Revive Your Female Abs With these Flat Belly Exercises
It seems every female abs routine has some kind of variation of the crunch. Which is good as it is an excellent flat belly exercise.But what if you hate doing crunches? Are you doomed to carry around a flabby stomach forever? Can you ever get 6 pack girl abs?
Do not despair, there is still an easy way to get a set of ripped female abs. Usually the belly fat is the hardest part for a woman to lose, but it is very possible. Exercise alone will not do it, you need a good abs diet as well. Having a ripped mid-section is a result of abdominal development and lower body fat.
If you are committed to losing your belly fat the right way ( don’t fall in the fad diets trap) you can succeed in developing your females abs without the crunch.
Below is a list of crunchless exercises to help you on your way. If you already have an ab workout incorporate one or two of these to your routine. If you don’t have one or just want to change it completely, choose any combo of 3 or 4 exercises. Perform these three times a week for 10 to 12 reps. Rest for one minute between sets.
Limit yourself to 12 reps to avoid injury, until you get stronger, as you will not feel a burn like with crunches and may not realize that you need to stop.
Do not rush. Perform each exercise in control, do not swing or rush threw the exercises. Performing them in strict form will maximize the benefits to your female abs. Count one second for each part of the movement. Concentrate on having the abs do the work not the other muscles.
Give all of them a try working your way down the list until you find your favorites. Remember if it’s fun you will keep at it and develope smoking girl abs.
Alternative Female Abs Exercises.
The Plank. This is a good warm up exercise. In starting push up position on your palms and toes, suck your belly in as if your trying to touch your spine with your belly button. Stay like that for up to minute. You can also rest on your forearms instead of your palms.
The Plank Ups. Starting in the plank position on your forearms, raise your left leg a few inches from the ground toes pointing out. Whit your leg still up, move your left arm to your palm then your right. You should be in full push-up position with your left leg raised. Then reverse the steps back to starting position. Repeat with your right leg.
Standing Bicycle. Standing with your feet 10 to 12 inches apart. Lock your fingers behind your head while keeping your elbows pointing out to the side of your ears. Keep the left leg straight as you raise the right leg knee bent until your thigh is parallel to the floor. In this position twist to the right. Then lower your leg and repeat with the left. Like you are riding an imaginary bicycle.
Reverse Wood Chop. Standing with feet shoulder width apart, hold a single dumbbell with two hands. Move your left leg forward as you lower the dumbbell past your left knee and you lift your right heel of the ground. This will resemble a crouching motion. In this position rotate your torso to the right keeping your arms straight rotating the shoulders with the torso to raise the dumbbell to face level. Then return to the start. Repeat 10 to 12 times then switch sides.
Side Reach. Stand with your feet together, holding a dumbbell with your two hands, arms straight over your head. Lean to the right slowly feeling the stretch and holding for a second return and lean to the left side. This is a good one that work the obliques of your female abs.
Side Leg Raise. Standing with knees slightly bent, lock your fingers behind your head your elbows pointing out. While bending your torso the right side raise your right leg with knee bent toward your elbow. Repeat for the left side.
Front Leg Raises. Raise your hands over your head with palms facing in. With your left leg raised knee bent with tight parallel to the floor bent over and try to touch your chest to your knee. Repeat for the right.
Do 2 to 3 sets of 10 to 12 reps. Add reps as you get stronger. Give ab toning 5 to 10 minutes a day and you will have tighter abs then 90% of the population.
After your done sculpting them with these no crunch alternative exercises you’ll need a new bikini to show off your new hot female abs. But before strutting your stuff you will need to lose the layer of belly fat covering them. And the fastest way to do that is true diet and cardio.
How To Get Female Abs.
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The Treadmill. The faster is not always better. Sure fast might burn calories but not if you can’t keep up and have to hold on to the rails. Slow it down and keep good form. Also running up straight and keeping good posture allows you to breath easier while burning more calories. A great ressource I found is this guide to treadmill workouts and cardio.
Drink Water before during and after your workout. Two hours before your workout you need to drink one once of water for every ten pounds you weight, if you weight 140 pounds you should drink 14 ounces. This will ensure that your cells will work properly during exercise which will help keep you energized and you won’t feel fatigue as fast. You should continue drinking water during and after your routine to replace what you lost in sweat.
Enjoy your workout. It don’t matter how effective it is, if you don’t enjoy it, you won’t be consistent and you’ll end up just stopping. Consider this, if your routine burns 325 calories but you hate it so you skip it once a week, that’s 1300 unburned calories a month. That can really add up and keep your female abs covered. Don’t do routines you have to do, do routines you want to do.
Don’t limit yourself to cardio. Replace your ab-aerobic with weight training at least 2 times a week preferably 3. Females that do cardio and strength training tend to eat an average of 500 calories less a day than women who do just cardio. This is according to research done by The Journal of Sports Science and Medicine. It also boost metabolism which is great for fat loss.
Get your own heart rate monitor. The digital readouts on treadmills and elliptical machines that show you how many calories you’ve burned are often off – Way Off – as much as 32 percent. Those calories you thought you burned can add up leaving you wondering why your not reducing your belly fat.
We suggest getting your own monitor like the Nike Female Imara Heart Rate Monitor. It is very easy to set-up and user friendly. List price $99 – Amozon $59. Or you can check for free how many calories you’ve burned by entering your cardio machines calories burned number in the Fitness tracker at prevention.com/fitnesstracker .
Always try to train smart and you’ll see your toned female abs in no time. Remember just because everybody else is doing it doesn’t make it right.
I could go on and on about with loads of different ways to increase your fat burning. But this article seems to be getting a little bit long.
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