In this post, I’ll show you my favorite ab exercises for small spaces you can do if you live in a cramped home or small apartment. I know how hard it can be to get in a quality indoor workout. I get it—everyone struggles to maintain their exercise regimen when working with limited space. You might also think you need to spring for either specialized equipment or a gym membership in order to achieve the results you crave.
Well, I’m here to tell you that none of that is necessary. All you need to get started are a good set of directions, your own body, and a willingness to work toward your goal.
Here, I’ll introduce you to a variety of ab exercises that can be easily performed within tight spaces. You can execute your entire workout regimen from within the comfort of your own bedroom—there’s no need to take over the common area, which can be a particular concern if you live with roommates.
Performing these confined space ab workout moves regularly can help you achieve your goals of blasting belly fat, dropping that excess weight, and gaining the strength you’ll need to stay fit.
So let’s begin!
Here Are 5 Small Space Ab Workouts To Do In Your Room
- Russian Twist
- Squat Thrust
- Stomach Vacuum Exercise
- Side Plank Hip Lifts
- Plank Butt Taps
If you’re not sure where to begin, fear not. I’ve provided you with five solid small space ab workouts to help you get started. Not only will I tell you exactly how to perform the exercise, but I’ll also let you know which muscle groups are being targeted in each one.
1. Russian Twist
This is a core-strengthening workout that can be performed without any specialized equipment. When you make these moves, the transverse abdominal muscle (TVA) gets a complete workout, which will help make your stomach appear flattered and more toned in the long run.
Target Muscles: Abdominal muscles and obliques
How It’s Done:
- Lie down on the floor, bracing your feet against something that will help keep them in place. As an alternative, you can have a partner hold them down.
- Keeping your arms fully extended in front of you and your hands clasped, sit up so your torso forms a “V” with your upper thighs.
- Breathe out while twisting your torso to the right until your arms are parallel to the floor. Hold the position for one second.
- Return to the starting position, again while breathing out.
- Repeat, this time twisting your body to the left.
- Repeat for a total of 10 reps on each side.
2. Squat Thrust
This move is a terrific way to get the heart rate pumping, improving your overall cardiovascular health. With its emphasis on the lower body, it burns fat while increasing strength and mobility, particularly in the hips and thighs.
Target Muscles: Abdominal muscles, buttocks, glutes, and thighs
How It’s Done:
- From a standing position, squat until you can place your palms flat on the floor in front of you.
- Kick both feet behind you, landing in a plank position. Make sure that your core is in a perfectly straight line, from the nape of your neck to your ankles.
- Push both feet back to return to the squat position.
- Return to a standing position. Repeat 25 times.
3. Stomach Vacuum Exercise
Don’t panic—the name refers to the great results you’ll achieve after a few weeks of this belly-tightening move, not to any actual pumping of the stomach. This provides the TVA with another solid workout, and it’s invaluable when it comes to endurance training.
If you’re already a runner or are thinking about taking up distance running, it’s a good idea to add the stomach vacuum to your routine.
Target Muscles: Abdominal muscles
How It’s Done:
- Stand upright with your hands on your hips.
- Exhale deeply.
- Draw in your stomach as far as you can, expanding your chest as you do so. Hold for 20 seconds.
- Repeat three times. As you progress, try holding in your stomach for longer periods each time—30 seconds after two weeks, 40 seconds after three weeks, and so on.
SEE ALSO: Small Exercise Equipment for Abs
4. Side Plank Hip Lifts
This is a Pilates move, sometimes known simply as the “Side Plank Lift” or the more fanciful “Hip Dipper.” These lifts target the abdominal muscles in a way that helps to tighten the waistline and whittle away excess fat.
Target Muscles: Abdominal muscles, shoulders, and obliques
How It’s Done:
- Lie down on one side, taking care to ensure that the side of your foot and your forearm are the only parts of you touching the ground.
- Align your body into a side plank position by extending your arm, so that you’re raised off the ground.
- Bend at the waist to lower your hip toward the ground, then return to the plank position.
- Repeat for a total of 10 reps, then switch sides for another 10.
5. Plank Butt Taps
If you’ve heard of plank shoulder taps, this is just another version of that move, sometimes called the “Plank Spank.” Any exercise that involves the plank will go a long way toward strengthening your core and melting away that pesky belly fat.
This one has the added bonus of being fun and rhythmic–you can easily set the reps to whatever music you prefer.
Target Muscles: Abdominal muscles, hips, and obliques
How It’s Done:
- Ease your body into a plank position, with both palms resting against the floor.
- Ensure that your core is positioned in a straight line, from your neck to your ankles.
- Raise one hand off the floor to tap your backside, keeping your hips squared to the floor.
- Switch hands and repeat on the other side. Keep your torso as still as possible throughout.
- Repeat for a total of 20 taps on each side.
Recommended Ab Equipment
Gliding disks (Amazon) enable you to achieve a ‘gliding’ motion across the floor. It is like ice skating, just that you will be using your abs in this instance.
Experts agree that a strong cardio routine is an excellent way to torch fat—especially around the belly—and strengthen your core at the same time. While it’s equally important to follow a healthy diet, performing these exercises regularly will help you maintain a slim profile.
The intensity of the workout isn’t important; what matters is that you perform them often—several times a week—and for at least 30 minutes per day. Fortunately, these exercises provide a diverting way to pass the time.
Also, remember that if you don’t have time to string together a full 30-minute block, it’s perfectly acceptable to break the routine up into several shorter periods. Performing three 10-minute sets of exercise per day is highly preferable to skipping out on your workout altogether, so do whatever works best for you.
Topic: Small Space Workout