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
- Activeness
- 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:
Procedure:
- 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.
2. Bicycle:
Procedure:
- 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:
Procedure:
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:
Procedure:
- 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:
Procedure:
- 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:
Procedure:
- 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.
More On : Top 15 Women’s Exercises For Abs
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