Not a fan of crunches or sit-ups? No worries, you’re not alone. If you’re after an exercise that focuses on your core, gives your legs, hips and abs a good workout, and at the same time protects your neck and spine, horizontal ab squats might become your favorite one.
What you usually think of as a traditional squat has been changed with this move, and it’s like the reverse of a squat. The main idea of this exercise is the opposition to the normal posture, which means while you are lying down, your legs are far from your body with force but the energy source is your torso and legs. The result is a creative way to put the lower part of your abs under fire, which is also kind to your joints.
Horizontal ab squats performed at home or during a rehabilitation process are equipment-free, and hence, one of the best choices an individual can take up to work upon their core.
Horizontal Ab Squats:
Synthesize step-by-step information showing how you can create a similarly interesting exercise for your lower body from the supine or lying side should be this image.
Horizontal Ab Squats are a unique bodyweight exercise in which you are lying on your back with your knees bent and without taking your feet off the floor you push your legs.
The Correct Posture for Horizontal Ab Squats
Following are the steps that will help you with the movement without causing any harm:
- Lie flat on your back, putting a yoga mat underneath your body. Avoid hard surfaces if possible.
- Now, proceed to bring your legs up, and joint them in a tabletop position. Ensure your knees are bent at a 90-degree angle, and your shins are to be parallel with the ground.
- Next, tighten your midsection by tucking your pelvis slightly and lowing it flat against the floor.
- By pressing the feet in front of you, you should be able to move the knees outwards, and at the same time, the legs should not only be parallel to the ground but also the same distance away from each other. Keep the hip joint the same height as well.
- Avoid moving for just a heartbeat, and then flex your knees and come back to the initial posture.
- Do it 10–15 times, or 30-second sets with a break in between.
If you want an additional challenge, you can put a yoga block or a light dumbbell between your feet or thighs and push it gently as you are moving.
Want to Adapt it?
If you have just begun to exercise or are in the process of healing an injury, you might want to use some of the following modifications:
- Isometric variation: Let your feet touch the wall and hold that position for 10 seconds, then rest and repeat this several times.
- Single-leg press: Support the load by extending one leg at a time.
- Keep knees bent: Reduce the range of motion a bit and you will still be in charge.
What Makes Horizontal Ab Squats so Effective?
This workout targets the muscles that lie deep in the abdominal area and are rarely reached. It also helps in strengthening the hip flexors, which are very important in your day to day activities like walking, lifting, and sitting up straight.
As you lay on your back, no wonder your spine is protected and stable throughout, this is an ideal exercise for people who are suffering from back issues or are not fans of traditional core workouts.
You also tighten your transverse abdominis muscle—a natural weight belt of your body that is very important for your core muscles and also is involved in your lower back protection.
How Horizontal Ab Squats Work Your Abs?
- It builds up not only the lower abdomen but also the deep core strength
- It requires both hip flexors and quadriceps
- It’s a gentle exercise for the joints and the spine
- It can be used for injury recovery or low-impact training
- Can be done anywhere, no equipment required
Are They Better Than Crunches?
The primary focus of crunches is the upper part of your abs, but it is quite common that when doing them, people get a strain on their neck or end up with a bad posture. Horizontal ab squats, however, train your lower core and hips without causing any injuries, and they help you to breathe better, keep a better form, and stabilize your core.
Given you are searching for abs that are more robust and that can sustain numerous activities, then you cannot escape from including this action in your workout plan.
Although horizontal ab squats are not as popular as the sit-ups, they are still a great way to give your abs and hips a fun, fresh up without overloading your body or having to bid your living room goodbye. The exercise is most suitable for home workouts, beginner program, or those who focus on their core but, in the meantime, do not want to do crunches.
One idea is to contribute 2–3 sets of abs on your workout plan or use it as a warm-up before proceeding to your strength training. In case you are pressed for time, you can add them with other bodyweight core moves for an effective routine.
Is it more no-equipment ab exercises that you need? Then don’t go anywhere because there is the first part of the core lifting move workouts.
