One of the toughest areas in the body to get into shape is the midsection of the body as fat accumulates to this particular area more than other parts of the body. There is not much difference between the muscles of the men and women but women have a wider area through the pelvis and long waists.
It is a challenge to get a nice flat and firm ABS after delivering a baby and getting old. But there is nothing impossible if you have a strong will to do it. You can get nice ABS within weeks by just doing regular ABS exercises which are discussed in the later paragraphs.
Four Ab Exercises For Women
The most effective ab exercise is a bicycle which targets on the six pack ABS of the body and the obliques. It is easy to do and is very good for the beginners also. To do it lay down on a mat and put your hands under your head.
Without moving the position of the neck, bring your knees close to the chest and start lifting your shoulder blades off the floor. Now, with legs straightened, turn to the left and move the right elbow towards your left knee.
Captain’s Chair Leg Raise
This is another effective exercise for the rectus abdominis and the obliques. You can do multiple exercises on a captain’s chair. A captain’s chair is a rack that has padded arms that helps the legs to move freely. This chair is available in almost all health clubs and gyms.
But you should take caution while using it as you need to avoid swinging the legs and the use of momentum to move the legs up. Another important thing is that while keeping the knees in a bent position you can give focus on the abdominal area than the hip flexors.
To do it, sit on the hair and give grip to the hands by stabilizing your upper body. Rest your back on the pad of the chair and contract the ABS while raising your legs and lift your knees against your chest. Avoid arching your back and swinging of the legs. Now slowly lower your back down and do at least 2-3 sets with 15-20 reps.
Exercise Ball Crunch
It is an excellent tool to give strength to the ABS. This is a more effective exercise than crunches on the floor as legs are less used in crunches on the floor while on the ball as are more used and the movement of the entire body and then stabilization gives a more bonuses.
To do it, lay down on the ball with your lower back. Contract your ABS in such a way so that the torso lifts the ball and pulls the bottom of the rib cage towards the hips. This should be done by crossing your arms and placing them under your head. Make sure that the ball should not roll as you make curls. Repeat this 2-3 times for 15-20 reps.
The Plank exercise gives endurance to both upper body and lower body ABS and the stabilizer muscles. It needs core strength of the person who has to do it. It can be done by lying on a mat with face down and resting your palms and forearms. Now start pushing the floor by rising up onto your toes and giving rest to the elbows.
Make sure to keep the back straight from the head to toes. Now tilt your pelvis and contract your abdominal muscles so that the rear end does not stick up in the air and sags in the middle. Hold on this posture for 20 to 60 seconds , come down and then repeat for 2-5 times.