The Best Abdominal Exercises for Women (Crunches)
The crunch is a basic abdominal exercise that builds strength in the abs. It is a good starting point for more advances exercises. The crunch exercise will train you to engage your abdominal muscles. A proper crunch should use your ab muscles, not momentum, so it should be done smoothly and in control. Start with 10 reps and work up to three sets of 15.
Here's how :
Lie face up on your back with your knees bent . Place your fingertips behind your ears so you do not pull on your neck.
Squeeze your ab muscles in by drawing your belly button to your spine.
Exhale and slowly crunch your shoulders up off the floor.
Hold for 2 seconds. Inhale and lower yourself slowly back to the mat.
Start dong this three days a week, then you can work up to five days because the abdominal muscles recover quickly.
Have at least one day of rest between ab workouts for the first month to allow for proper recovery.
The Best Abdominal Exercises for Women (Bicycle Crunches)
Bicycle Crunches
Here's how to do a bicycle crunch:
Lie face up on a mat in a crunch position.
Crunch up and twist your right shoulder toward your left knee.
Lift your left foot off the floor at the same time and bring it forward toward your head.
Also, extend your right leg straight off the mat.
Hold yourself off the mat in this rotated position for 2 seconds.
Lower your upper body back to the mat but keep your legs lifted.
Crunch up again, but twist your left shoulder to your right knee as you bend your right knee and bring it toward your head.
Extend your left leg straight.
Continue alternating until you have done 10 reps per side.
Keep your lower back flat throughout this exercise.
Most Effective Abs Workouts
Side Plank
Level 1: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
Hold for 1 minute; switch sides and repeat.
Level 2: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs. Raise your hips until your body forms a straight line from your ankles to your shoulders. Raise your top leg as high as possible while still keeping proper alignment. Your head should stay in line with your body.
Hold for 1 minute; switch sides and repeat.
Frog Crunch
Level 1: Lie with your back flat on the floor with bent knees; place the soles of your feet together until they touch each other. In this position your legs should create a diamond shape. Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Flatten your lower back to the floor while curling the torso upwards. Hold at the top position for a second. As you inhale, slowly lower back to the starting position.
Do 20 reps
Level 2: Lie with your back flat on the floor with bent knees; place the soles of your feet together until they touch each other. In this position your legs should create a diamond shape. Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Flatten your lower back to the floor while curling the torso upwards. Hold at the top position for a second while crunching your legs in towards your elbows. Slowly return to starting position.
Do 20 reps
Most Effective Abs Workouts
Side Plank
Hold for 1 minute; switch sides and repeat.
Level 2: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs. Raise your hips until your body forms a straight line from your ankles to your shoulders. Raise your top leg as high as possible while still keeping proper alignment. Your head should stay in line with your body.
Hold for 1 minute; switch sides and repeat.
Frog Crunch
Level 1: Lie with your back flat on the floor with bent knees; place the soles of your feet together until they touch each other. In this position your legs should create a diamond shape. Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Flatten your lower back to the floor while curling the torso upwards. Hold at the top position for a second. As you inhale, slowly lower back to the starting position.
Do 20 reps
Level 2: Lie with your back flat on the floor with bent knees; place the soles of your feet together until they touch each other. In this position your legs should create a diamond shape. Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Flatten your lower back to the floor while curling the torso upwards. Hold at the top position for a second while crunching your legs in towards your elbows. Slowly return to starting position.
Do 20 reps
