Accept it or not! Every woman wishes to have a tummy that’s flat, feminine, toned and taut? Don’t u agree? Struggled a lot to get results? If you have always fallen short of your dream of having a flat toned sexy tummy… And if you are thinking, “It is a hard task” then.
Don’t beat yourself up for another minute…Read on to know right way of work out.
Most of us believe that crunches are the best option. But, that’s not true. Crunching isn’t the best abs workout. They tone only the front and sides muscle of the stomach. It doesn’t tone all the muscles for perfect abs with hips, lower back, and upper thighs.
Some core stabilization exercises such as plank help to lose belly fat make toned abs, train muscles, balance spine and pelvis. This is also effective to reduce back pain and improve posture. It is useful to burn calories even more than crunches, as they include more muscles work.
These exercises stimulate your metabolism and thus, help to burn the hiding fat in the abs. start slowly in an easy pace without maximum-intensity effort. Always start with an easy 5- to 10 minute warm-up exercise and cool down yourself. For this, you can try running, cycling or cardio as per the preference.
Benefits of Exercise for Abs for Women:
- Flat belly
- Six-pack abs
- Better posture
- Stronger muscle
- Flexible lower back
- Improved digestion
- Body feels better
- Strong mental health
- Improves thinking
- Loses menopause fat on your waistline
- Stress prevention
- Strengthen and tones lower abs
- Tone and tighten upper abs naturally
Stay motivated and don’t get discouraged or stop in between. This will surely take some time, but gives you the most effective result. Have patience to tone your abs and flaunt them. So rush now to take the challenge and get the toned up abs that you always wanted.
Abs Exercise for Women
1. Abdominal Hold:
- Sit erect by a strong chair by keeping the hands on the edge. Point the fingers towards the knees.
- Tighten the abs and lift your toes 3 to 4 inches from the floor. Also lift your butt above the chair.
- Be in this position till you are comfortable. Try at least for being in this position for 10 seconds.
- Put yourself back again in the same position and repeat the same procedure.
- Do this abdominal hold exercise for 1 minute.
- Lie down on the mat with your face upwards and hands behind the head. Support your head with the fingers.
- Lift your leg and slowly and bring your knees closer to the chest. Now take off the shoulder blades above the floor. Remember not to pull off your neck, as this may cause sprain.
- Turn yourself towards the left, slowly bring your right elbow to the left knee and straighten the right leg.
- Now do this vice-versa. Turn to the other side. Bring the left elbow touching the right knee.
- Keep doing this exercise in a ‘pedalling’ motion. You can repeat 1-3 sets in 12-16 reps.
3. The Side Crunch:
This is a little difficult to do abs exercise for women at home. Practice will make you perfect. Avoid stretching yourself too much initially.
- Kneel down on the floor to the right side. Now, place the right palm on the floor.
- Balance your weight and slowly- steadily pull off your left leg with pointing the toes.
- Put the left hand on the back of your head. While doing this point the elbow upwards to the ceiling.
- Steadily lift the leg to the height of hip. Your palms must face forward, when extending the arm above your leg.
- Look straight towards your hand. Now, bring the left side of the rib cage to the hip.
- Take the start position again and do the sides crunch 6 to 8 times.
- Switch sides after doing two sets of 6 to 8 reps.
4. Captain’s Chair:
- Stand straight on the strong chair. Tightly grip your handholds and balance the upper body.
- Push your back towards the pad and relax your shoulders.
- Slowly Bend your knees and pull the abs. Take off your knees till the hip level.
- Avoid arching the back or swinging your legs upwards.
- Steadily put the lower back down to the same position. You can repeat for 1-3 sets of 12-16 reps.
The captain’s chair leg raise is done in many gyms. This works well for the rectus abdominis and obliques. In case you don’t have a captain’s chair rack, this can also be done with the help of a pull up bar, abs straps or ball roll out.
5. The Hundred:
- Sit erect on the mat. Bent your knees towards the chest and keep your hands on the sides.
- Lie down on the mat. Bend your knees with your palms facing downwards.
- Exhale and take your head and shoulders upwards.
- Move the arms up and down till the fingertips.
- Inhale and exhale for 5 pumps. Make sure you are curling your chin toward the chest.
- Repeat this for 100 pumps.
- Lower back should be pressed in to the floor and lower abs must be pulled toward the spine.
This is a perfect lower abs exercise for women
6. Opposite Arm and Leg Raise:
- Keep the knees under your hips. Wrists should be placed under the shoulders.
- Take off your left arm upwards till your shoulder height and left leg till the height of the hip.
- Hold till you count 2.
- Repeat Opposite Arm and Leg Raise on the opposite sides as well.
- You can do 15 to 20 reps, with the alternate sides.
- After you are a master in this with enough practices, you can try touching your opposite elbow to your knee.
7. The Prone Plank:
- Take a push up position. Place your palms on the floor and behind the shoulders.
- Hold in this position for 30 seconds. Connect your abs and extend the arms and legs with the head straight aligned along with the spine.
- With proper practice and few days, try holding this position for up to one minute.
- After this you can also try one-arm stable switching plank. This is a bit difficult version of The Prone Plank.
8. Ball Crunch:
- Lie with your lower back on the ball.
- Keep your arms crossed on the chest or back of the head.
- Pull your abs to take off the torso above the ball. Also pull your bottom ribcage downwards to the hips.
- Take a precaution to keep the ball stable without rolling.
- Get your back to the rest by stretching your abs.
- You can repeat this 1-3 sets of 12-16 reps.
An exercise ball is the best way for abs strengthening. This can also be used for floor crunches and is available in most of the gyms these days.
9. Vertical Leg Crunch:
- Lie down on the floor mat with your legs extending upwards and crossed knees.
- Keep the hands behind your head. This adds support to the head. Also don’t pull your neck, as it may cause sprain.
- Pull the abs and take off the shoulder blades from the floor.
- Don’t change the position of the legs and imagine that you are bringing the belly button to the spine.
- Come down to the normal position slowly. You can repeat this 1-3 sets of 12-16 reps.
The vertical leg crunch is best way to strengthen abdominis and the obliques.
10. Torso Track:
- Tightly hold the handles of the Torso Track. Contract your abs and remember to hold in your breath.
- Exhale your breath and glide till you are comfortable.
- If your back feels uncomfortable in middle, slow done the procedure for back protection.
- Pull off the body back by contracting the abs.
- You can always add more tension chords to this.
The Torso Track can be substituted with the abs roll out over the ball.[ Read: Hamstring Exercises And Their Benefits ]
11. Long Arm Crunch:
- Lie down on a floor mat by extending your arms straight on the back of your head. Keep your hands clasped and arms to the ears.
- Pull your abs and lift your shoulder blades above the floor.
- Try to keep your arms straight and don’t strain the neck. You can support your neck with hands, to avoid neck pain.
- Come back to the normal position. You can do this 1-3 sets of 12-16 reps.
- Add more intensity with dumbbell.
This long arm crunch is placed at the 6th rank for the best ab exercise. This is somewhat similar to the traditional floor crunch, but this also strengthens the arms. It is little more difficult than the traditional floor crunch. This also strengthens the upper part of the abs.
12. Reverse Crunch:
- Lie down on the floor mat by placing your hands on the floor. You can also put them behind the head.
- Slowly bring the knees to the chest for 90 degrees. You can keep your feet together or crossed.
- Pull your abs and take off the hips above the floor till the legs are to the upwards direction.
- Come back to the normal position. You can do this 1-3 sets of 12-16 reps.
- Let the abs lift your hips. Don’t swing the legs.
The reverse crunch is the 7th best ab exercises that strengthen rectus abdominis.
13. Crunch with a Heel Push:
- Lie down on the floor mat on the back. Keep the knees bent and your hands should be to the head.
- Pull the feet from your abs. lift your shoulder blades above the floor.
- Avoid pulling off the neck and support the head.
- When you are at the top of the crunch gently press the heels to the floor. Push your back towards the mat and raise the glutes slightly above the floor.
- Come back to the normal position. You can repeat this 1-3 sets of 12-16 reps.
This is most effective on rectus abdominis muscles.
14. Ab Roller: