You can’t hide behind those long tees any more. No longer must you obsess over that extra fat. No longer are you going to fret about those love handles. Because, we have a plan!
All you women out there, who hate those tiresome crunches, worry not. This is a no-crunch zone. Yet, this plan is carefully established to hit every angle of that stubborn fat. Jump on board, because we’ve got great Ab Workouts for women, perfect for those looking to build a stronger V-core.
1. Stability Ball
Working out with a stability or balancing ball makes exercising less of a chore. This choice of workout equipment will give you a strong core whilst working out at home. You may be familiar with this being used to perform crunches, however this doesn’t have to be the case. The balancing ball is a versatile piece of equipment.
Let’s begin our first workout:
- Lie on your stomach right over the stability ball.
- Make certain your body is straight, with your toes touching the floor.
- Now, here’s the tricky part: with your arms stretched out, either over your head or on the sides, begin to roll the ball from side to side. The key is to maintain balance and keep yourself from falling off.
- Each time you move, your body is squeezed against the ball and the impact reaches your oblique’s.
This exercise is great way to rid yourself off those love handles and really work those side muscles.
2. Ab wheel rollouts
Doing justice to its name, the ab wheel really is aimed specifically for your abdominal area. With various models in the market, there is an assortment of ab wheels out there to do service to that area of your body.
So let’s work with the conventional one; with a wheel in the middle and handle grips on either side. To begin your workout, follow these steps:
- Sit in a kneeling position on a yoga mat or knee pad
- Position your knees a little wide, with your toes resting on the floor.
- Place the ab wheel perpendicular to your shoulders. Keep your core firm; don’t sag. You don’t want to hurt your back in the process.
- Now, for the best part: roll out the wheel in front of your body as far as you can. Then, roll back in. If you’ve never used an ab wheel, START SLOW. Roll out about 3 feet far from the wall. The wall will act as a barrier to control your movement.
- Next, maneuver the wheel’s grip to steer left and right. The alternating between forward, left and right will work up your oblique’s and shape them up.
The idea with the ab wheel is to roll slowly so that you work up some sweat and put every part of your midsection to work.
3. Hula hoops
Yes, the hula hoops! You were waiting for this one, weren’t you! Available at almost every fitness store, this is an inexpensive method to work those oblique’s. To begin your workout with these, firstly play some music to really set the rhythm. Then start twisting your hips to work the hula hoop around your waist; higher up and then lower. Continue this tempo for about 10 minutes. You will begin to feel your side muscles responding.
With a continuous use of this simple workout, you will feel your oblique’s strengthened and midsection more toned.
4. Captain’s Chair Leg raise
Performing a leg raise on the Captain’s Chair is effective because it places just the right amount of stress on your abdomen. As a result, it strengthens your thighs and tones the abs. So how do you exercise on this equipment? Don’t worry, it’s quite simple:
- First, stand on the chair and grip the handles.
- Next place your back against the support so that it remains straight throughout.
- Here’s the key part: bend your knees and bring it up all the way so it’s aligned to your hip. Now lower it back down.
- Repeat the exercise for about 15 reps.
If this is too easy for you, you can turn things up by adding a weight on your feet or knees; like dumbbells or squeeze a ball in between your legs.
5. Walk the Plank & Rotate
This exercise can be performed in the privacy of your own home. No need for any equipment, the walk the plank and rotate is a simple workout technique. In order to begin, you need to first find an elevated object (15-20 inches off the ground) to exercise against. A stair or a low table could work.
Shall we begin…?
- Place both your palms on the elevated surface, with your body straight. Stand on your toes. Your body will make a 45 degree angle against the floor.
- Next, placing your weight on your left hand, raise your right hand as you rotate your body to the right. So you are now turned to your right side completely.
- Keep this position intact.
- Finally, do the same with your left hand, placing weight on the right hand.
With this exercise, you’re working your entire core and shoulders.
6. Resistance Bands
The resistant band is a flexible way (literally) to work up your flat abs. They may be available at different levels; low resistance i.e. about 3-5 pound dumbbell to high resistance i.e. 20 or more pounds. They are aimed to flatten your midsection and strengthen your core.
Depending on the intensity of your workout, make your choice.
To get started with the resistance band exercise:
- Be seated on a yoga mat.
- Hold the tube from the middle. Next, place your foot in each of the loops on the resistance band.
- Lie down, face up, all the while keeping your core tight; i.e. keep your stomach tucked in.
- Then lift both legs up so they are almost pointing towards the ceiling.
- Keeping the band securely in your hand, scissor your legs up and down one at a time. Move slowly and keep your toes pointed so that your thighs are stretched.
- Complete a minimum of 10 to 15 reps, depending on the elasticity of the band.
The reason why this resistance band has made it on our list is not only because it’s inexpensive, but also because it’s portable. So whether you want to work out at home, a gym or in the park, it’s right there with you!
Get set to show off those flat abdominals!
There you have it; a workout master plan for your flat abdominals. Say no to that extra padding and love handles. Follow these exercise routines with a healthy diet plan, and you’ll be sporting those great abs and fitting into the outfit of your dream.