Stomach Exercises for Women
Here are some stomach exercises for women to help get rid of the excess bulge of your tummy which is a challenge faced by many women. By using these exercises, you can quickly flatten your abdomen, and create beautiful and sexy abs.
To get the best looking stomach possible you need to work on both the middle of your stomach and the oblique muscles on the sides of your abdominal wall. I like to add some lower back exercises as well to complete that stable full core workout. By conditioning and toning all of these muscles you create a sexy, shapely center you can be proud of.
The first abdominal exercise you should try is the bicycle. This exercise is going to target both your abdominal muscles and the obliques aka, "love handles".
To complete this exercise lay flat on your back with your fists next to your temples, elbows out to the side. (Avoid lacing your fingers behind your head as this will cause unnecessary stress on your neck.) Pull your right knee up, lifting the foot off the ground, bringing the knee towards your nose. At the same time raise your head and turn your left elbow towards the rising knee. Keeping your head up, switch legs and rotate your right elbow towards the rising left knee. You switch legs and rotate elbows for approximately 10 reps to each side. Take a short rest of about 1 to 2 minutes and then repeat for another set. As strength and endurance increase, add more reps. 3 sets of 15 to 25 reps is a good goal.
The second exercise is one of the most common stomach exercises for women, it is the crunch. The crunch is one of the easier exercises to complete, while putting intensive work into the abdominal wall. You should do two varieties of the crunch to target your entire stomach. The first variety is the standard abdominal crunch. Lay on the floor with your knees bent slightly. Place your hands behind your head, or folded on your chest. Raise your head and shoulders using only your stomach muscles for power. Putting your hands on the side of your head instead of behind your head will help eliminate pulling on your neck. Focus on letting you upper abs do all the work. Do three sets of ten crunches. increase repetitions as your core strength increases.
Another variety of the crunch will include more lower abs and obliques. Cross one leg over the other( as if you where sitting in a chair). twist your upper torso during the crunch movement to try and meet the opposite leg that is crossed. Start with 2-3 sets of 10 reps.
The next exercise I really enjoy training women with is the reverse crunch. It really targets that troubled lower abdominal area.
Your head and shoulders remain flat on the floor with your arms lying on the floor beside your sides( a more difficult posture would be to keep your hands straight out from your sides in a "T" position). Raise your legs into a 90 degree angle, the knees can be bent. In this positions pull your knees towards your chest while trying to rock your hips upwards with the pull of your abdominal muscles. This crunch will target the lower part of your abdominal muscles. One again start with 2-3 sets of 10 and build on the number of reps as your strength increases.
Lastly, to complete this core workout I like to make my client do "supermans". This time laying flat on your belly with hand and arms stretched out above your head, you will raise your arms and legs keeping them straight for a 15second count. Focus on keeping your elbows and knees off the ground.. Repeat 3 times.
Doing these stomach exercises for women 2-3 times a week along with healthy eating and a regular exercise plan that includes aerobic training, can get you that flat firm midsection you desire!
Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it!
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