10 exercises to get 6 packs abs without going to gym

There are tons of ab exercises out there that promise to fulfill your six-pack dreams. However, we believe that the best way to work the abdominal is simplicity – so we picked the tried and true exercises that require no equipment. Just you, your abs, and sheer determination!

Six Pack Abs Exercises can be done at home, gym or at work. Ten Six Pack Abs exercises described below do not include any gym equipment. Exercises are performed to build power, tone and mass of the rectus abdominis muscles. An exercise also helps to build lateral abdominal muscles. Right and left Rectus Abdominis muscles are separated by thick rope of fibrous tissue in the midline. Each rectus abdominis muscles has 4 packs. Top three pack of muscles on each side makes a Six Pack Rectus Abdominis Muscles known as “SIX PACK ABS”.

Arm and Back Stretching Exercises Before Starting Six Pack Abs Exercises

Stretching is important before starting any intense workout. Stretching of the upper arm and upper body is essential before starting the abdominal exercises.

Arm stretch

  • stand straight with both arms stretched on side.
  • Rotate the arm in and out for 10 repetitions.
  • While arm is stretched outward flex forearm at elbow for 10 repetitions.
  • Bring the stretched arm in front of the chest and hold for 5 seconds; repeat the exercise 10 times.

Back stretch

  • Stand straight with your feet apart in neutral position.
  • Lean forward with hands attempting to touch the leg between knee and big toe.
  • Maintain the position for 5 seconds (count up to 10)
  • Come back to straight position and extend back as much as possible.
  • Maintain the back extension for 5 seconds and come back to neutral position.
  • Repeat the exercise 5 times.

10 Six Pack Abs Exercises Without Any Gym Equipments

1. Abdominal “V” Crunch

  • Lie on your back over the mattress.
  • Fold and rest the hand over the front of the chest.
  • Flex upper body and lower leg together.
  • Hold the knee with hand and immediately let it go.
  • Straighten the upper body and lower leg while using abdominal muscles.
  • Repeat the exercise 10 times.

2. Reverse Crunch

  • Lie on your back.
  • Hold the arm behind the head while legs laid flat on the ground.
  • Bend the lower leg at knee and hip.
  • Bring the knee joint towards the abdomen as much as possible.
  • Keep the upper body straight against the ground.
  • Bring the knee in resting position.
  • Repeat the exercise 10 times.

3. Vertical leg crunch

  • Lie on your back.
  • Hold the hand behind the head.
  • Flex the lower leg slowly using abdominal muscles at hip keeping knee joint extended (straight) position.
  • Keep the shoulder blade flat on the ground.
  • Repeat the exercise 10 times.

4. Straight arm crunch

  • Lie on your back.
  • Stretch the upper arm on side of the body and keep flat on the ground.
  • Keep the lower leg extended against the ground.
  • Flex the upper body with upper arm stretched on the side.
  • Repeat the exercise 10 times.

5. Full sit up crunch

  • Lie flat on ground.
  • Flex knee and hip joint
  • Keep the foot firmly on the ground.
  • Hold both the arm over the chest.
  • Bend upper body close to knee joint as much as possible.
  • Repeat the exercise 10 times.

6. Crunches in sitting position

  • Sit straight on chair.
  • Make sure foot is rested on the ground.
  • Hold both the hands behind the head.
  • Bend slowly forward using abdominal muscles.
  • Straighten the back slowly and sit straight.
  • Repeat the exercise 10 times.

7. Crunches in standing position

  • Stand straight with legs about feet apart.
  • Hold both hands behind the head.
  • Bend upper body forward as much as possible.
  • Do not bend lower leg.
  • Repeat the exercise 10 times.

8. Hanging Leg Lift Crunch

  • Use any fixed bar, which can hold your weight.
  • Hang on the bar with both the arms while knee is bent.
  • Bring the knee towards the abdomen.
  • Repeat the exercise 10 times.

9. Ball Lift Crunch

  • Lie flat on your back.
  • Hold the ball between the legs below the knee joint.
  • Keep arms flat on your side.
  • Lift the arm with both the leg as much as possible.
  • Hold the ball in final position as long as possible.
  • Bring the leg slowly to rest on the ground.
  • Repeat the exercise 10 times.

10. Abdominal crunches on the ball

  • Rest your lower back on a ball sized about 1.5 to 2 feet in diameter
  • Keep the arm crossed around your chest.
  • Curl your upper body towards the knee joint
  • Prevent the ball rolling while doing the exercise.
  • Repeat the exercise 10 times.

Exercises can be done at home, work and during vacation in hotels. Ten repetition of each exercise can be done in three sets. During initial few weeks time taken for each sets of exercise is between 1.5 to 2 minutes. Later in 6 months each exercise can be done in one minute. One can complete all 10 exercises in 10 minutes.

Other abs workout to practice at home

1. Planks

Get into a push-up position, but rest your weight on your forearms instead of your hands. When your body is in a straight line, bring and hold your bellybutton into your stomach. Hold for as long as you can. The record for longest plank is 5 hours and 15 minutes, but you can set your sights on 45 seconds to a minute.

2. Side plank

This abs exercise is for those who have graduated from Planking 101 and are moving into intermediate classes. As you’re supporting your entire body weight at just two points of contact, your abs will need to do more work to keep you stabilized. Lie on one side with your elbow tucked under your shoulder and your legs on top of one another. On the side that is facing the ceiling, place your hand on your hip. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for half a minute and try your best not to fall over.

3. Flutter kicks

Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Your abs should be burning almost immediately, but push through the pain and continue as long as you can.

4. Bicycle crunches

Lay on your back with your hands behind your head and your knees pulled towards your chest. Fully extend one leg while keeping the other bent in towards your chest. Twist your abdomen toward the bent leg and then switch, straightening the bent leg and bring the straightened leg in towards you. Now twist towards the newly bent knee and hold for three seconds.

5. Superman plank

Lie face down on an exercise mat with arms fully extended in front of you. Simultaneously raise arms and legs while exhaling. Lower your arms and legs while inhaling.

6. Hot potato

Lie on your right side with legs straight on the floor, placing your feet ahead of your hips. Put your hands under your head. Lift your left leg up to the ceiling, then lower it down ahead of your right foot. Pulse it up and down five to seven times. Raise left leg straight up again, then lower it toward the floor behind right foot and pulse it up and down 5-7 times again. Switch side and repeat.

Advantages of abs workout

To effectively strengthen the core, you’ll need to do exercises that cause your body to become unstable. Once you start improving core stability, the benefits translate into both sports performance and daily life. Trainer Jon Hinds, a core training advocate, suggests making sure that every one of your exercises includes some form of stabilization. “We don’t use any machines, and we teach people how to use the body to run, jump, crawl, and climb,” says Hinds, founder of Monkey Bar Gymnasium and inventor of the Power Wheel. “If you have very strong core stabilization, the rest of your body is likely stable too.” So with all due respect to six-pack abs and the guys who pursue them, here are five ways a stronger core provides all-around benefits to your everyday life:

1. A strong core improves sports performance

When playing a sport such as soccer, tennis, baseball or football, you’ll need to produce force with your limbs. In order to do produce this force, your spine will have to be neutral and your core stabilized.

“Exercises that cause you to stabilize teach your body how to react in sports performance or life situations where you need it–running, jumping, and any other situation that requires a quick reaction,” says Hinds. “Crunches or sit-ups, although they make muscles burn, aren’t going to help athletic performance because the body isn’t put in an unstable environment where the upper and lower abs are engaged together.”

Instability training doesn’t necessarily have to involve platforms like suspension trainers, Bosu Balls or balance boards. Using bilateral and unilateral free weight movements in conjunction with core-targeted exercise will activate the core musculature and make it able to produce force during athletic movements such as throwing, jumping, and swinging.

2. Reduced back pain

Your abdominals act as an anchor for muscles of the mid and lower back. If your abs are weak, it forces the back muscles to work harder to support your middle. Abdominal strength improves the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.

Strong abs also keep your belly from protruding too far forward and altering your center of gravity. If your abs are weak — especially if you’re overweight — this forward lean stresses your back.

Strong abs help prevent an exaggerated anterior tilt to the pelvis. If you have this pelvic tilt, you may experience too much pressure on the lower back’s discs and facet joints, flexible points that enable your back to bend. This pressure often leads to weakness, pain and potential rupture. Strong abs keep your vertebrae in alignment to prevent such deterioration.

If you already suffer from back pain, abdominal exercises may help alleviate the ache by creating a more balanced body. Yoga and Pilates, for example, build abdominal strength and stability that supports a healthy back.

Planks and anti-rotation moves, such as the Paloff press, are valuable as they strengthen the deep interior abdominal muscles responsible for trunk support.

3. A strong core can improve your posture

The way you stand and sit will impact how you feel on a daily basis. Ideal posture places the least amount of compression on the back as possible, resulting in minimum wear and tear on the spine. Bad posture occurs when your pelvis tilts forward, causing an exaggerated spinal curve. Strengthening the core will correct bad posture by distributing weight evenly throughout the body.

Doing core exercises that build the abdominal wall, open up the hip flexors, and strengthen the lower back puts a person in better posture so they feel better and life is just easier for them.

In daily living and during exercise, the importance of maintaining neutral hips, meaning a standing person should have a slight curve in their lower back and their belly button shouldn’t come forward.

4. Abs build functional strength

Simple actions, such as bending down to pick up a dropped object or tying your shoes, can be a chore if you have a weak middle. Twisting, lifting and even getting up and down out of a chair requires the strength of your core.

Injuries often occur during these mundane activities when your back has to bear more than its fair share of the work to complete such tasks. Building abdominal strength and endurance also make household chores, such as mopping the floor and scrubbing the shower, easier, too, as you can bend, stand and crouch while moving your limbs with greater ease.

5. You’ll breathe better with a stronger core

Breathing training and core training go hand-in-hand. Developing stronger breathing muscles, such as the diaphragm and intercostals, translates into better core strength, according to a Journal of Strength and Conditioning Research study. At the same time, a stronger core allows for easier breathing.

“Strengthening the core and getting neutral hips will stack your body better and make it easier to breathe,” says Hinds. “Your organs and diaphragm sit in the proper position.”

The participants in the aforementioned study also saw an improvement in running economy from combining breathing training and core training during six weeks of HIIT training.

Six Pack Abs Exercises Should Be Avoided For Following Reasons

  • Back pain caused by disc herniation, spinal stenosis and foraminal stenosis.
  • Abdominal muscle injury
  • Neck Injury
  • Fibromyalgia
  • Chronic Respiratory Diseases

Balance isn’t just about standing on one leg and walking a tightrope. Balance comes into play every day — whether you’re walking on an uneven surface, riding on a bumpy road or catching yourself when taking a misstep off a curb.

Strong, resilient abdominals make such activities more pleasant, and potentially less disastrous. You can prevent falls or, if you do go down, be less likely to get seriously injured. Thus, it is essential to have abs and stay healthy.