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Many of us can see noticeable differences in our shoulders, waist, chest, and legs but when it comes to abdomens, you can see nothing. Yes, maybe you are working out six days a week and following a strict diet plan.
But the results in the midsection might not be prominent at all. This happens to many of us and hence, we have come to you with some basic core and abdomen exercises for women that will not only be simple but also extremely effective.
By simple, we mean that you will not require hi-fi machines. These ab workout tips will need you to put in an effort and you will realize that there can be no shortcuts to success. So let us get started.
#1 Bear Crawl
Instructions:
Step 1: Get on your fours. Place your hand right under your shoulder and your knees under your hips.
Step 2: Slowly pick your knees off the ground while keeping your hips as low as possible.
Step 3: Your chest needs to be pushed away from the ground and your head needs to face forward.
Step 4: Start moving forward with the help of opposite limbs.
Step 5: Increase your speed and do not necessarily walk in the same direction.
Important Tip: Do this exercise for 1 minute in the beginning and gradually increase it to two minutes. You can take a break in the middle.
#2 Jackknife Sit-ups
Instructions:
Step 1: Lie on the ground and extend your arms behind your head. Your legs need to be straight too.
Step 2: Slowly, bend your waist and raise your limbs such that your legs are at a 45-degree angle from the floor and your arms are parallel to your legs.
Step 3: Your upper abdomen must be off the floor.
Step 4: Now lower your limbs back to the ground and repeat.
Important Tip: Do this exercise for 2 minutes and increase gradually.
Next up: Butt Ups and Side to Side Crunches
#3 Butt Ups
Instructions:
Step 1: Get in the push-up position. Keep your elbow on the floor and rest your forearms on the ground.
Step 2: Slightly arch your back.
Step 3: Squeeze your abs and raise your glutes up. You need to draw your hips and ribcage closer.
Step 4: Pause for a second and return to the initial position.
Important Tip: Do 2 sets of 15 repetitions each. Do not let your back relax as your posture is extremely important for this one.
Next up: Side To Side Crunches
#4 Side to Side Crunches
Instructions:
Step 1: Lie on your back and bend your knees such that your feet are flat on the ground. Keep your arms on your side.
Step 2: Now slowly try and touch your right foot with your right fingertips. Engage your core while you do this exercise. Your lower back needs to be on the floor. You can lift your shoulder blades off the ground to get the correct motion easily.
Step 3: Return to the initial position and do the same for left side. This completes one rep.
Important Tip: Do 2 sets of 15 reps each. You can take a break of 10 seconds between the sets.
Next up: Burpees and Spider Plank Crunches
#5 Burpees
This exercise can be seen as a cardiovascular exercise that targets major parts of your body. It is no secret that cardio exercises can help you shed off the extras from your abdominal area. So other than cycling, walking, running or swimming, this exercise can be included in your abs workout regime as well.
Also, read 6 Intense Burpee Workouts You Should Do For Maximum Impact.
Instructions:
Step 1: Stand and keep your feet shoulder-width apart.
Step 2: Squat down to touch the floor with your fingers while keeping your back straight.
Step 3: Transfer your weight to your arm and get in the pushup position. You will have to push your legs backward for this one. Do one pushup.
Step 4: Now bring your feet forward, stand up and jump as high as possible with your hands extended up. This is one rep.
Important Tip: Do 2 sets of 15 reps each and take a 30 seconds break in the middle.
Next up: Spider Plank Crunches
#6 Spider Plank Crunches
Instructions:
Step 1: Get in the push-up position. Your hands must be under your shoulder and your toes must be on the floor.
Step 2: Lift your left leg up and slowly bring your left knee to meet your left elbow.
Step 3: Return to your initial position and do the same movement for the right side. This completes one rep.
Important Tip: Do 2 sets 10 reps each. You might find it difficult in the beginning but do not worry. Take breaks in the middle and do not force your movements. They will take time but you will get there.
Which of these exercises would you incorporate in your daily routine? Sound off in the comments below!
