Nothing impresses people more than ripped woman abs. Funny how one body part is the measure of how we define fitness. Yet the 6 pack abs are very elusive and some woman think impossible to achieve. Well I am here to tell you different with these abdominal exercises for woman.
First a little anatomy lesson. The abdominals (rectus abdominus) are a long band of flat muscles starting at the fifth rib going down to the pelvis. The linea alba, a flat tendon, divides the muscle vertically into two halves. Depending on your genetics, some have 2 others 3 tendons that divides the muscle horizontally, giving them either a 6 pack or an 8 pack.
The obliques are the muscles on your sides. The external run vertically while the inner obliques run perpendicular to the external. The abdominals are one big muscle but it is possible to somewhat isolate the upper and lower belly. Let me explain, When training woman abs, the crunch will focus more on the upper while the reverse crunch will target the lower abs, the side bends focuses on the obliques.
When talking about woman abs you hear a lot about the hip flexors. These muscles often take the work from the abs thus reducing the efficiency of the abdominal exercises for women when improper form and technique is used. They do not help in training your stomach at all.
Revise your eating habits. Eating for abs is the most important part of your program. If your woman abs are covered in a layer of belly fat there just not going to show no matter how developed they are. So a balanced, healthy abs diet along with proper training is what you need to get the flat belly you want.
Adding Weights To Your Woman Abs Workout
Adding resistance definitely adds intensity to your abdominal exercises for women. But only add weights when you have perfect form on the exercises you wish to add resistance to. If you have bad technique your hip flexors will do all the work not your abs. Also remember to focus and do the reps slowly to avoid injury. Don’t jerk, swing or rush trough the motions. Control is the key not the speed.
Abdominal Exercises For Women
The Bicycle: This is one of the best woman abs exercises as the muscles are always working. Lie on your back with your knees bent and your feet off the floor. With your hands locked behind your head and elbows pointing out, raise your right shoulder pointing your elbow at your left knee while straightening your right leg. Do not pull your head. Return to the start and repeat for the other side. This will look like you are riding a bicycle. Do 3 sets of 15-20 reps counting one rep when you completed both left and right sides.
The Reverse Crunch: Laying on the floor on your back with your legs pointing at the ceiling, place your hands under your butt. Concentrate on using your lower abs to lift your hips off the floor. Hold for a count of 2 then slowly lower and repeat. Blow the air out of your lungs as you lift. Do 3 sets of 12-15 reps.
The Basic crunch: Laying on the floor on your back with knees bent and feet flat on the floor. Do not anchor your feet. Cross your arms over your chest. Lift your head and shoulders off the floor in a curling motion blowing the air out of your lungs at the same time. Always keep your eyes looking towards the ceiling. Hold for a count of 2 then slowly lower. Repeat for 2 sets of 10-12 reps.
The Side Bend: I love side bends for tightening up the obliques or those nasty love handles. Standing up, feet shoulder width apart, bend your knees slightly. While contracting your abs tight, slowly bend to your right side, lower your hand to the side of your knee. Return to start and repeat to the left. Do 3 sets of these for about 30 seconds each in an ab aerobics way. If like the idea of working your belly without the crunch, get more of these exercises at my no crunch woman abs page.
Do this routine 3 times a week and you will be on your way to a great flat stomach. Remember that you have to loose belly fat for those ripped woman abs to show.