Ab Exercises For Women
Hi all the women out there! I’ve set up this website as a guide to the best ab exercises for women as well as other methods for losing tummy fat. But just to emphasize this is not a site solely dedicated to women who want abs.
RECOMMENDED AB EXERCISE FOR WOMEN GUIDE |
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If you’re looking for the best recommended abs program which will show you exactly how to get abs then this is the prorgram for you. Not only does it cover what exercises that you need to get abs but also other external factors which play more of an important role in finally getting those women abs you want. Women all over the United States have used the Truth About Abs program and have seen the results.. but only..but only if they have the determination to see the program until the end. I can say with my hand on my heart that this is NOT a SCAM. Everything is legitimate. So go forward with confidence. Mike Geary is the man who has uncovered the ONE BIG truth about abs which is revealed to you in the free presentation below. I highly recommend you take a look. You can get it via the link below. |
You’ll find numerous articles covering all the major topics on how to get flat abs and burn your belly fat once and for all. And I highly recommend you check out my reviews on the best guides to losing weight. I also have begun covering ab equipment reviews. My most recommended below.
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Are you looking for daily abs exercise for women explained step by step?
Look no further. Here the eight stretches and eight basic exercises that will tone all of your body so you can begin to develop your beautiful abs.
Before you do the exercises that build up strength, first you need to do some stretches. Stretching exercises help you maintain the good posture that allows your abs to develop their full definition. Stretches keep tendons and ligaments from tightening, and they protect the mobility of your joints. It doesn’t hurt to do these eight stretches every day, but you should do all of them at least three times a week. Stretching all your major muscle groups at the end of a workout is a good way to cool down and improve your flexibility safely while your muscles are warm.
Stretch #1. I Want to Be Taller.
Lie flat on your back on an exercise mat or clean carpeted floor. Extend your arms over you head with you legs fully extended on the floor. Stretch from you fingertips to your toes, lengthening your whole body in both directions. Hold 10 seconds and release. Repeat once or twice comfortably.
Stretch #2. Hugging with Your Knees.
Lie flat on your back. Bring both knees up towards your chest. Now grab your lower legs just below your knees and try to hug your knees against your chest. Keep your neck lengthened; don’t scrunch it up. Hold for 20 seconds, but do not stretch so far or so long that you feel pain. You only want a gentle stretch. It’s OK if you can’t touch your chest with your knees the first day, or even the first week. Repeat once or twice, but stop if you feel discomfort.
Stretch #3. The Knee Wave.
Lite flat on your back with your knees bent, both feet flat on the floor. Now let your legs fall to your left side. Don’t hold your feet so flat to the floor that they hurt. You just want to move your knees as far as they can go comfortably. Hold your knees in that position for 15 second. Next lift your knees off the floor so that they are in front you, legs still bent. Now let your legs fall to your right side. Again, stop if you feel discomfort. Hold your knees in that comfortable position to your right side for 15 seconds and then bring them back in front of you. As with the other stretches, repeat once or twice, but stop if you feel discomfort.
Stretch #4. Stretching Your Hamstrings You Don’t Get Hamstrung.
Let flat on your back with your knees bent. Keep both feet on the floor. Grab you right leg below your knee, at your hamstring. Straighten out your leg so it is parallel with the floor, rather than bent in a narrow V shape. Gently pull your leg toward your head, but stop if you feel any pain. Hold for 20 seconds. Repeat the stretch with your left leg, but stop whenever you feel any pain. Repeat this stretch once or twice if comfortable.
Stretch #5. Half a Pushup
This stretch is for the arch in your back. The idea is to lift the top half of your body with the muscles of your back, not the muscles of your arms. Lie on your stomach with you hands, palms down, placed loosely under your chest. Slowly arch your back. Use your arms to press your torso gently up. Your back muscles should do most of the work. You arm muscles just give you additional range of motion.
Stretch #6. Arching Kitty.
In this exercise you imitate the back motion of a cat. Begin on all fours with a flat back. Your hands should be under your shoulders and your knees should be under your hips. Then arch you back up like an upset cat. Lower your head so that you can see between your legs. Hold this position for 5 seconds, but stop if you feel pain. Repeat two or three times if there is no discomfort.
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Stretch #7. The “I Dunno’” Shrug.
Standing up with your feet firmly on the floor, raise you shoulders toward your ears and then roll them backwards. Relax. Next raise your shoulders toward your ears and roll them forward. (The second shrug may be harder.) Hold each shrug for 5 seconds. Repeat 3 times.
Stretch #8. Stretch the Neck.
Lower your head forward, chin touching chest. Hold for 10 seconds. Release. Lower your left ear to your left shoulder. Hold for 10 seconds. Release. Lower your right ear to your right shoulder. Hold for 10 seconds. Release. Lengthen your neck as you gently lower your head backwards. Hold for 10 seconds. Release. Slowly move your head to look to the left, and then to the right. Release and relax a few moments before starting your abs exercises.
The stretches may seem like a lot of work that doesn’t have anything to do with abs, but they are essential for protecting your muscles, ligaments, tendons, and fascia so that you can work on your abs on a regular basis without losing days or weeks to injury.
Don’t do these exercises every day. Give your muscles a chance to recover for at least 48 hours between workouts—and be sure you do stretches as least as often as you do the exercises to build you abs.
Now For your Basic Eight Abs Exercises
Abs Exercise #1. Pushups.
Lie on your stomach with you legs extended behind you. Tuck your toes, bend your elbows, and place your hands outside and even with your shoulders. Straighten you arms, lifting you entire body off the floor and balancing on your hands and your toes.
How do you use a pushup to tone your abs? The secret is to move your whole body as a solid unit. This focuses the stretch where it is needed, in the abdominal areas. Don’t forget to exhale as you push up and inhale as you push down.
Abs Exercise #2. Bent Rows.
For this exercise you will need a dumbbell, but if you don’t have one, even a bottle of detergent or a bottle of water with a handle will do. As with every other part of your abs routine, stop if you feel pain.
Stand up straight. With a weight in your right hand, step forward with your left leg. Next, bending forward from your waist and using your left hand on your left knee for support, move your body to the left while you right arm, the one holding the weight, hangs down. Hold the position for 10 seconds and release. Repeat the exercise with you left and your right leg.
Abs Exercise #3. Lunges.
Standing up, place your feet shoulder-width apart. Point your toes straight ahead. Let your knees bend comfortably. Distribute your weight evenly on your feet.
Next, get your upper body in place. Chest out. Shoulders back. Lower back neither rounded nor arched. Head in alignment with your spine. Eye looking straight forward.
Now step forward with your fight leg. Lower your body, letting your left knee touch the floor. Your back leg should be under your hip. Push back with you front leg to return to the starting position. Repeat 5 to 10 times with the same leg or alternate legs. Don’t bounce your knee off the floor.
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Abs Exercise #4. Squats.
Stand up straight and get ready for the squat by setting your feet comfortably part. Point your toes slightly outward. Let your knees relax. They do not need to locked. Next set your upper body. Chest out, shoulder back. No curve in the lower back. Head in alignment with your spine, and eye straight forward.
Now lower your hips until the tops of your thighs are parallel with the floor. Don’t let your knees come out over your toes. Hold the position for 3 seconds or as long as you are comfortable, and return to your starting position. Repeat at least 5 times.
You can’t develop great abs in isolation from the other muscles in your torso. These exercises help you maintain the balance you need for good posture that will display your abs.
Abs Exercise #5. Shrugs.
Stand with you knees slightly bent, holding two dumbbells at your sides, palms facing in. Elevate the dumbbells by raising your shoulders toward your ears. Hold for 3 to 5 seconds, and then return to the starting position in a smooth, controlled motion. Repeat at least 5 times.
Abs Exercise #6. Rotation Press.
Sit on the edge of a bench or stand with your knees unlocked. With a dumbbell in each hand, raise the weight underneath your chin so your palms face your body. The slowly release the pose so that your arms again rest at the sides of your body. Repeat at least 5 times.
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Abs Exercise #7. Kickbacks.
Assume a lunge position. Rest your left hand on your left thigh for support. Hold a dumbbell in your right hand. Keeping your upper arm pressed to your side with the elbow elevated, raise your arm up and out so that it is fully extended. In a smooth motion, return your arm to side, and repeat the exercise with the other arm.
Abs Exercise #8. Dumbbell Curls.
Stand with you feet shoulder-width apart. Hold two dumbbells at your sides, palms facing in. Curl both dumbbells simultaneously, lifting them smoothly the weights reach your shoulders. Slowly and gently lower the weights to your sides, palms facing in. Repeat 5 to 10 times.
Don’t go on to more advanced exercises for your abs before you master these basics.
Remember, gain does not require pain. Your goal is to make steady progress toward exposing your ab muscles in a way that you do not lose valuable training time to injury. Remember, every time you do resistance exercise, eat a mini-meal of about 150 calories containing both carbohydrate and protein, so your muscles have the amino acids they need to repair themselves and add new bulk.