Although it’s hard to admit, you’ve always wanted defined abs . But, perhaps due to laziness or lack of time , you have postponed that battle for later. Well, now is the time to fight for a flat and beautiful stomach. Keep in mind that, in addition to feeling much more comfortable in your jeans and styling your feminine figure , having a tight and defined abdomen is also important to improve your health since excess abdominal fat can lead to serious cardiovascular problems .
Also, if you have been a mother , doing exercises to strengthen the abdomen can be the best way to recover after delivery . The routine that we present below are the 10 best abdominal exercises for women.
These are exercises that are essential to do sit-ups at home for both beginners and those with a more advanced level.
But first, discover the best accessories to perform all kinds of abdominal exercises at GymCompany .
ABS ACCESSORIES
Table of abdominal exercises for women
1. DeadBug
This exercise is a very good opportunity to improve your coordination. It is a movement especially recommended for women who are thinking of being a mother since with this training, you strengthen your hips and improve strength in your lower back.
That you work?
Upper and lower abs.
Instructions
- Lie on your back, with your legs stretched out and keeping your hands on your hips.
- Without separating your back from the mat, you have to lift your left leg until it is fully stretchedand pointing towards the ceiling.
- As you move your leg, you have to stretch your arm over your headuntil you are at a 90 degree angle with your left leg.
- You see alternating the two legs until completing 8 to 12 repetitions per side.
2. Iron
This is one of the classic abdominal exercises for women to perform at a gym near me for ladies with fees . You do not need repetitions, just acquire a proper body posture . In addition, it is a very motivating challenge because you will have to try to endure the longer the better . Only suitable for women warriors!
That you work?
Core, shoulders, arms and glutes.
Instructions
- Lie face down with your legs extended. You have to maintain a position to do push-ups, only this time, instead of resting the palms of your hands on the floor, you should support your elbows. Make sure to keep them at the same height as your shoulders. The forearms must also remain in contact with the mat. You can put one on top of the other forming a kind of square with your arms and back.
- The balls of your feetshould be the same width as your hips.
- The exercise basically consists of holding in that position by squeezing the abdominals hard. The goal is to form a straight line from head to heels and remain motionless for at least 30 seconds . The longer you hold, the better.
3. Plank with bending
When you have already gotten bored of the previous exercise and need a higher challenge, this training will undoubtedly be the definitive proof that you have already passed to the next level. In addition to supporting body weight, you will now incorporate a push-up . You dare?
That you work?
Core, shoulders, arms and glutes.
Instructions
- The exercise begins in exactly the same position as the previous one. Keep your abs tight and your forearms supporting your entire body weight.
- Again, it is important to form a straight line from the back to the ankles.
- The difference is that now you must contract your core as if you were about to receive a blow to the stomach. As you contract, you must extend one of the two arms and lean your whole body to that side.
- Hold up and return to the starting position and repeat the operation with the other arm. That counts as one rep, you should do 12-15 reps.
4. Russian twists
If you are a fan of paddle tennis this exercise will help you improve your game because it strengthens the obliques.
That you work?
Obliques, upper and lower abdomen.
Instructions
- You must lie on the floor looking at the ceiling. Now, incorporate your upper body until you are almost sitting. Then lift your legs off the ground. You must keep your feet glued .
- Stretch your arms without bending them at all, and keep your palms clasping each other.
- Beat your torso back and swing your upper body as far to the right as you can. When you reach your limit, hold on for 2 seconds.
- Then repeat the operation on the other side. That will count as one rep. You should complete 8 to 12 repetitions and do 2 to 3 sets .
5. Bicycle Crunch
Of all the abdominal exercises for women, this is considered the best exercise of all . Different studies have found that it is the one that involves the most muscles.
That you work?
The rectus abdominis, the complete six pack.
Instructions
- Lie on the floor on your back. You must keep your entire back hooked to the mat.
- Put your hands behind your neck pointing your elbows out. Now you should lift your right knee up at a 90 degree angle with your leg. When your knee is just above your hip. You must erect your upper torso to touch the tip of the knee with your left elbow .
- Do the same but swapping the knee and elbow. That will count as one rep. You should complete 8 to 12 repetitions and do 2 to 3 sets .
6. One Arm Toe Touch Crunch
This exercise is ideal to burn abdominal fat since, due to its dynamism, you will involve your whole body.
That you work?
Obliques, rectus abdominis and lower abs.
Instructions
- Lie on your back with your limbs extended. Arms outstretched and hands above head. The legs should also be straight.
- Now bend both knees until you form a 45 degree angle between your upper body and your knees.
- Contract your abs and sit up using the strength of your core . While doing that, you should stretch your right leg, keeping it completely straight.
- With your right hand you have to manage to touch the tip of the foot. Hold for two seconds in that position.
- Return to the starting position and repeat the operation with the other hand / leg. That will count as one rep. You must do 15 repetitions in total.
