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5 Abs Exercises for Women

5 Abs Exercises for Women

The summer swimsuit season is just around the corner, and that means it’s time to start toning those abs. However, it’s hard to get motivated when the only ab exercises in your repertoire are the traditional crunches and planks you’ve been doing since middle school gym class.

Instead of resorting back to boring old ab exercises that never seem to get the job done, try these five ab exercises that will help tone your upper abs, lower abs, and obliques. Even better, these simple ab exercises can be performed in the comfort of your home, with no costly gym memberships or time-consuming training sessions required.

1. Pilates 100s

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    Feel the burn in your upper abs with this basic pilates maneuver that promotes a deeper ab workout, so you’re not just working the top layer of your abdominal muscles.

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    Start by laying flat on your back, then lift your upper back off the floor until your shoulder blades are only touching the floor slightly. Lift your legs to a 45-degree angle and keep your arms at your sides about two inches off the floor. Inhale, and pump your arms up and down five times. Exhale, and pump another five times.

    2. Planking frog tucks

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      Take the boring plank you hate and make it more interesting with planking frog tucks, which use your body weight to work your core and abs without doing crunches.

      Start on the floor in a push-up position. Tighten your abs and bring your left foot forward so it sits beside your left hand. Straighten the leg back to the starting position, and bring your right foot forward, so it sits beside your right hand. That’s one repetition.

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      3. Seated Russian twist

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        The seated Russian twist is an abdominal exercise that engages the whole abdomen. You’ll feel the burn in all of your core muscles, including your internal obliques, external obliques, rectus abdominis, and even the lower back.

        Start on the ground with your knees bent and your heels on the ground. Lean back slightly, keeping your back straight. Extend your arms in front of you and place one hand on top of the other. Pull your belly button in toward your spine and rotate to the left. Inhale as you come back to the center, then rotate to the right. This is one rep.

        4. Twisting side plank

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          It’s no secret that many women struggle with dreaded “love handles.” The twisting side plank not only works the abs and obliques (love handles), it also engages the shoulders, quads, and glutes for an all-around workout.

          Start in a side plank position. Put your weight on your right elbow and point your fingers away from your elbow. Place your left arm behind your head and inhale. Rotate the left side of your body toward the floor. Hold the position for one second, tightening your abdominal muscles, then return to the starting position. Perform the exercise on the opposite side.

          5. Scissor kicks

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            Scissor kicks are an abdominal exercise that can be altered to suit beginner or advanced exercise enthusiasts. The primary muscles worked are the transverse abdominis (your stomach’s deepest muscles) and the hip flexors, but you’ll feel the burn in your rectus abdominis, internal obliques and external obliques too. Simply put, be prepared for a sore core the day following your workout.

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            Start by lying flat on your back with your arms at your sides and palms down. Bring your legs up toward the ceiling while pressing your lower back into the floor. Pull your abs in and lower one leg toward the ground (stop a few inches above the floor), keeping the other straight up in the air. Alternate legs to complete one full rep.

            Featured photo credit: Jimi Lanham via c2.staticflickr.com

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            Last Updated on December 13, 2018

            12 Practical Tips To Stay Fit For Christmas

            12 Practical Tips To Stay Fit For Christmas

            Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

            A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

            1. Eat Before Heading Out

            First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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            2. Select The Treats

            Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

            3. Avoid Skipping Meals

            Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

            4. Drink With Moderation

            It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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            5. Be Active

            You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

            6. Get Out Of The House

            Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

            7. Don’t Skip Your Strength Workouts

            Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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            8. Set Realistic Goals

            You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

            9. Enjoy Yourself

            Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

            10. Drink A Lot Of Water

            This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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            11. Eat Less And More Often

            Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

            12. Prioritize Your Workouts

            Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

            So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

            Happy Holidays everyone!

            Featured photo credit: rawpixel via unsplash.com

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