Flat stomach: top 5 abs exercises to do without equipment

Chocolate bars, thin waist... Do you dream of a flat stomach? It is possible with these exercises targeted on the abs, to be carried out without equipment at home, and the wise advice of our sports coach Lucas Pauthier to refine your size.

These exercises without equipment, special abs, to do at home, will allow you to obtain a flat stomach (provided you are regular and adopt a balanced diet of course…).

5 abs exercises without equipment

Exercise 1: the Crunch

The crunch, also called "vertebral roll-up", is an easy-to-perform muscle strengthening exercise:

Lie on your back with your legs bent, feet hip-width apart.

Bring your heels as close to your buttocks as possible, and place your hands on your temples.

On the exhale, go back up by taking your shoulders off the ground and keeping your chin off the chest so as not to pull on your neck.

Good advice: even if you don't feel like you're going very high in the movement, it doesn't matter, perform this exercise gently and without forcing your neck especially!

With a little experience, you can get into sit ups (it's actually the evolution of the crunch). In this exercise, the feet are on the ground, as for the crunches. Raise your torso completely off the ground, keeping your arms extended by your ears. There is more amplitude in the movement, so the muscles are called upon more.

Exercise 2: the straight-legged pelvis lift

Lie on your back, hands resting on the ground on either side of the pelvis.

Be sure to have your lower back (lumbar) well anchored in the ground (to do this, bring your knees closer to your chest).

Take your glutes off the ground while breathing out and bring your knees towards your chest (without pushing on your hands!).

The legs are either semi straight or straight.

Inhale on the descent with good control.

Exercise 3: the Russian twist

Sitting on your carpet, heels on the ground or feet off (more difficult version, because more unstable).

Turn the bust from right to left, placing your hands on the ground on either side.

The gaze accompanies the hands, the bust and the head follow the movement.

Good advice: don't go too fast! The idea is to feel the movement well, to take the time to inhale and exhale with each twist (I inhale in the middle, and I exhale on the sides).

Exercise 4: the mountain climber

On a mat, place your hands below your shoulders, arms straight.

The legs are stretched and you are on your tiptoes.

Bring one leg after the other towards the top of your body, the knee in the direction of the chest.

Good advice: stretch your leg well before starting with the other leg, go slowly to control the movement and perform it correctly.

Exercise 5: Cladding

Get into a plank position, on your knees (for beginners) or on your toes.

Resting on the forearms, elbows below the shoulders, join your hands if you wish.

Round your lower back slightly, sucking in your navel, and hold the position.

Good advice: in sheathing, you don't go into apnea! We breathe quietly, trying to always have our navel well sucked.

What is the most effective exercise for the abs?

If we had to perform only one exercise to work the abs and try to get the famous chocolate bars, we would opt for sheathing. Indeed, the classic sheathing (facing the ground), is very effective in slimming the waist and keeping a flat stomach: this exercise will mainly solicit the transverse muscle, the one precisely which allows the "flat stomach" effect, because it comes above all other abs muscles! In a way, it comes "to tackle" the muscles and viscera which are at the level of this zone.

The advantage is that it can be performed on the knees as well as with outstretched legs, which offers an interesting margin of progression when starting out.

Good advice: the posture in sheathing is important, both to optimize the benefits and to avoid the risk of pain or injury to the back. If you are a beginner, the ideal is therefore to place yourself in front of a mirror, in order to check your position and modify it if necessary (the head is in alignment with the cervical and vertebrae, and the lower back is slightly rounded by inhaling the navel towards the spine). And if you don't have a mirror available, you can also film yourself with your smartphone!

Also remember to properly engage the abdominal strap during the sheathing, and avoid having the pelvis too high, because in this case, you would only solicit the shoulders!

How long should it last? The duration of the cladding will depend on your level. But start by setting yourself a goal of 30 seconds, then gradually increase your time.

How to build abs quickly at home?

This session type of around 25 minutes, which consists of two small circuits, should be done at home ideally 3 times a week (every other day, with a rest day).

Route 1

15 repetitions of crunch or sit up (for an advanced level)

20 repetitions of russian twist

15 reps of stretched leg pelvis raises

The coach's advice: these exercises are to be chained, without rest. Do this circuit 4 times, with one minute of recovery at the end of each round. Then go to circuit 2.

Route 2

15 repetitions of mountain climber (taking your time!)

30 seconds to 1 minute of sheathing (on the knees or on the tiptoes, engaging the abs well)

The coach's advice: perform this second circuit 4 times, with 1 minute of rest between each round.

Abs exercises: mistakes to avoid to optimize your session

Wanting to go too fast. Prioritize quality over quantity: there is no need to go too fast or to achieve a maximum of movements in a minimum of time! The goal is to perform each exercise correctly, without injuring yourself, and to go through the range of motion.

Skip the breath. Remember to breathe well during each exercise: on muscle strengthening exercises, you exhale during the effort, and you keep breathing regularly during the sheathing).

Neglecting your posture. As seen above, the position adopted during the performance of these exercises is very important to enjoy the benefits and avoid injuries. To correct yourself, look in a mirror.

Not respecting recovery. The moments of recovery are as important as the moments of effort when you want to take care of your body. So, we respect the days off, and we don't force the aches. In case of pain, stop the exercise and consult a professional.