Everyone admires gorgeous abs. Women and men alike think ab exercises to be some of the toughest exercises of all. However, this is not true. Abdominal exercise can be easier than you think. Both the upper and lower abdominal muscles need to be worked to get the best unabridged look and strength. There are a range of crunch positions that will work but here are three of the best ab exercises for women who want to get great results.
Exercise ball crunches - This is a good one if you are just beginning to exercise.
The Three Top Abdominal Exercises for Women
- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - holding your elbows pointing out to the side moderately raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then moderately lower the shoulders to the ball and repeat for as many times as you can achieve the exercise without straining.
Rest for 30 seconds or less between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.
Floor bike movement - This exercise does not wish any equipment.
- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bike movement touching knee to elbow. Repeat.
Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very efficient and works the oblique as well as both the upper and lower abdominals.
The Three Top Abdominal Exercises for Women