Ab workouts are important because a strong core can improve runner form, injury prevention, and better balance. Ab workouts for women, it’s not only about planks and crunches but a complete set of exercise focusing on your body aspects. Full-body moves such as squats and deadlifts are effective ways of working your core, too. However, our core is our powerhouse, and a strong core makes simple tasks, like walking up and down stairs easier.
Keeping that in mind, add one or all of these workouts to your daily ab strengthening routine, and the results will be visible soon.
The side crunch
A side crunch is said to be a deceptively tricky, as it probes your balance while it stretches your oblique muscles. It also adds a bonus of hip workout.
Steps of a side crunch
Step 1:-
Kneel on the floor and face towards your right side and place your right palm facing the floor. Keeping your weight supported by your arm, slowly extend your left leg and point your toes outwards.
Step 2:-
Set your left hand behind your head, facing your elbow toward the ceiling. Now slowly lift your leg to hip height along with your arm facing slightly upwards. Repeat 6 to 8 times (3 sets) and then switch sides.
Abdominal Hold
Abdominal Hold is one of the wonkiest moves, and you sure hope your roommate doesn’t catch you doing it—except she also sees how insanely strong your abs are getting, in which case she may pull up a chair.
Steps of an Abdominal Hold
Step 1:-
Take a sturdy chair and sit straight on the chair and place your hands on the sides of the chair with your fingers facing toward your knees.
Step 2:-
Tighten your abs and lift yourself from the pair my pushing your arms and lifting your weight. Maintain the position for as long as you can and aim for 10 – 15 sec and gradually for one whole minute.
Opposite Arm and Leg Raise
This is the most natural exercise and most effective too. It also targets your glutes and tones them.
Steps of an Opposite Arm and Leg Raise
Step 1:-
Begin with placing your knees and arms on the floor. Most preferably like a dog position in yoga. Align your hips and shoulders.
Step 2:-
Lift your left arm to shoulder height and your left leg to hip height. Repeat the exercise 15-20 times in (3 sets).
The Prone Plank
Planks are the best exercise for abs as they are simple and don’t require any bending motions.
Steps of a Plank
Step 1:-
Get on a push-up position with your palms flat on the floor, aligned to your shoulders. Keep your body straight with your abs contracted, and your arms and legs aligned with your spine. Hold for as long as you can – the advised time is 30 sec.
Crunches
Crunches One of the most popular and effective exercises to tone your abs. Crunches can be done in different forms. Let us look at the basic one.
Steps of a Crunches
Step 1:-
Lie down on the floor facing the ceiling. Fold your legs upward, forming a V shape. Place your hands behind your head.
Step 2:-
Now pull your body towards your knees without letting your hands move. Repeat this 20-25 times (2 sets).
The Cobra
After doing a set of regular crunches and other lying-down exercises, the cobra pose will be a pleasant addition. It’ll strengthen the front of your rib cage, stretch your abs, and give you a chance to reset.
Steps to do a cobra
Step 1:-
Lie down facing the floor with your palms near your chest. Uplift shoulders, head, and chest off the floor together, pulling your shoulder blades. Repeat this 20-25 times (2 sets). To make it harder, try lifting your legs too.
Disclaimer :
Ab training is a long process and needs consistency; one can’t spot train their abs, or any other muscle for that matter. To see results, it takes a mixture of regular cardio, full-body strength training, and a healthy diet.