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Fitness & Wellness

Best Ab Exercises For Women

If you’re female and want a curvy look that includes a narrower waist and flat stomach, you want to focus on ab exercises for women. Abs include transverse abdominis, rectus abdominis, internal obliques and external obliques. If you want a flatter stomach, you need to strengthen those muscles, plus work on other core muscle groups. If you want a flat stomach and a sculpted outline, you also need to get rid of the fat that covers them. You can’t spot exercise to get rid of the fat. You have to lose weight all over. Eating healthy should be the start of your quest to get strong ab muscles and a great looking appearance.

One of the easiest ab exercises to learn is the plank, but it’s the hardest to do.

The plank might look simple, but it’s tough to do. It works your entire core, including the abs. You can do it anywhere you have privacy and it doesn’t require equipment. Tired of watching commercials, waiting for your program to come back, do a plank. Lay with your stomach on the floor and toes touching. Your arms should be directly under your shoulders with the forearm on the floor. Lift your body until it’s a straight line with upper arm vertical and the weight on your toes and forearm. Hold for a minute or as long as you can. Increase the holding time as you build strength.

Try a yoga pose called Navasana.

Sit on the floor with your legs in front and knees slightly bent. Lean back slightly as you bring your feet toward you to form a V with your legs. Stretch your arms in front of you parallel to the floor and level with each other with palms facing. Hold. Tighten your abs to help maintain that position and steady your balance. Hold the position for as long as you can and increase the length of time as you get stronger.

Modify those sit-ups.

Do regular sit-ups with two changes. Your feet should be in butterfly position with legs bent and feet touching is the first change. The second change is requires a rolled-up towel, placed behind your lower back to keep your spine supported and force the abs to do the work. Lay back on the towel and then lift your upper body, exhaling as you rise. Inhale as you lower your body.

  • Include a bicycle crunch to get fast results. Lay on the floor with hands behind your head, lift your head slightly off the floor keeping your hands behind your head. You’ll lift your legs off the floor one at a time as though you’re riding a bike and touch the opposite elbow to your knees, as you do.
  • You’ll be amazed at how much belly fat can disappear when you do strength training and focus on cutting out added sugar and extra caffeine.
  • It may sound simple, but jumping rope can be an excellent way to take off belly fat. It builds the abdominal muscles as it burn calories and gives a great aerobic workout.
  • Improve your posture and try a daily suction exercise. Stand as tall as you can and attempt to pull your stomach in until your belly button hits your spine. You can make it easier by bending and blowing out all the air out of your lungs, pulling in your stomach and then standing straight and holding.

For more information, contact us today at Body Sculptors Personal Training

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