Get Your Best Abs by Doing This 4 Simple Trick (for Women)
Best Ab Exercises for Women
Every woman loves to have flat abs that make your figure typical hourglass shaped. However, women and of course men too, consider ab exercises as the most difficult and tiring ones. Well! it is not true though.
You could get beautiful tabletop abs doing some very simple and easy exercises. Strengthening your upper and lower abdominal muscles can be achieved by the simple crunches and their various alternative forms.
Some of the exercises that help you to strengthen your abs are discussed here.
Vertical Knee Raise
This is the best ab flattening exercise and gives best results when done regularly. It is basically a reverse crunch in the hanging position.
You can do this exercise in a gym where you have backrest that supports your backbone giving less stress to your spine.
- You should do vertical knee raise in a hanging position, placing yourself in a comfortably rested position on the stage, the backrest cushioning your back and shoulders.
- Raise your legs slowly towards your chest.
- It is important to move slowly because you are placing a lot of pressure on your lower abdominal muscles, a fast movement can hurt them.
- Stay in the raised position for 15 -20 seconds and then lower your legs to the initial position slowly.
- You can do 2-3 sets of vertical leg raise consisting of 10 to 12 reps.
Slanting Crunch
A small variation of the normal crunch, this exercise would give best results if you change the pattern every time you do them.
Keep your board in a slanting manner from a height. Lie on it, with head on the lower side.
- Slowly do a full crunch moving your head towards your tummy.
- The second day, perform this action with a twist.
- Place a small weight on your chest and do the crunch on the third day, and so on.
Such variations confuse your brain on the number of calories needed to be burned each time you do the exercise. Thus, you would burn more calories than expected.
Also checked: Bowflex PR3000 Home Gym Compact Review
Floor Bicycle
This exercise is yet another most effective tummy flattener. Since this does not require any kind of special equipment you can do it without going to the gym.
- Lie down on the floor facing the ceiling.
- Raise one leg with the knee bent.
- Now raising the other leg in a similar manner make a cycling motion in the air.
- You have to ensure that your knee touches your elbow during every motion.
Though simple this exercise gives more workout to your muscles in your abdominal area.
Ball Crunch
The ball crunch can also be done using a pillow at home. The exercise ball, however, gives you the needed support and push whilst doing the crunch.
- Lie down on the ball so that your back and shoulders are supported properly.
- Place your hands joined behind your head.
- Do crunches with your head coming towards your chest. This way you would be pressurizing your upper and lower abdominal muscles, making them strong and toned.
Ab Exercise alone would not be enough to get the perfect shape you want. The right diet and cardio exercises to warm up and also the right mindset are important.
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