Abdominal Exercises For Women
Abdominal exercises that strengthen your core—the first place new moms should focus their fitness efforts.
Abdominal workouts for men and women consist of exactly the same exercises. Since the anatomy of the abdominal muscles is identical in both sexes, the same abdominal exercises is useful for both. However, since men possess a lower percentage of fat than women do, they are able to develop six pack abs much easier. Working your abdominal muscles necessitates the proper exercises, preformed in a slow and consistent manner.
Abdominal muscle strength is really a source of frustration for many women. Aging, stress, pregnancy and insufficient activity are all factors in depleting the abdominal core. Fortunately, there are a number of exercises that can strengthen this group of muscles and burn fat more efficiently.
Strong core muscles help stabilise the body, prevent back strain and add capacity to your swimming stroke or swing action. We’ve indicated the order in which to do a trio of moves, as it’s best to exercise large muscles first therefore the small ones aren’t too tired to aid them later in the work-out. These techniques ought to be practiced a minimum of three times each week.
The Vertical Leg Crunch
The vertical leg crunch is definitely an excellent technique for improving the abdominal region without using fitness equipment.
- Lie on your back, cross your ankle and raise your legs up toward the ceiling, straightened in the knees.
- Keep your arms at the sides on the floor for support.
- Lift your torso toward your legs, while tightening your abdominal muscles.
- Release and repeat for 12 to 16 counts.
The Bicycle Maneuver
The bicycle maneuver most effectively tones the rectus abdominus and also the oblique muscles, to provide the look of a six-pack and reduce the waistline. Perform this technique the following:
- Lie on your back with your hands behind your face.
- Hold your knees to your chest and pull shoulders up off the floor.
- Push your right leg out straight while turning your right elbow toward your left knee.
- Alternate this motion, moving your legs as if you were riding a bike, for 12 to 16 counts.
The Crunch on Exercise Ball
The crunch by using an exercise ball properly supports and cushions the rear, while allowing sufficient strengthening from the rectus abdominus. Execute these crunches the following:
- Begin by sitting atop the ball and gently rolling your down again the ball so that you are facing the ceiling using the ball under your back.
- Lay your arms across your chest.
- Lift shoulders up, tightening your abdominal muscles.
- Release your muscles, laying shoulders back against the ball.
- Don’t permit the ball to roll in this process.