Ab Workouts For Women

The best ab workouts for women include exercises that focus not just on abs but also on the entire group of muscles in your pelvis, lower back and hips. Combined with your abs, this group of muscles are known as your core. Ab workouts for women that focus on the core and incorporate aerobic activity are the best way to achieve the firm and fit abs you’ve always dreamed of.

To work your core, begin by focusing on three basic moves that will strengthen your abs and core muscles: the abdominal bridge, bicycle crunch and plank. The most successful ab workouts for women are workouts that set realistic goals, such as working out several times a week and completing each move at least 10-15 times. Wear comfortable clothes and do the exercises on a comfortable surface, such as an exercise mat. Focus, don’t rush. Slower movements insure you’re using the correct technique.

1. Abdominal Bridge: Lie on the floor with your knees up and your feet and lower back pressed against the floor. Extend your arms flat against the floor on either side of you. Contract your abdominal muscles and slowly raise your buttocks off the ground until there is a straight line from your shoulders to your knees. Hold this position for five seconds.

2. Bicycle Crunch: Lie flat on the floor with your lower back pressed to the ground and your hands behind your head. Bring your knees up to a 45-degree angle. Slowly move your legs as if you are pedalling a bicycle. When your left knee comes towards your chest, touch your right elbow to it and when your right knee comes towards your chest, touch your left elbow to it.

3. Plank: Lie on your stomach, supporting yourself on your forearms. Curl your toes under and push your forearms against the floor to lift yourself up, so your body is in a straight line parallel to the floor. Continue to hold your body off the floor while keeping your eyes focused downwards. Hold this position for ten seconds.

Using a fitness ball (also known as a balance ball) can make ab workouts for women more challenging and more fun. To get started with a fitness ball, kneel in front of the ball. Place your forearms on top of the ball and contract your abdominal muscles as you roll the ball forward as far as you can – do not let your chest touch the ball or your back arch or strain. Press your elbows into the ball and bring the ball back towards you while you continue to squeeze your abdominal muscles.

In addition to these strengthening exercises, ab workouts for women should include aerobic activity to burn fat. Try dancing to your favorite music or skipping rope. For busy women, ab workouts are a great way to reach fitness goals.

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