Ab Workouts for Women at Home
People admire beautiful abs but both men and women view doing abs exercises as one of the more difficult muscle groups to get in shape. This is simply not the case. Getting your abs in shape can be a simple process. To make your abs look the best they can, the first step is a strong core. For this we need to work the upper and lower abs, as well as the oblique muscles. Most crunch-related exercises work quite well, but there are three main exercises any women can do at home to get a good core muscle workout.
Once you have strong abs, the second step is to lose that extra layer of belly fat.This can be a challenge for any women, but with a few basic lifestyle changes, that toned flat stomach is right around the corner. For some more on this topic please visit the “How to Get Six Pack Abs” page.
Three Top Abs and Core Exercises for women at home
Using the Exercise Ball to Do Crunches
(The exercise ball, or Bosu Ball, is a must for any womens’ home gym routine.)
How to do Stability Ball Crunches
Sit on top of the ball and much like sit ups, place your hands behind your head, walk forward with your legs until you slide your back down onto the ball. Your legs should be parallel with your shoulders, keeping them slightly apart for stability.
- Straighten your back by lifting your pelvis and tighten your rear.
- Contract the muscles in your abs.
- Point your elbows out to the side and gently raise your shoulders but do not pull your neck. You will feel the burn in your abs at this point, as well as your rear and your thighs.
- Keep this position for a second then take your time lowering your shoulders to the ball.
- Do this until start to feel like your abs are really working hard, then do two more reps.
- Take a 30 second break between sets.
Depending on your fitness level, start with two sets of fifteen every other day.
Click here for the top eight Abs Exercises Ball workout moves
Bicycle Motion, the top core exercise move
You do not need any extra equipment for this great core exercises. Researchers at San Diego State University found that this exercise is the best core exercise of all. It involves the largest amount of your core muscles in one move.
How to do the Bicycle Motion
- Lie down on the floor facing upwards, place your hands behind your head and stick your legs straight out.
- Tense your abs while you lift a single leg with your knee bent, while lifting your shoulders away from the floor. Do not put too much strain on your neck.
- Bend your knee juts enough so that opposite elbow and knee barely touch each other.
- Change sides, alternating the knee and the elbow doing the same move as before. Continue doing these moves.
- Go through each movement slowly, making your body twist left and right. Not only does this great move help out the lower and upper parts of the abs, it is also excellent for the oblique muscles.
Sprinting to shape up your Abs and Core muscles
I bet you are a bit surprised by this…You will not find sprinting on most other lists of ways to improve your midsection.
When training my sprinting abilities I noticed that my abs was really getting a proper workout as well. Your abs will really snap into action thanks to the overload of good hormones pumping through your system when you sprint. Sprinting is an al round excellent exercise and now even better because it works your abs.
When you make that life changing decision to get fit, get lean and lose those extra pounds, make sprinting part of your workout regime. I guarantee you, your core will thank you!
An added bonus, your back and arm muscles will also get a proper workout while your fitness levels excel.
What to do to get Top Results
Doing only the “normal” abs exercises is not enough. Even if your stomach muscles are nice and firm, it is that extra layer of stubborn tummy fat that stops that toned look for most women. If you really want to get the best from your exercises, do the following.
Eat the right foods
Avoid saturated fats at all costs.
Here is a quick list of good food:
- Fresh greens
- Fresh fruit (but do not overdo, they are high in sugar)
- Grass fed beef
- Different kinds of fish (not hake, it is not very high in nutrients)
- Free range chicken
- Different kinds of nuts, especially almonds
Do at least 20min of stretching before you begin your workout.
Then warm up with about 10min of aerobic or cardio exercises.
Make exercising a daily habit. It takes some dedication to get into the routine, but I guarantee you, once the routine is part of your life, you won’t want to miss a day.
The Finale
Always take care what you are eating. Just stop and think before you eat something and ask yourself the question, “Is this good for my body?” What you eat is just as important, if not more so, than daily exercise. You need to have a plan, and actively stick to your plan to see results. That is the simple truth.
