"An expert trainer reveals their go-to ab-building exercises"
Want to build a strong and toned core without the need for gym equipment? Fitness trainer Kayla Itsines has shared her favourite equipment-free abs exercises that can be done at home or on the go.
Kayla's Key Equipment-Free Abs Exercises
Kayla's go-to exercises for a strong core include the Sit Up, Side Plank, and Oblique Crunch. These exercises engage all parts of your abdominal muscles, helping you achieve a balanced abs workout.
Sit Up
Begin by lying on your back with your knees bent and feet flat on the floor. Engage your core and lift your upper body towards your knees, then slowly lower down. Repeat for the desired number of reps.
Side Plank
Lie on one side, prop your body up on your forearm, keeping your body straight from head to toe. Hold this position, engaging the obliques and the entire core, then switch sides.
Oblique Crunch
From a lying position on your back with your knees bent, twist your torso to bring your elbow towards the opposite knee, focusing on contracting the side abdominal muscles (obliques), then alternate sides.
Workout Structure
To get the most out of these exercises, combine them in a circuit. Perform each exercise for 3 sets of 12-15 reps or timed holds like 30-45 seconds for planks. Perform each exercise with controlled movement and focus on core engagement. Rest briefly between exercises or sets to maintain intensity.
This workout structure targets the entire core while requiring no equipment, making it ideal for home or travel workouts. Allowing 15 seconds of rest to move between each exercise, the workout should take between 15 and 20 minutes.
The Importance of an Abs Finisher
An abs finisher is a short workout that pushes muscles to fatigue at the end of a strength session, maximising results without wearing them out earlier. These abs moves are all equipment-free, making them perfect for adding to the end of a full-body dumbbell workout or any other strength session.
Short rest periods in a finisher can help burn more calories and potentially lower body fat percentage. An exercise mat is recommended for these exercises, especially if working out on a hard floor.
Kayla Itsines' Ab Burn Challenge
For a more structured abs workout, Kayla recommends her Ab Burn Challenge - a 3-week program with 3 weekly workouts that last 20 minutes or less, emphasising high-intensity, no-equipment exercises specifically targeting the core.
Final Thoughts
Adding an abs finisher to your workout routine can lead to improvements in core strength. Kayla Itsines, the founder of the workout app Sweat, is a proponent of these exercises and has shared five of her favourite abs moves on Instagram. So why not give them a try and start working towards a stronger core today?
Incorporating yoga poses, such as the Boat Pose and the Bicycle Pose, into your workout routine can further enhance your core strength and overall fitness-and-exercise regimen. The Boat Pose strengthens the abs, hip flexors, and back muscles, while the Bicycle Pose targets the obliques and deeper core muscles.
To further boost your health-and-wellness, consider incorporating science-backed dietary strategies alongside your workouts and abs exercises. A balanced diet rich in whole foods, lean proteins, and healthy fats can support muscle recovery and long-term results in your fitness-and-exercise journey.
