Best Abs Exercises for Women

Fitting into your brand new flower dress might be a bit challenging if your relationship with the local gym has fallen to an extremely disappointing level. All those months spent postponing the late night workout sessions are now becoming to show some consequences. Assuming that an embarrassing physical shape is not something you admire, you need to drastically change your life if you want to strengthen your abdominal muscles and remove any excess fat.

Remember that abs are built in the kitchen

Having great looking abs has as much to do with diet as it does with exercise. Most women tend to store fat around the waist and tummy. In order to eliminate excess fat a proper diet is essential. Cutting out complex carbs, saturated fats, oils, and sugars will help. Eliminating body fat will make it easier to expose your abdominal exercises. Doing abdominal exercises will build the abdominal muscles and make them more visible.

Besides doing abdominal exercises implementing a strict cardio regimen will help increase fat loss and boost your metabolism. If you are someone who struggles with fat loss you may want to consider taking some kind of fat burner supplement to help boost your bodies thermogenic capabilities.

If men were to give their opinion about the exercises women should add to their workout routine, it is very likely that they would mention a Swiss ball and a couple of dumbbells as must-have items. Even though they would not be too far from the real truth, here are a few abs exercises that do not require you to refresh your dumbbell collection or inflate a Swiss ball:

Medicine Ball Sit-Ups

  • For this exercise, you need to lie down on the floor (getting a mat would be desirable) and bend your knees whilst keeping the feet on the mat.
  • Take the medicine ball, put it on the chest and hold it with your hands.
  • Bend the upper part of your body (head, shoulders and chest) as if you are trying to take a look over your knees.

Boat Pose

  • Starting from a seated position with your knees bent and your arms resting on the knees, slowly start to lean back.
  • Keeping your hands parallel to the ground, lift the legs off the mat.
  • Extend your legs and raise them so that your body forms a V-shape.

Prone Plank

  • Lie down on your stomach and place the forearms on the mat whilst adjusting the position of the shoulders to be right above the elbows.
  • Raise your hips to form a straight line – your back and spine should be in line with the rest of the body.
  • Hold for 30-60 seconds, return to the starting position and repeat the exercise.

Prone plank can also be done with your body resting on your palms instead of on the elbows. Make sure to experiment with different variants and go with the one you are most comfortable with.

Baby Cobra Pose

  • Lie down on the floor with your face down and lean on the palms (your palms should be close to the shoulders). Lift the entire body (head, chest and hips) off the floor whilst keeping your feet on the mat.
  • Bend your body to form a convex line – point your head upwards to reach for the sky.
  • Hold for a couple of seconds and return to the starting position. Determine yourself how many reps you want to do, but 10-15 repetitions should actually be enough to get started.

 

The above exercises can be performed in a relatively short period, I pesonaly like to warm up on an elliptical machine or treadmill for 30-40 minutes and follow up with these exercises

Remember to breathe properly throughout the entire workout session and drink a glass of water right after. One thing to note is that, instead of counting the number of repetitions, you can use a timer and do each of the exercises for between 30 and 60 seconds.

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