Everyone talks about six pack abs and the best way to build them. There are tons of exercises out there that anyone can do. They often involve sit-up and crunches and exercises that can really strengthen your ab muscles, take a lot of time and then often leave you with bulging muscles and a thicker waist. In this article, however, we are going to focus on ab exercises for women. The type of exercises for abs that build your core, cinch your waist and leave you with a flat and toned mid-section. There’s nothing better than this abs workout to really tighten your core.
It’s important to remember that key to showing off your toned and tight stomach is that you can’t have a lot of body fat, because you won’t be able to see your muscles otherwise. If you want to intensify the effect of these core workouts, you can use a waist trimmer in conjunction with doing them. Be sure that it’s well fitting and that you don’t wear one that is too tight. If you hurt or can’t breathe you are only doing your body harm! You can read more about them in this article.
Ab Exercises That Work Your Entire Core
Planks are a great whole body workout, because they engage multiple muscle groups at the same time. They strengthen the inner core muscles, back, arms, shoulders, and legs.
Instructions for a Proper Plank
Place your hands directly under the shoulders a little more than shoulder-width apart. Place your toes directly the floor and squeeze your abs and glutes to stabilize yourself. Hold the position for as long as possible before taking a break.
Better than most ab exercises, squats can really activate the ab. They work out your body from shoulder to hips and really help you get a flat stomach.
Instructions for a Proper Squat
Start off with your feet shoulder-width apart and your weight evenly distributed. Bend at the knees for a 90-degree angle and squat down and then steadily lift back up. Make sure to keep your back straight, head up, core tightened and arms in front of you.
Abs Workout for your Obliques and Back Muscles
- Side Planks
Side planks work your obliques and the quadratus lumborum, which is part of the posterior abdominal wall, helping you prevent common back injuries.
Instructions for Proper Side Planks
Start off with your body planked on its side and as you contract your core, raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.
- Plank with Rotation
Take you Side planks up a notch with this great exercise.
Instructions for a Proper Plank with Rotation
Begin in plank position. Rest on your bent right arm and rotate to the left side while lifting your left arm up to the air. Your legs, knees, ankles and feet should be stacked up together and then you tighten up your entire core. As you reach the peak, lift up your glutes and hips off the floor until left shoulder, left hip, and left foot are in a straight line. Rotate your torso downwards and reach under your body with your left arm. Now, repeat the move in the opposite direction.
Lower Ab Workouts
- Garhammer Raise
This popular abdominal exercise targets the area bellow the belly button that we as women often struggle with.
Instructions for a Proper Garhammer Raise
Lie on your back on the floor with your hips bent at 90 degrees and legs as straight as possible with your hands by your sides. Tighten your abs and slowly raise your hips up towards your rib cage, while lifting your legs.
- Balance Ball Jack Knife
Another Great exercise to work the transverse abdominis (lower abs), while working on your upper body strength at the same time.
Instructions for a Proper Balance Ball Jack Knife
Get into a pushup position with your arms straight and your shins resting on a stability ball. Roll the ball toward your chest by pulling it forward with your legs and feet. Pause, then return to the starting position by lowering your hips as you push the ball backward with your legs.
Finish off your Exercises for Abs
- Mountain Climbers
They strengthen your core while getting your heart rate up.
Instructions for proper Mountain Climbers
Being in a pushup position and bend your knees up quickly while contracting your core and keeping your body aligned correctly.
- Flutter Kick
Target your lower and mid abs and build up your endurance.
Instructions for proper Flutter Kicks
Start by lying flat on your back on a mat with your arms by your sides and your hands facing down. Extend your legs and lift your heels about 6 inches off the floor. Flutter your legs in a small and rapid scissor-like motion.
Perform this Ultimate Abs Workout at least three times a week and you will be on your way to having the flat stomach you have always wanted.