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Fitness Pros Reveal How to Get Abs at Home

Getting in shape and being fit and healthy is something that everyone aspires to, but there are life choices that can easily get in the way of those goals. The same is true for the working class individual who just doesn't have the time to go to the gym or train their body to be much better in shape.

RELATED: Dieting Strategies to Get a Six-Pack

Six-pack abs are everyone’s desire and it can definitely happen at home – with no gym needed – but it takes hard work and commitment. That’s why we spoke to a handful of fitness pros to get the lowdown on getting abs at home. Whether you don’t have time to commute to the gym, you’re always traveling, or you just prefer to work out in the comfort of your own home, here’s how to get a great body without setting foot in the gym.

1. Lose Extra Fat

“First of all, in addition to ab workouts, you'll probably need to lose weight,” says Jerome Parker, CPT at My House Fitness of Allen. “Regardless of how big your abs are, they won't be seen if they're covered by belly fat. So stick to a good diet with plenty of protein, fruits, vegetables, and whole grains. Ditch the processed foods, junk foods, fast foods. Also, part of losing weight usually requires some cardio or fat burning exercise. Walk, run, bike – whatever it takes.”

While you're busy losing that extra weight, you can start building up those ab muscles at the same time. Start with the basic plank, which engages all the major muscle groups of your core. Parker says side planks are also great for your core, though they won't help as much with the six-pack. The bicycle maneuver is also considered highly effective for abs. All three of these exercises are better/more effective, and more importantly, safer than traditional sit-ups and crunches, which can cause back problems.

2. Maintain a Healthy Diet

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While losing extra fat is important, Val Minos, owner and creator of AltYogaVibe.com says one of the simplest ways to get better abs is consuming (and seriously committing to) a healthy, minimally processed diet, even after you’ve hit your goal weight.

“Including healthy fats and proteins, lower amounts of carbs, a lot of green leafy vegetables and water are some super simple (if the person is disciplined enough) ways to cut calories, healthfully.” Minos also suggests switching to water instead of sugary drinks and taking in whole foods (sticking with minimally processed or not pressed foods) is one of the keys.

3. Build a Solid Routine (and Stick to It)

There's a common misconception that you need a lot of equipment in order to work out at home, which isn't true. Keith McBiven, personal trainer and founder of Right Path Fitness, says, “The most important thing is to build a routine, and stick to it. Dedicate half an hour in the morning if you can, and then another half hour in the evening – but don't forget to give the abs a rest every few days.”

4. Get Engaged

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The fitness market is saturated in ab equipment that is overrated and typically not necessary for at-home abdominal work. According to Steve Washuta, CPT at the National Academy of Sports Medicine, there are three major components to abdominal exercises: isometric holds (planks), quick-twitch contractions (crunches),and rotationals (twists).

“To hit the entire abdominal musculature, which is broken down into local and global stabilizers, you need to do some form of all three of the aforementioned,” Washuta says. “Luckily, they can all be done at home.”

According to Washuta, the most important and difficult aspect of building abdominal strength and musculature is learning how to engage the abs. “It is a vague term, engage, but essentially its the act of purposely recruiting and feeling the active muscles being used in the particular exercise,” he says. “I also use the term "brace" when discussing engagement of the abdominal muscles as the tightening down and using the "bracing" technique seems to register with people quicker and easier.”

RELATED: Best Cardio Exercises for Men

5. Don’t Forget Cardio

While ab-specific workouts may be key to that chiseled body, Adeel Shabir suggests starting with HIIT (high-intensity interval training). “Make sure you start running for 30 minutes at the start and increase it with time. Cardio is best to increase stamina and flexibility of the muscles; it also burns fats much faster than a full-body workout,” he says.

6. Get a Set of Resistance Bands

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With a small $20 investment you can get a set of resistance bands. “Utilizing resistance bands is a great way to get a full-body workout with minimal room, equipment and investment,” says Caleb Backe, CPT and health expert for Maple Holistics. “For the beginner and workout fanatic, resistance bands can be a great addition to training or an all-encompassing workout.”

In fact, Backe says world-class athlete Tom Brady works out extensively using resistance bands, which has helped him maintain his longevity in football because of their minimal strain on joints and tendons while building muscle. They can be stored in a small bag and set up in under a minute. The variety of workouts are endless and a great circuit workout can easily be achieved utilizing resistance bands. No need to spend hours in a gym – an amazing workout can be achieved at home in just 20 minutes for a $20 investment.

7. Target All Three Abdominal Areas

“To get a six-pack you must exercise your upper abs, lower abs and obliques (side abdominals),” says Jamie Hickey, personal trainer and nutritionist, Truism Fitness. “While you cannot target each area exclusively, each abdominal exercise emphasizes a particular area.”

The following exercises will help you get started:

Scissors, lower abs – Lie on your back with your legs raised at a 45 to 90-degree angle, depending on your flexibility. Place your hands at your sides, and lower your right leg slowly until it is a few inches above the ground. Return to the original position, and then repeat the movement with your left leg. Continue alternating between legs. Try to do at least 10 reps without pausing. Leg lifts, lower abs – Lie on your back with your legs elevated a few inches off the ground. Keeping your knees straight, slowly raise your legs until they’re perpendicular to the floor. Slowly return to the original position without letting your feet touch the ground. Crunches, upper abs – Lie on your back with your knees at a 45-degree angle and your feet flat on the floor. Cross your arms at your chest, inhale as you use your core muscles to lift your head and shoulders off the ground and toward your knees. Your lower back should remain flat on the ground. Then, exhale as you slowly lower yourself back to the ground. Hip lifts, upper abs – Lie on your back with your arms crossed over your chest. If you are a beginner, you can also place your hands by your side with the palms facing down. Then, raise your legs so the soles of your feet face straight up. Lift your hips upward off the floor, lifting with your abs. Repeat. Side bends, obliques – Stand up straight with your feet shoulder-width apart. Place your hands on your waist, and then slowly bend sideways at your waist, moving your upper body to the right. Return to the original position, and then repeat the movement to the left side. For a more rigorous workout, do this with your hands at your sides and a heavy object such as a dumbbell as you bend. Oblique crunches, obliques – Lie on your back with your legs elevated and your knees bent at a 45-degree angle and hip-width apart. You may find it easiest to rest them on a flat surface such as a bench. Then, place your hands behind your head, and use your core to lift your head and shoulders off the floor, touching your right elbow to your left knee. Return to the original position, and repeat the movement so that your left elbow touches your right knee.

Follow the above advice and you'll be on your way to six-pack abs in no time.

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Kaitlyn McInnis, Khareem Sudlow