beginner level, you will want to start at marching.
You will start by laying flat on the floor on your back, knees bent and feet also on the floor. Then perform and hold a pelvic tilt as described above. Next, lift one foot very slightly off the floor.
Your goal is to lift that foot up and keep your abs tight and stable enough that your hips don’t have a weight shift. Slowly lower the foot down and then try the next one. This takes a lot of control and you really don’t have to make huge movements.
These are super hard! You will want to start out laying on your back. Perform and hold a pelvic tilt. Next lift you feet off the ground so that your hips and knees are at 90 degree angles.
Place your finger tips behind your head (not your entire hands as that tends to lead to pulling on your head). Then perform a small crunch crossing your right elbow to meet your left knee.
Lower back down, but do not rest your shoulders on the floor. Then crunch your left elbow to your right knee. And repeat.
These are a variation of a regular plank. You will lay on the floor on your side. Place your elbow and forearm on the ground. Your elbow should be directly under your shoulder. Tighten your core.
Raise your body off the ground so that you are resting on your elbow/forearm and side of your foot. Try to keep your body as straight as possible.
This abs workout at home is super simple, but can really give a great workout! You can do these no equipment ab exercises in a circuit (cycle through each and repeat) or you can do a few sets of each exercise before moving on to the next one.