No workout routine is complete without hitting your core. But you don’t have to go to the gym to get a gym-caliber workout. Crowded gyms, long lines, and dirty equipment are no excuse not to get shredded. Luckily, the Jacked Up Power Rack is your ticket to mold your core with all the equipment for an abs workout at home.
When you purchase a Jacked Up Power Rack, you’ll get the washboard abs you’ve dreamed of in no time! Decline sit-ups? Leg raises? Planks? You’ll get all you need and more to carve out that coveted six-pack. Read our blog to learn how to get jacked.
Killer Core: Jacked Up Fitness Abs Workout at Home
Ready to dig deep and put that dad bod behind you? From hanging leg raises to decline twisting sit-ups, here are the exercises and tools you need to shred your core. All you have to do is push through the pain, and you’ll have rock-solid abs in no time.
Hanging Leg Raises
Rest: 60 seconds
Hanging Leg Raises are a great abs workout at home that only requires a pull-up bar. For hanging leg raises, grab a pull-up bar and lower yourself to a dead hang. Straighten your legs and slightly pull your pelvis back.
Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold the position before slowly lowering your legs back to the starting position. Throughout this exercise, maintain control and resist the temptation to let your legs start swinging.
Knee-to-Chest Crunches are the next abs workout at home to include in your routine. Adjust your bench so it’s flat, and then lie on top of it on your back. Start by bending your knees so they are flat on the bench with your hands behind your head.
Then, crunch up by lifting your shoulders off the bench while bringing both knees to the chest. Finish by slowly lowering your shoulders and legs back down to touch the bench at the same time.
If performing this exercise is difficult, a good alternative is lifting one leg at a time until you have the strength to do both.
Reps: Flutter legs for 30 seconds
Rest: 15 seconds
Flutter Kicks are essential to any routine targeting your core. But this exercise is also great for your glutes, hip flexors, and quads because of how you are raising your legs.
While you can do flutter kicks on the ground, the bench is more challenging because there is an increased angle on your body, placing constant tension on your core muscles throughout the entire workout.
For this exercise, position your bench so it’s flat, lie on your back across it, and hold a crunch position. Straighten your legs and hover them about a foot off the bench. Flutter them slowly by bringing one leg higher, dropping the other lower, and going back and forth.
Remember the lower your legs are, the harder this exercise will be to perform. So if it is proving difficult, raise your legs more. Also, it is easier if your arms are down by your side than if they are behind your head, which could also help beginners.
Decline Russian Twist
Reps: 10, with one rep including twisting right and then left
Rest: 30 seconds
Russian Twists are one of the most popular core exercises and essential for any effective abs workout at home. One reason this exercise is so popular is that it helps burn the excess flab on the sides of your waist and promotes stability since you have to balance your body.
If you have disc issues, we advise omitting this one from your routine. For this exercise, adjust your bench so it is on a decline, lay back with your feet in the foot holder, and start with your hands crossed over your chest and your torso halfway off the bench.
Slowly twist your torso right to left, keeping it at the same angle off the bench. Then lie back or sit up to rest. During this exercise, don’t forget to breathe. It can help significantly.
Decline Twisting Sit Up
Reps: 30 - 60 Seconds per side
Rest: 30 seconds
The Decline Twisting Situp is more difficult because you have to twist the torso, but the results are more than worth it. This rotational movement engages the transverse abdomen and oblique muscles as you perform the transverse plane of motion.
Adjust your bench so it is declining. Lie back with your legs in the leg holder, cross your arms over your chest, or reach them forward. Sit up, lifting your torso off the bench and twisting your shoulder towards the opposite knee.
Finish by lowering back down with control, and repeating on the other side. If you are having difficulty performing this exercise, start with a small range of motion.
Order a Jacked Up Power Rack to Get Jacked!
A Jacked Up Power Rack is your all-in-one solution to get straight diesel because it comes with a pull-up bar, the option of a bench accessory, and more for the best core exercises. From carving out a concrete slab of abs to getting action star-quality biceps, you can bring the gym home and work out at your convenience with the Power Rack.
Get a gym-quality abs workout at home. Visit our Jacked Up Power Rack page to learn more about this equipment, peruse reviews, place your order today, and read about our payment installment plan for as low as $84 per month.