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How can women get solid abs at home and without any heavy equipment, you ask? We list it down for you.
Not all of us have the time to go to the gym and get ripped. A lot of us hardly have time for ourselves. And even if we do manage to hit the gym every day, we just seem to make no progress in the torso region. That can be demotivating, right?
No wonder we end up searching for ab workout tips at home. But who else will know this struggle better than someone who has had similar issues? I have listed out some exercises for you, that when done consistently and diligently, can help you get those solid abs. The best part is that all these can be done at home.
You might need a dumbbell and an exercise ball. These are easily available online.
Let us now look at the list of best ab exercises for women.
#1 Arm-pull And Straight Leg Crunches
Instructions:
You will need a 10-15 pound dumbbell for this exercise.
Step 1: First, you need to lie on your back, keeping your arms behind you. Your legs will have to be straight, initially.
Step 2: Slowly, raise your legs up so that it forms a 45 degree with the floor.
Step 3: Now, bring your arms up over your head, all the way to your chest. Lift your shoulder off the floor and your legs further up such that your toes point to the ceiling.
This is your final position. Relax and get back to the initial form and repeat.
Important Tip: Keep your neck flexible as rigidity might end up straining it. Be careful with the posture and do not hurry. Do 2 sets of 10 each. You can also watch the video above to have an idea and follow the steps portrayed above.
Get your own set of dumbbells by clicking at the link below:
Next up: Sit Ups
#2 Sit-ups
This is the most basic, yet effective exercise that can help women get six-pack abs. Really, it is difficult to put a number on how many can one do, but you can start off with 2 sets of 10 each.
Instructions:
Step 1: To start, lie down on the floor and bend your knees. Rest your foot on the floor. You can either cross your hand on your chest or place them behind your head.
Step 2: Flex your abdomen, engage your core and lift your head and shoulder. Keep your feet on the floor. Pause for 2 seconds and go down to the initial position.
Next up: Plank
#3 Plank
There are numerous articles that mention plank as an important exercise and it is only fair because of its effectiveness.
Instructions:
Here, you start off by kneeling down on the floor. Keep your palms flat on the ground, in front of you while keeping your arms straight.
Bend forward and place your forearms on the floor, extend your legs and keep them straight, flexing your toes. Hold this position for 30 seconds making sure that your body is straight.
Relax and repeat this exercise 4 more times.
Next up: Swiss Ball Crunch
#4 Swiss Ball Crunch
Instructions:
Step 1: Get hold of an exercise ball. The only twist here is that you need to sit on an exercise ball. Your hips need to sit firmly on it.
Step 2: Slowly, move your feet away from the ball so that your back is on it.
Step 3: Place your hand on the back of your head. Engage your core and pull yourself up so that your shoulder is away from the ball.
Return to the initial position and repeat.
Do 2 sets of 10 reps.
Important Tip: In case it gets difficult for you in the beginning, you can take a 30-second break between the sets.
Stability balls: Buy Here
Next up: Body Saw
#5 Body Saw
Instructions:
Step 1: Get into the plank position that is mentioned in exercise #3. Tilt forward, keeping your toes and forearms exactly where they are such that your elbows bend slightly.
Step 2: Bend until your chin reaches your fingertips.
Stay in this position for about 10 seconds and return.
Do 5 reps of these. You can lower the time limit, depending on your body strength and increase it gradually.
Next up: Jackknife
#6 Jackknife
Also, read 4 Amazing Ab Workouts To Do At The Gym
Instructions:
Step 1: Grab an exercise ball and get in the pushup position such that your feet are on the ball. Keep your body straight and parallel to the floor.
Step 2: Engage your core and bend your knees so as to touch the ball under you. Hold for 2 seconds and get back to the initial position.
Do 2 sets of 10 reps each.
Important Tip: Be careful with the surface. In case of a slippery surface, use the necessary cushioning so as to prevent injuries.
Next up: Back Extension Leg Raise
#7 Back Extension Leg Raise
Instructions:
Step 1: Position your hips and stomach on the exercise ball with your face facing down. Place your toes on the floor and straighten your legs.
Step 2: Next, straighten your arms in front of you.
Step 3: Slowly lift your left leg off the ground such that it is about 6-7 inches away from the floor. Extend your arms as much as possible.
Step 4: Slowly return to the initial position.
Do 10 of each leg.
Are there any other exercises that you know of? Let us know in the comments below!
