Abs Workout for Women
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Here is another great set of exercises to get that sexy Hollywood mid-section you always wanted. (Read Part I: Ab Workout for Women)
The Bicycle Crunch (a.k.a. Sprinter Crunch)
This exercise is a bit intermediate as it entails you moving your upper body and lower body together in tandem to get the full range of motion. If you have a bad back, please be careful as not to over strain you back. Be sure to ask you health care provider for the green light before you attempt this.
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1.) Lie on the floor and pull one knee towards your chest. At the same time you will pull you opposite shoulder towards your knee and try to touch your elbow to that knee. If you find this difficult, it’s expected. This motion will take some time to get used to. Remember it’s all about keeping proper form with each movement.
2.) Next, you will lower your knee and raiser your other leg. Repeating the same motion a few seconds ago. Continue to repeat this cycling / running motion until you complete 20 repetitions. You will feel a slight burn at about the number 12 rep. keep going and keep your form.
This works both the upper and lower abs to get you a lean and sexy look. This also helps define your outer oblique to enhance your natural curves.
The Hanging Knee Raise
This is an excellent exercise to target the entire abs and that hard to reach stubborn lower pooch. Yes, girls, we all have the lower section to deal with, this exercise will help tone and flatten that problematic area. With this exercise you will need to have a pull up bar with a hanging extension.
First you will hang and hold yourself from the bar or straps. Next you will raise you knees to your chest being sure that you don’t swing and cheat. Cheating is very common with this exercise. You need to remain honest to yourself and make a mental note that you really have to start somewhere. When I was starting I was not able to do even one. But now, I can whip through my sets with ease. You WILL get strong as time goes on. Rome was not built in a day.
You will then slowly hold your controls knee tuck for 2 to 3 seconds then you will slowly lower your legs. Once you reach the original position, slowly raise again your knees. Remember to breath through you nose when lifting and exhale through you mouth as you lower. As with the other exercises above, you must keep your form correctly.
My Advice to You
These the three core exercises that will have you have that sexy lean look and mid section. The most important thing is to never give up. If you find yourself slacking off, just get back on it and pick up your routine. Typically you will find that you get strong after about two weeks. You abdominals will be a bit sore but that just because your body is not used to it. There are other exercises for ab workout for women, like yoga and pelvic raises which we will cover in another article. In the meantime, stay focused, stay fit and get healthy. Eating right coupled with this ab workout for women, you will be looking like a million dollars in no time. You go girl!