Ladies, are you dreaming of a ripped core but are clueless about your workout? You are not alone! A lot of us do the exercises we are aware of and hope to get the results instantly. Not only that, we also do insane number of reps hoping for an overnight miracle. This is a fact that we are not really proud of believing in. But can we help it really? Well you can.
Crunches
This article will give you some of the most effective ab exercises for women that will help you tone up your belly and get the abs that you have always wanted. Also, we will share a few tips that will help you take your workout and diet to another level all together.
So let us get started with some important tips that we must remember:
a) Do not do 10 exercises without perfecting even 1 of them. We are not saying that doing 10 exercises is wrong. All we are saying is that if you do not have the time to devote to a lengthy regime and hence you do the exercises in a hurry without looking at the form or posture, it absolutely makes no sense. Look at quality, not quantity.
b) Diet is important. So if you feel that doing 1 hour of hard core exercises and then treating yourself with a tiny doughnut will help you get what you want, you are mistaken.
c) You need not do ab exercises everyday. 4 days a week is perfect as that gives your body time to recover. However, cardio exercise of your choice is a must. You should do 40-45 minutes cardio everyday.
d) Spot reduction is not real. Hence, losing overall body fat should be your goal.
e) Ladies, please do not fall for the ‘women cannot lift’ trap. You can! All you need is the confidence to do so.
Once we are sure of these points, let us look at some ab workouts that will help you get ripped abs.
Exercise #1
Hanging Leg Raises
Instructions:
Step 1: Hold a pull up bar and make sure to maintain an overhand grip. Keep your arms straight and your legs off the floor.
Step 2: While keeping your legs straight, engage your core and raise your legs up towards your chest.
Step 3: Once your thighs touch your chest, lower your legs back down to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #2
Bicycle Crunch
Instructions:
Step 1: Lie down flat on the floor and keep your arms by your side.
Step 2: Keeping your legs straight, lift them off the floor. At the same time, keep your hands behind your head.
Step 3: Bend your left leg and bring your knee close to your chest. Simultaneously, bring your right elbow towards your left knee and try to touch it,
Step 4: Return to the initial position and repeat for the other side. This makes 1 rep.
Do this exercise for 2 minutes and do fast motions.
Exercise #3
Reverse Crunches
Instructions:
Step 1: Lie on the floor and keep your legs extended in front of you. Keep your arms by your side.
Step 2: Get in the tabletop position by bending your knees such that your thighs are at 90 degrees with the floor and your calves are parallel to the ground.
Step 3: Keep your arms stationary and pull your legs back towards your chest. Your hips will be off the floor, too. Go back until your knees touch your chest.
Step 4: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 20 reps each.
Exercise #4
Abs Rollout
Instructions:
Step 1: Kneel down and keep your knees under your hips. Your arms will be under your shoulders. Keep a towel under your palms.
Step 2: Now, straighten your upper body as you push your arms straight ahead. Keep your back neutral and engage your abs.
Step 3: Go as far as possible and get back up to the initial position by pulling the towels in. Repeat.
Do this exercise as many times as you can.
Exercise #5
Candlestick Burpees
Instructions:
Step 1: Lie down on the floor and keep your arms by your side. Extend your legs in front of you.
Step 2: Quickly, lift your legs off the floor and bring them towards your chest. Go as high as you can by lifting your butt and lower back off the ground.
Step 3: Bring your legs back down and get on your feet by lifting your back and head off the floor. Come in a squat position.
Step 4: Bring your palms on the floor such that your knees are between your arms.
Step 5: Push your legs back to get in the push up position. Do a push up.
Step 6: Pull your legs back in front and lie down to do another reverse crunch. Repeat.
Do this exercise for 2 minutes.
