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Best Upper and Lower Abs Workout to Burn Belly Fat Fast

Are you one of the people tired enough working on abs workout at home and still finding no positive results? Looking for a fast way to burn belly fat fast? Then you are in the right spot.

I have been working to reduce my abs by working in the morning, evening and also in the evening while before having my food. I hit the gym to reduce as early as possible with the time I have leaving the kids at home and in the middle of the office work. Still I couldn’t help myself in reducing the tummy tone stomach and a stronger core.

 

As I heard that abs and legs should be the muscles to target for early reduction of the abs. And as it is from the abs that most of our power comes from, I was keep in working on those workouts for abs from home in my time.

 

Hearing that the workout starts right from the kitchen and of course not the pass to skip those crunches and planks. And it seems like how much ever I train on this abs, they just stay the same. But then I found the reason for these unchanged abs even after much workout.

 

In order to lose weight and show some difference in your abs, it is necessary to train the whole body. And it is vital to concentrate abs workout from home on the core as it is the center for balance. Additionally, the stronger core you have it helps to keep your back strengthened.

 

And it is not easy to strengthen your lower abs because that is where our body stores most of our fat. And for women at home the hormone wants to hold onto the fat in their abs. And so I have started with few workouts and circuits that helped me to reduce my weight on the abs. And those might be helpful in most of the ways for you too in targeting your toned abs from home.

All you need is to spare just 10 minutes a day for a flat belly with the below circuit workout to reduce your lower and upper abs workout from home.

 

Upper Abs Workout Circuit 1 

 1.Sprinter Sit Ups 

 

How to do:

Step 1: Lie on back with hands by sides and legs straight on the floor

Step 2: Bring your arm at 90 degree angle.

Step 3: Fold up and drive your right knee into your chest simultaneously at the same time move your right arm to go back

Step 4: Perform the same sit ups in the opposite side by driving your left knee up and left arm back

The whole thing is considered to be one rep. Complete 10-15 reps and take a rest for 30 seconds, then immediately continue doing the next exercise in the circuit.


 

Benefits:

This is a quick ab workout of a core-strengthening variation of the standard sit-ups that stretch your hips and make them stronger with abs allowing it for further abs training without feeling effort. So if you have 10 minutes of your time, start with this workout right way from home. This is the best upper abs workout at home for women to start their exercises.

 

Muscles work: Rectus abdominis, transverse abdominis, and obliques along with hips, check and neck.

 

2.Bicycle Crunch 

 

How to do:

Step 1: Lie on your back with your hands behind, knees bent and feet flat on the floor

Step 2: Place your hands behind your head

Step 3: Raise your shoulder blades off the ground and lift your left legs off the floor by bending your knees at 90 degrees.

Step 4: Then slowly pedal them in the air alternatively with the two legs as if you are riding a bicycle without resting your feet on the floor.

Step 5: Return to start and repeat the same on the other side.


This is considered to be one rep. Complete 10-15 reps and take a rest for 30 seconds, then immediately continue doing the next exercise in the circuit.


 

 

Benefits:

This is an excellent abs workout from home for activating the abs and for your side abdominal muscles. As you are raising the legs you engage your transverse abdominis which is the deep ab muscle that is hard to target with other workouts. Apart from abs, you will be toning your thighs as your hamstrings and quads are involved in cycling.

 

The abs workout from home helps to maintain good posture and perform your activities well in daily life.

 

Muscles: Rectus abdominis, Transverse abdominis

 

3. Plank to Toe Touch 

 

How to do:

Step 1: Keep your hands on the floor behind your shoulders 

Step 2: Engage your lower abs and lift hips to pull body into an upside down position as V shape while reaching right hand back to touch left ankle

Step 3: Slowly return to the starting position

Step 4: Repeat the same on the other side touching the left hand back to left ankle

This is considered to be one rep. Complete 10-15 reps and rest for 30 seconds and repeat the whole set of circuit for three times. After the set of circuit is done, rest for 60 seconds and proceed doing the second circuit as below.


 


Muscles involved: Rectus abdominis, obliques and transverse abdominis (inner core)

The above abs workout from home is ideal for women who can spare 10 minutes for the daily work out to strengthen their abs.

Lower Abs Workout

Circuit 1

1. Heel Tap 

  How to do:

Step 1: Start on back with knees bent and feet on grounds hands by hips

Step 2: Slowly lift chest towards the ceiling, keeping neck relaxed and bringing shoulder blades off the ground

Step 3: Tap right hand to outside of right ankle flexing right obliques in the process

Step 4: Come back to the center keeping shoulders off the ground and then tap the left hand to the outside of the left ankle.

This is considered to be one rep.

Continue doing it for 30 seconds with 10-15 reps. then take some 30 seconds rest and immediately continue to the next workout. This is the best lower abs workout for the women to start from home.

Muscles involved: obliques


 

 

2. Mountain Climber 

How to do:

Step 1: Start in plank position with your body straight and your hips level

Step 2: Lift your right foot and draw right knee to chest between your hands

Step 3: As you return your right leg to plank lift your left foot and draw left knee to chest between your hands

Step 4: Continue to do the same alternatively as quick as possible.

Note: Keep your core tight and do not hike your hips.

 

This is considered to be one rep. continue doing 10-15 reps and take 30 seconds rest before you start doing the next workout in the circuit.


 

3. Scissor Kick  

How to do:

Step 1: Lie down keeping your face up, hands behind your head

Step 2: Lift your head and shoulders off the ground

Step 3: Using your abs, lift your legs slightly off the ground and scissors kick

Step 4: Alternate doing 1 left up and 1 down

Step 5: Focus not to strain your neck or jut your chin forward

This is one rep. and continues doing the workout for 10-15 rep. Take rest for 30 seconds and repeat the whole set of circuit for three times. After the set of circuit done, rest for 60 seconds and proceed doing the second circuit as below.


The above abs workout is the best workout for women without the need of any equipment or going to gym to correct their abs.

Upper Abs

Circuit 2

 1 . Crunches 

How to do:

Step 1: Start on your back with your knees bent and feet flat on to the floor

Step 2: Keep your hands behind the back

Step 3: Keeping your lower back pressed into the mat and belly button pull it in and lift your chest towards the ceiling until the shoulders come to the mat

Step 4: Lower down as possible as you can


This is the one rep. complete doing the workout with 10-15 reps. and take 30 seconds rest, then immediately start continuing to the next exercise in this circuit.


Check out the below link of perfect workout of crunches to reduce your abs (https://www.youtube.com/watch?v=okOPzaSgu0c)


Muscles involved: Rectus abdominis

 

2. V-Up 

How to do:

Step 1: Start lying on your back with legs extended and arms by your sides on the floor

Step 2: Simultaneously lift your upper body and legs and balance yourself with your tailbone forming a V shape with the whole body

Step 3: Come back to the starting position


This is considered to be one rep. complete the workout with 10-15 reps and take 30 seconds rest, then immediately continue to the next exercise in the same circuit.


 

Muscles involved: Rectus abdominis, Transverse abdominis

 

3. Alternating Leg Lowers 

How to do:

Step 1: Lie on your back facing towards the ceiling

Step 2: Keep your hands by hip with lower back pressed into the mat

Step 3: Lift both your legs up to point straight towards the ceiling

Step 4: This is your starting position

Step 5: With your feet flexed, slowly lower right leg down

Step 6: Bring the right leg back up, and then repeat the same with your left leg.


This is the complete rep. and do the workouts with 10-15 reps. take 30 seconds rest and then immediately continue doing the next workout in this circuit.


 

4. Kettlebell Pullover 

How to do:

Step 1: Start lying on your back holding your kettlebell in hands like a goblet with arms straight

Step 2: Bend legs and curl shoulder blades up off the floor in order to bring elbows and knees to touch in air over stomach

Step 3: Lower back down to the mat and stretch arms overhead while extending legs and lower to hover a few inches above the floor

Step 4: Return back yourself to the starting position

 

This is the one complete rep. Finish the exercise with 10-15 reps, take 30 seconds rest and then immediately continue to the next workout in this circuit.

 

 

5. Half Get-Up 

How to do:

Step 1: Start your workout by lying on your back with left leg bent

Step 2: Keep your foot on floor and right leg extended out straight

Step 3: Keep your right arm straight on the floor at 45 degree angle from your body with palm down and left arm bent with triceps on mat

Step 4: Press left arm straight up and palm facing in and keep gaze on hand

Step 5: Shift weight onto the right hip and roll to the right, propping the body up on the right forearm.

Step 6: Then push through palm to extend right arm to straight

Step 7: Slowly reverse steps to return to start

This is one rep. and do workout for 10-15 reps and immediately continue to the next workout in this circuit.

 

 

Muscles involved: This helps to give workout to full body

 

6. Plank knee to nose 

How to do:

Step 1: Start in high plank position with left foot lifted slightly up off floor

Step 2: Exhale and pull left knee toward chest while rounding spine to bring nose toward knee

Step 3: With control, reverse your movement to return to plank position with your left foot lifted.


This is one rep and do the workout with 10-15 rep. Complete and rest for 15-30 seconds and repeat the entire circuit two or three more times.


 


This upper abs workout from home helps you to strengthen your muscles by keeping them fit that helps to balance your body.

Lower Abs Circuit 2

 1. Slider Pike 

How to do:

Step 1: To initiate the work start with higher plank position with both feet on sliders

Step 2: Squeeze your abs and pull your feet towards your hands lifting your hips towards the ceiling into a pike position

Step 3: Slowly push your feet out to lower into the starting position.


This is one rep. and do workout for 10-15 reps and immediately continue to the next workout in this circuit.


 

2. Lying Leg Raises 

 How to do:

Step 1: Lie on your mat on the floor facing up and legs extended

Step 2: Place your hands underneath your lower back and glutes so your pelvis is supported

Step 3: Begin to raise your legs towards the ceiling pressing your thighs together and keeping the legs straight

Step 4: Lift until your hips are fully flexed and you cannot go any higher with those straight legs

Step 5: Lower back down and come to the starting position.


This is one rep. repeat the workout for 15-20 times and then immediately continue with the next workout in the circuit.


 

3. Seated Knee Tucks 

How to do:

Step 1: Sit down with your hands on the mat and your legs fully extended and lean towards back

Step 2: Bend your legs and bring your knees toward your chest

Step 3: Hold for a second or two and then fully extend your legs without touching the mat.

This is the rep and repeats the workout for 15-20 reps and then immediately moves to the next workout in the circuit.


 

4. Rolling Plank 

How to do:

Step 1: Start sitting in a low plant position on your forearms.

Step 2: Hold in this position for 10 seconds

Step 3: Roll onto your right elbow, stacking your feet, and hold side plank for 10 seconds by engaging your obliques

Step 4: Roll back through center and onto your left elbow and stack your feet

Step 5: Hold in this position for 10 seconds

Step 6: Continue to alternate keeping your core engaged and not letting your hips drop.


Do these reps for another 15-20 times and immediately start working out with the next exercise in the circuit.


 

5. Roll Up 

How to do:

Step 1: Lie keeping your face towards the ceiling, legs straight, feet flexed and arms overhead

Step 2: Now deeply inhale

Step 3: As you exhale, lift your arms up and forward and use your abs to slowly roll up to a sitting position.

Step 4: Squeeze your abs again, and slowly lower to the starting point.

 

This is a complete rep. and repeat the workout for 15-20 reps. Take rest for 30 seconds and immediately start your next workout in the circuit.

 

6. Hollow Hold to V-Sit 

How to do:

Step 1: Start lying with your face towards the ceiling

Step 2: Lift head, shoulder blades, and feet off from the ground as you extend arms straight out

Step 3: Neck should be relaxed not strained

Step 4: This is the hollow hold and you try to hold for few seconds in this position

Step 5: Engage abs to lift chests towards legs as you bend knees so that body forms a v shape and shins are parallel to floor

Step 6: Slowly lower back down to a hollow hold position and repeat

This is the complete rep. Repeat the workout for 10-15 reps and take rest for 30 seconds and repeat the entire circuit two or three more times.

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Perfect abs are not to keep them attractive but to sculpt them better so you can use them better than before. With these abs workout from home can help you to gain strength on your abs.

Conclusion

Not finding challenging results in reducing your abs after so much effort on daily workouts and diet? The above best lower and upper abs circuits workouts from home helps you to carve perfect abs you are waiting for.

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