So, you're at home, bored, fedup with your flabby stomach and you want something to do. Who can blame you.
All exercises on this website are really aimed at the stay-at-home exerciser. So dig in.
While you're here though, let's look at what you can do while engaging in America's (and I guess most of the rest of the world's) favorite activity - watching TV. We're going to get you active while those irritating commercials are blaring at you.
At home ab exercises for the couch potato
6 Commercial Breaks
You probably already know that each hour-long television show has about 6 commercial breaks that last 3 minutes each. Do you put those to use? Nah, who does! It is, however, the perfect opportunity for you to get those abs in shape - who watches commercials anyway? PLUS while you’re working out during break, you won’t be snacking. Now that’s a win-win!
Do 12 repetitions of each exercise below. And include the aerobic components. These are good for all fitness levels.
Commercial Break 1
Side Crunches to work on your obliques. With your legs together, lie on a couch on your left side. Bend your knees. With your right hand behind your head, your elbow pointing toward the ceiling, bring your left arm across your waist. Contract the oblique muscles on your right side. Then lift your shoulder off the couch. Bring your rib cage toward your hip. Hold. Then lower slowly. Repeat. Then switch sides. Note: use a mat or the floor if your couch is not firm enough).
Aerobics Time: Do crossover punches until the show returns: stand, twist from your waist, and alternately punch your fists crosswise from your body.
Commercial Break 2
Static jumps for that aerobic boost and a nice ab burning as well. Go down into the pushup position, arms about shoulder width apart. Now jump both your feet forward so that they land between your hands. Kick back again into the pushup position and repeat.
Remember, exhale when you jump your feet, inhale when you go back. Do as many reps as you can before your show starts again. No aerobics time required here, this exercise is the whole package. These at home ab exercises will get you into shape yet.
Commercial Break 3
Jack knife time! Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. Do not jerk - never jerk when doing any exercise that requires you to bend your back. Keep your knees only slightly bent during the exercise - your legs should be almost straight.
Again, no aerobics time. This exercise engages your whole body.
Commercial Break 4
Twisters. Time to target the obliques again with some twisters. Stand with your feet shoulder width apart, maybe a little closer. Spread out your arms to your sides. Now twist to the left. As you twist, your left arm swings behind your back to touch just above your right buttock, more or less on the kidneys. Your right arm comes across to touch your left shoulder. Twist back the other side, right arm this time touching left kidney area, left arm touching right shoulder. Stay relaxed throughout this exercise and breathe easily. This will put some movement on the obliques. Remember, fat accumulates slower and disappears wherever there's frequent enough movement.
Commercial Break 5
Lying leg scissors. You lie on your back and position your hands by your sides, palms flat on the ground. Lift your legs off the ground about 5 or 6 inches. Keep them straight if you can, otherwise slightly bent is fine too. Keep your legs in the air, then open them wide, and close them, crossing your legs at the ankles. Alternate by first crossing your left leg over your right, then opening them wide and crossing the right over the left, etc.
Commercial Break 6
Crunches! Hold each crunch for a two count. Remember, don't lock your hands behind your head. Just hook your fingers behind your ears for stability, not to pull on.
Do 10 crunches. For variation you can do different crunches each time you perform this routine. See here for examples of these crunch variations.
Aerobics Time: Do knee lifts: Stand. Alternate bringing your right elbow down to meet your left knee, then your left elbow to meet your right knee. Repeat until it’s show time.
There you go! With these at home ab exercises watching your favorite TV show has just become an even more rewarding experience.
