By F. P. Fernandes
Abdominal exercises are becoming really popular these days among men and women alike. Getting strong abs and being fit and well-toned appeals to everyone and people also realize the value that fitness plays in their longevity. Women are no exception to wishing to have a toned and ripped body, and you will find many gym enthusiasts among women.
While a person’s lifestyle plays a big role in how much body fat or flab they have, the right exercises can also be a major contributor to helping get the perfect abs for women, even after major changes in life, including childbirth. The following ab exercises for women have been known to have great results and will help you too to get the abs you’ve always wanted.
Abdominal crunches have been known to be very effective in toning abs and helping one get the perfect belly. In order to perform this exercise, you should first lie down on a mat with your legs folded in such a way that your feet are flat on the surface of the ground.
Next, place your hands at the back of your head and slowly lift your shoulders and try to touch your knees. This will put pressure on your abdominal muscles and you will be able to feel it as you perform this exercise. This exercise should be done without putting too much stress on the neck and your back. Repeat the abdominal crunch around 30 times while pausing for a few seconds between each crunch.
Crunch On An Exercise Ball
Crunching on an exercise ball has to be much better than crunching on the floor because in this exercise the ball makes the abs do more work while still stabilizing the entire body throughout the movement. This is a huge bonus as the effects are really excellent. While doing this exercise you should sit on the exercise ball with your feet flat on the floor.
Clasp your hands behind your head and let the ball roll back slowly until your thighs and your body are parallel with the floor. Contract your abdominal muscles by raising your body at a forty five degree angle and repeat these routines thirty times with a break of a few seconds between each repetition.
One of the most effective abdominal exercises is the cable crunch, for which one needs to set up a double rope at the cable machine. This exercise is done by firmly placing your knees on the floor and grabbing the ropes with your hands by locking them on the sides of your head. Now, with resistance, bring your elbows down slowly to your knees.
This position should be held for about two seconds and then you should raise your knees to the point where your body becomes parallel to the floor, with just your toes supporting your body. Repeat this routine thirty times with a pause of a few seconds between each repetition.
Vertical Leg Crunch
Another abdominal exercise which can prove fruitful for the abdomen as well as the obliques is the vertical leg crunch. It is quite similar to a regular crunching exercise, but adds to the effectiveness of it by extra focus on your abs with increased intensity. To perform this exercise correctly, you should lie on the floor with your legs extended and your knees bent towards your left.
Your hands should be placed behind your head for support. Contract your abdominal muscles by lifting your shoulder blades off the floor, and bring your chest upward toward your knees. Your knees should not move from their position through this routine.
Repeat this for three sets and then change the position of your knees by bending them towards your right. Repeat the vertical leg crunch for three sets in this position. The entire routine should be performed ten times.
An excellent ab exercise for women is the bicycle exercise. To do this exercise, you must lie on your back, facing up on the exercise mat. Place your hands behind your head lightly supporting it with your fingers and then life your shoulder blades off the floor by bringing your knees to your chest and without pulling your neck.
Rotate to the left by bringing your right elbow towards your left knee and straightening the other leg at the same time. Next, switching sides, bring your left elbow towards your right knee. This should be repeated alternately in a pedaling motion for one to three sets with around twelve to sixteen repetitions.
Knee ups are great ab exercises for women and should definitely be included in your exercise routine. To perform this exercise, you should first sit at the edge of a bench and grasp the sides of the bench with your hands, thereby maintaining a level of balance.
Next, pull your knees slowly towards your chest by extending our legs outwards. This will squeeze your abdominal muscles and you will be able to feel it contracts. Hold this position for two seconds and then return to your original position. This exercise is very effective in toning abdominal muscles and should be done in three sets with twenty five repetitions for each set.
Performing knee raises involves making use of a rod. This is done by firmly gripping an overhead rod with your chin positioned up and your arms spread slightly wider than your shoulders. Grip the rod and allow your weight to be suspended through the rest of your body, as though you were hanging from the rod.
With a firm grip on the rod, bring your knees upward toward your abdomen as high as you possibly can. Hold this position for two seconds and then release. Repeat this routine fifteen times for a great abdominal workout.
It must be kept in mind that only exercises cannot help in toning your abdomen. You need to complement your exercise routine with a healthy lifestyle, low fat diet and balanced nutritional intake. Apart from this, the best way in which you can possess a nice physique and a well-toned abdomen is by means of discipline and dedication to a regular fitness routine, thereby ensuring long lasting results.