Discover how to strengthen your abdomen at home with this complete guide to effective exercises without the need for equipment. Train from your living room and get visible results without spending money at the gym.
In addition, you can support yourself on Bilbo Team’s YouTube channel, where you will find practical videos.
What is the best exercise for the abdomen at home?
Abdominal exercises at home allow you to gain strength, improve posture and define your core. Plus, you save time and money by avoiding trips to the gym. With consistency, results come quickly.
Not holding the back of the neck properly, arching the back or speeding up the movement are common mistakes. These habits not only decrease effectiveness but also increase the risk of injury.
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What are the best exercises for the abdomen?
- Abdominal Crunch: a classic to activate the rectus abdominis. Do it slowly, without taking your lower back off the floor, focusing on contracting the abdomen.
- Isometric plank: works the entire core while maintaining a firm posture on elbows and feet. Increase the duration little by little to notice progress.
- Mountain climbers: this exercise combines cardio and abdominal exercises, perfect for fat burning. Keep a steady pace for at least 30 seconds.
- V-ups: raise your legs and trunk at the same time trying to touch the tips of your toes with your hands. It requires more body control and strength. Make a short movement without lowering the legs, imitating an abdominal Crunch.
- Lateral plank: from the floor, support the forearm and raise the hip. Strengthens the obliques and improves overall stability.
- Heel touches: lying on your back, bend your knees, feet flat on the floor and touch your heels with your hands in lateral movements, maintaining an abdominal crunch position. It is a great complement to close a routine.
Abdominal strengthening routines from home
Routine for beginners
Ideal for starters If you’re just starting out, this ab routine is perfect for you. Perform 30 seconds of abdominal crunch, 20 seconds of basic plank and 30 seconds of heel touch. Rest 30 seconds and repeat the circuit twice. It’s an accessible and effective way to activate your core without overloading your body.
Intermediate routine
Combines strength and control Designed for those who already train regularly, this plank includes at-home abdominal exercises: 40 seconds of abdominal crunch, 40 seconds of side plank per side and 40 seconds of mountain climbers. Rest 20 seconds between exercises and complete three rounds. Improve abdominal strength in a balanced way.
Advanced routine
For the most demanding This level is for those who have already mastered abdominal training at home. It integrates 45 seconds of abdominal crunches, 60 seconds of long plank, 45 seconds of V-ups and 45 seconds of mountain climbers, resting only 15 seconds between exercises. Do four laps. This routine requires strength, control and cardiovascular endurance.
What happens if I do 10 minutes of sit-ups every day?
You improve strength, posture and physical appearance. In addition, by working your core, you prevent back pain and improve your performance in other exercises. This consistency is key in any abdominal routine.
Rest is part of progress. Alternating days of intensity with light days avoids injury and improves muscle recovery.
Table of abdominal exercises to do at home
It includes planks, crunches, leg raises and V-ups. With this combination you work all areas of the abdomen. Integrate cardio with abdominal. Alternate mountain climbers and dynamic planks to raise your pulse and burn belly fat at home. Want more info? Check out our training plans.
Home abdominal exercise videos
Bilbo Team’s YouTube channel offers practical training like this video:
There you will find home exercise videos for abdominal exercises…
Prepare your space, have a mat handy, stay hydrated and listen to your body. Technique comes first, even if you have to reduce repetitions.
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Abdominal strength exercises at home
Your body is enough. Unsupported planks and deadlifts deeply activate the abdominal muscles. They are excellent abdominal strength exercises at home.
Level up with one-legged planks, crunches with twisting.
Men’s abdominal exercises at home
Focus on long planks and combination exercises such as V-ups. This selection forms a good base of exercises for men’s abdominal exercises at home. The key is intensity and consistency. Add good nutrition and rest. Avoid overtraining and have progressive goals.
You don’t need much space: a mat is more than enough. Adjust movements if you are in a small room. Dumbbells, elastic bands or a rolled up towel can help you progress and vary your workouts. All of this goes into a good abdominal exercise plank.
Improve your abdomen with Bilbo Team
If you want real results, bet on the Bilbo Method. Their training plans and routines will help you achieve your best version from home.
