Abdominal exercise for womenAbs exercise for women that workAbdominal exercise for women follows (though program is just as good for men). Links to our other pages on womens' exercises: Info page on exercises for women Click for abdominal exercises for women Click for excellent exercise routines for women Click for free online exercise videos
Exercise bands for abs // Exercise bands for abdominals pg2 Abdominal exercise for women
And so we focus on abs exercise for women because of the particular role women have in procreation. The following movements should be performed for between 1 - 3 sets, 5 - 25 reps. Try to increase intensity by increasing sets, reps or decreasing rest periods between sets. Start at level that is comfortable. Work on perfecting controlled movements even if that means you need to cut back on reps. While tone of your core may be focus, be sure you combine ab exercises with back exercises, stretching, flexibility exercises and other aerobics exercise 1) 45 Degree Scissors (This abdominal exercise for women is especially good for low, side ab muscles)
b. Fold your knees right above your hips and extend both legs straight up. c. Tighten your abdominal muscles as you slowly lower legs to a 45-degree angle. This is your starting position. d. Maintain the tightness in your abdominal muscles continuously as you slowly lower one leg towards the floor. e. Bring that leg back to the starting position and repeat the movement with the opposite leg. That counts as one repetition. 2) Abdominal Crunch with Side Bend (This abs exercise for women is especially good for mid-side ab muscles)
b. Curl your torso upward then bend sideways to the right and to the left in a continuous manner. 3) Bent Double Leg Raise and Lower (This abdominal exercise for women is especially good for lower, middle ab muscles)
b. Tighten your abdominal muscles constantly as you lower both legs. c. Touch the mat lightly with your toes, then raise the legs to starting position. 4) The Boat Pose (This abs exercise for women develops balance muscles)
a. Sit with knees bent, legs together, feet flat on the mat, and your hands beside knees with you palms turned inward. b. Tighten your abdominal muscles and lean backwards gradually as you lift your feet off the mat. Your arms should straighten out in front of you. c. Keep your back straight as you try to balance on your butt. d. Keep breathing smoothly as you hold the pose for eight to ten seconds. e. Finally, slowly bring your feet down towards the floor. 5) The Basic Abdominal Crunch (This abdominal exercise for women is especially good for the central and upper ab muscles)
a. Keep feet approximately 18 inches away from your buttocks. b. Position both hands behind your head. c. Begin the movement by contracting your abdominal muscles to squeeze the ribcage and the pelvis closer to each other. d. Your head, neck, and shoulders should automatically come up off the floor. e. Finally, slowly lower to an inch off the mat. 6) Side Oblique Leg Lift with, or without, Medicine Ball (This abs exercise for women develops the side muscles & side back muscles)
Using a medicine ball makes the movement more challenging. However, you may simply press your legs together instead of using a medicine ball. a. Lie on your side with your legs together in alignment with your hips and shoulders. The ball can be positioned between your thighs for an easier challenge, or your ankles for a harder challenge. b. Rest your head on your right arm & put your left hand in front of your chest on the mat with your palm flat and your fingertips facing your head. c. Tighten and contract abdominal muscles before you beginning the exercise. d. On exhale, lift both legs off the floor. On inhale, lower your legs. A word of caution. When strengthening ab muscles you must also work on strengthening back muscles and stretching all muscles to gain maximum benefits and to avoid injuries from muscle imbalances. Be sure you combine abdominal exercises with back exercises, stretching, flexibility exercises and other aerobics exercise Links to our other pages on women's exercises:
Info page on exercises for women Click for abdominal exercises for women Click for excellent exercise routines for women Click for free online exercise videos LINKS to other ab exercise pages Exercise bands for abs // Exercise bands for abdominals pg2 If you liked our page on abdominal exercise for women & want to get our helpful info every month, subscribe to our free monthly newsletter: HEALTHY WORLD DIGEST You'll receive anywhere from 5 - 10 healthy “nuggets” of information to get you feeling & looking your best. Just fill in our brief eZine subscription form & start to take charge of your life easily, today, right now. We promise. Click 2 go from abdominal exercise for women 2 Home |
