I’m a Certified Strength and Conditioning Specialist and Personal Trainer and might be able to help!
Full disclaimer I am NOT an RD or Nutritionist, however I am qualified to give basic nutritional advice. It goes without saying that this will vary person to person based on their dietary needs/restrictions.
Getting abs at home is simple but not easy, and it starts in the kitchen. Everyone has abs, but there is a direct correlation to not being able to see them and the amount of excess body fat one has. So:
1) Start eating right. Vegetables, fruits, leafy greens, lean meats. Make sure you’re getting enough protein (~1.5-2g protein per kg of bodyweight–to get your bodyweight in kg’s just divide your weight in lbs by 2.2). You can supplement with protein shakes but try to keep them low calorie. I like ISOPURE whey protein, but depending on people’s status they can use soy or whatever suits their dietary needs best.
2) Exercise such that you remain in a slight caloric deficit. 3500 calories is 1 lb so I tell my clients looking to lose weight to shoot for a 500 calorie deficit daily to lose 1 lb in 1 week.
3) What NOT to do: You cannot spot reduce fat, so hammering your “core” with exercises like russian twists, crunches, and situps is not a feasible or healthy way to go about making abs more visible. Instead you need the following when exercising:
- Compound movements that require multiple joints and core engagement under load, ex. deadlifts, squat variations
- Anti -extension, -flexion, and -rotation core drills to strengthen the core musculature, ex. planks, side planks, bear crawl holds, shoulder taps, and three point holds, etc.
Anyways, hope this helps! Let me know if you need any other information.