The Three Top Abdominal Exercises for Women
Who doesn’t love gorgeous abs? Both men and women think that ab workouts are tough to do. This isn’t necessarily true. Working out your abs doesn’t have to be difficult. The upper as well as the lower abdominals need to be targeted for the best results. There are many crunch angles to try, but you can also just use this list for abs exercises women use to look their best.
Ball Crunches – A great place to start.
- Step 1 – Start off by sitting on the exercise ball with your hands at the back of your head. Place your legs in front of you, as you lower yourself balancing on the ball to the point that the top half of your back and shoulders are all that remain resting on the ball. Your legs will be about shoulder-width.
- Step 2 – Raise your pelvis so you straighten out your lower back, tightening your glutes and contracting your abs.
- Steps 3 – As you keep your elbows jutted out to the sides, lift your shoulders a bit, but don’t pull your neck. Then you ought to feel your abs “crunch.” Your thighs and glutes should be at work as well.
- Step 4 – Hold this for a bit, before lowering your shoulders onto the ball again. Keep doing this until you have it begins to become strenuous.
In between each set, you should rest for about half a minute. Each rep should be about 12 or 15, and you ought to do 3 sets or so, skipping a day before your next workout.
Floor Bike – Despite the name, you won’t need the bicycle.
- Step 1 – Begin by lying on your back, hands clasping behind your head, legs should be straight.
- Step 2 – Flexing your abs, lift up one leg by bending it at the knee. At the same time, lift your shoulders a bit off the ground without yanking on your neck.
- Step 3 – Bring the elbow to your knee until both meet, these should be the same side (right elbow and knee, for instance).
- Step 4 – Return to the starting position slowly, alternating your sides, knees and elbows meeting.
You want to perform the movements slowly and controlled. Try changing up this exercise a bit by alternating your movement so the opposite elbow and knee operate in conjunction. This movement works your obliques as well as both sets of abs.
Hanging Knee Raise – This will require the “Captain’s Chair” piece of equipment, but it works well.
- Step 1 – Your body will be suspended in the Captain’s Chair by resting your weight on your forearms in the arm rests, feet dangling. Your lower back should remain straight, against the back of the padded chair.
- Step 2 – Flexing and contracting your abs, raise your knees up to your chest.
- Step 3 – Stop at the top of the motion, holding it there a moment, then slowly bring your legs to position 1. Your muscles remain in constant tension in this exercise.
This is one of the most effective ab workouts, since it will address both upper abdominals and lower, as well as your back muscles and your arms. All in all, your core gets all the focus.
For Maximum Results
It is not going to be sufficient to simply focus on your abs exercises, women who want to show off their midriff will need to address the layer of fat that is stored at the abdominal region. If you want these exercises to give you that beach-front body, consider:
- Having a diet that is low in saturated fats and balanced in nutrition
- Getting cardio exercises in as well as strength-training
- Stretch both after as well as prior to exercising to remain flexible
- Make sure you include exercise regularly
Concluding Remarks
You need to pay close attention to your diet, and when you eat is equally important. You will need to view your dietary habits as equally important to your exercise regimen in order to lose fat and to maintain a lean physique. For the best results, you will need to stick with the disciplines that work. After you begin working out, you will find your exercise and diet become a regular habit. It isn’t hard to do – it takes consistency – but it pays off in the end when you see yourself in your new “beach body.”