Ab Exercises for Women.
Having a flat stomach is something that many women want. While it’s almost impossible to have six-pack abs for females, there are certain exercises that can be done in order to tone your stomach muscles and give the appearance of being much leaner than you really are and without looking like a man.
The following are some of the best ab exercises to work your core area.
1. The Plank:
This is one of the most basic abdominal exercises but many people neglect to do them routinely because they’re just too “boring”. If you can hold a plank for several minutes then congratulations! You have no problem with cramps or feelings of numbness in your arms or legs, which happens when you hold planks for long periods of time. For others who may not feel this, you can use a medicine ball or dumbbells to hold for your arms.
2. The Reverse Crunch:
Many people neglect their lower abdominals which are extremely important in doing exercises such as sit-ups, crunches, and leg raises. This exercise is great because it targets the lower abs which are hard to engage but make the difference between having a washboard stomach or not. You want to lie flat on your back with legs straight up (knees should be slightly bent if you cannot keep your legs straight). Slowly remove both knees toward opposite armpits while keeping hands clasped behind head. Once the knees pass the torso/head return them back toward starting position and repeat.
3. The Weighted Plank:
You don’t need complicated equipment to do this one. For those who like to work out at home, all you need is a dumbbell and something sturdy (i.e., a chair) to hold onto and perform the exercise with. While it looks simple, don’t be fooled; this is an extremely effective ab exercise that will help firm and strengthen your stomach area giving you the appearance of looking much leaner than you really are.
4. The Russian Twist:
This one has been around for quite some time but many people neglect to do them because they seem too easy. However, if you actually put a little effort into trying this out for a few weeks, you’ll realize just how much work your obliques have been getting from doing other exercises such as crunches and situps. It’s also a great way to work out your rotator cuffs which are essential if you want to prevent future injuries from weight lifting, tennis, volleyball, etc.
5. The Bicycle Crunch:
This one is similar to the Russian twist but it focuses primarily on your obliques as opposed to your entire core section. You begin by lying flat on your back with both feet pointed toward the ceiling and hands behind your head. Lift legs off of the ground about 30 degrees so that knees are bent at a 90-degree angle (or as close as possible). Twist torso toward opposite knee while bringing opposite elbow toward knee area closest to you. Slowly complete twisting motion until the hand reaches the floor before returning back to starting position and repeat for about 50 repetitions or 3 sets on each side.
With all the ab exercises you can do, it’s a great way to tone and strengthen your stomach muscles for a leaner look. Having a flat stomach doesn’t necessarily mean that you’re going to have six-pack abs but it’s a good start if you want an overall toned looking body.