6 Rock Solid Ab Workouts For Women

The Top 6 Ab Workouts for Woman
(the Literally Guarantee your Success)

Is getting rock solid abs something you’ve wanted for a long time now?

Have you hit the gym in the past trying to obtain those sexy sculpted abs but to no avail?

There are so many ab workouts out there guaranteeing you tight sexy abs in no time flat, but do any of them they really work?

With all of the fitness websites out there, including pinterest, how do you know which one to choose for the best results?

Well today I’ve scowered the web for you in search of the most effective ab workouts out there, and here is my ULTRA LIST of the Top 6 Ab Workouts for Women!

1. The Plank:

Great for building core strength and stability.

How To:

To begin the plank position, you should lie flat on your belly raising yourself onto your forearms and toes, keeping your body in a straight line.  Be aware of your body at all times and don’t let your hips or butt come higher than your shoulders.  You should feel your abs engaged the whole time.  Start off by holding this position for 10-15 seconds and then increase as you get stronger to 30, 45, and 60 seconds.

2. The Reverse Crunch:

Targets the lower transverse abs.

How To:

Lie flat on your back with both hands by your sides, palms facing down. If you need some extra support for your lower back, place hands palms down underneath the lower part of your back.  Extend both legs up in the air above your hips, keeping both knees slightly bent, feet flexed. Push upward with both feet at the same time, pressing your heels towards the ceiling, lifting your hips off the floor.

Sets: 3

Repetitions: 15

3. The Side Plank:

Targets your entire core, shoulders, chest, back, and hips.

How To:

Get in plank position with your hands on a 12- to 18-inch step. With your weight on your left arm, rotate your body while raising your right arm toward the ceiling. Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That’s 1 rep.

Sets: 3

Repetitions: 8- 10

4. The Bicycle Crunch:

Targets your obliques.

How To:

Lie on your back with your hands behind your head.  Be sure not to clasp your hands.  Raise your shoulder blades about 2-3 inches off the ground like you are about to do a crunch.  Raise your legs in a bent position above your hips, with your calves parallel to the ground.  Begin moving your legs like you are riding a bike.  With each knee that comes closer to your chest have your opposite elbow try to touch that knee with each rotation.

Sets: 3

Repetitions: 15-20 on each side.

5. Crunches On An Exercise Ball:

Targets the rectus abdominis

How To:

Sit on a stability ball with your hands behind your head.  Slowly walk your feet out until the ball is sitting comfortably under your lower back.  Lift your shoulders to about 45 degrees contracting your abs at the same time.  Be sure to keep your arms relaxed and not pulling on your neck.

Sets: 3

Repetitions: 20-25 times.

6. Pilates 100’s:

Targets entire core

How To:

Lie flat on your back with your hands palms down at your side.  Raise your legs to a 45 degree angle, with your heels touching and your toes pointed out.  Lift your shoulders off the ground until you feel your abs contract.  Raise your arms about 4-5 inches off the ground keeping your elbows straight and begin pumping your arms up and down.  Inhale for 5 counts and exhale for 5 counts (1 rep).

Repetitions:  10 times for a total of 100 pumps.

 

These exercises will help get you out of your exercise rut and have you showing off your dream abs in no time!

Your for More Confidence, More Often!!!

Kristyn Haster