How To Get Shaped Abs With Just Body Weight, No Heavy Weights Necessary
To Get Shaped Abs With Just Body Weight You don’t need weights to develop a strong core and build your abs.
It’s possible to train your midsection with just your body weight.
Try exercises like dead bugs, Russian twists, and single-leg v-ups.
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“You don’t necessarily need weights. You can build a strong core with body weight,” said Molloy. Specific bodyweight exercises, like pushups, pull ups, or abs, rely on core strength to complete each rep so that you can work those core muscles without lifting heavyweights. If you’re new to fitness, bodyweight exercises are a great way to learn proper form.” Starting with core bodyweight exercises can be beneficial and protect you from injury,” said Molloy.
Dead Bugs for abs with body weights
“Dead bugs work 360 degrees from your core, including your deep core muscles,” Molly told Insider. “They also hold the lower back securely, making them a perfect exercise for beginners.”
Lie on your back, so your lower back is completely flush with the floor. Raise your arms straight up toward the ceiling and adjust to a table position with your legs bent 90 degrees at both hips and knees. Your shins should be parallel to the floor and ceiling. This is your starting position.
Lower one arm above your head while extending the other leg (without holding it off the floor), pushing your heel away from you while exhaling, keeping your spine in contact with the floor.
Bring both of your extended limbs back to the starting position before performing the movement on the other side.
Aim for 4-5 sets of 20 reps.
One-legged V-ups for abs with body weight
One-legged V-Ups can be done with two arms or one hand on the floor.
“This is a great exercise for working not just your abs but also your lower abs and obliques,” said Molloy. “To get them in perfect shape, you also need to tense all the muscles in your core.”
Lie on your back with both arms stretched toward the ceiling and started rolling your body upward.
Lift one leg at a time to touch your hands. Pause a second while touching your foot, then slowly roll back down.
Alternately hold legs.
Aim for 4-5 sets of 30 reps
Russian twins for abs with body weight
Sit on the floor with your sit frames rooted to the bottom. Bend your knees and lift your feet off the floor.
Straighten your spine, lean back, and form a V shape with your thighs and torso.
Extend your arms out in obverse of you, cross your hands, then slowly twist to the left-hand, back to the center, and then to the right.
Aim for 3-4 sets of 15-20 repetitions.