It's true the things they say that lack of knowledge is one of the worst thing that could ever happen to an individual. If I hadn't known the web and in some way I just got to know what six-pack is (and of course believe in the typical conception that only men have them); I most probably would laugh at any female that told she wanted to develop a six-pack. You'll wonder at the rate at which modern girls go about training in order to build a six-pack by undergoing numerous kinds of Abs exercises for ladies. Sometimes, I'm even scared when I see the end product Abs.
There are some great Abs exercises for women who a lot desire the much recommended six-pack Abs. You don't have to go to a fitness center to acquire a very good Abs exercise. These workouts can be performed one at a time when you have a few minutes to sacrifice.
The Plank
- Lie on your stomach and lift your upper body by positioning your elbows and forearms on the ground.
- Lift your legs by balancing on your toes.
- Tighten your stomach muscles while keeping your back flat.
- Hold for 25 to one minute, lower and repeat.
- Do around 3 to 5 repetitions.
The Bicycle
- Lie on your back.
- Bend your knees and hips to a 90-degree angle.
- Put both hands behind your head and snuggle your chest forward.
- Straighten your right leg and bring your left leg toward your chest.
- While doing this, move your right shoulder to your left knee.
- Repeat with the opposite shoulder and leg, so that it appears to be if your legs are pedaling.
- Do at least 12 to 16 reps.
The Bicycle Maneuver
The bicycle maneuver most efficiently tones the Rectus Abdominus and also the oblique muscle tissue, to provide the look of a six-pack and decrease the waistline. Complete this technique as follows:
- Lie with your back with your hands behind your head.
- Hold your knees to your chest and pull your shoulders up away from the floor.
- Push your right leg out straight while turning your right elbow toward your left leg.
- Alternate this motion, moving your legs as if you are biking, for 12 to sixteen counts
The Exercise Ball Crunch
The crunch with the aid of a training ball correctly supports and cushions the back, while allowing adequate strengthening of your Rectus Abdominus. Perform these crunches just as follows:
- Begin by sitting on top of the ball and gently moving your back straight down the ball so that you are facing the ceiling with the ball beneath your back.
- Lay your arms across your chest.
- Lift the shoulders up, tightening your ab muscles.
- Release your muscles, resting your shoulders back against the ball.
- Don't let the ball to roll during this method.
The Reverse Crunch
- Lie on the ground with both hands on your sides.
- Pull your knees up so they are in a 90-degree angle.
- Use your Abs to pull your legs in the direction of your upper body as you exhale.
- Inhale while you lower your knees back to a 90-degree position.
- Do a minimum of twelve to sixteen repetitions.
The Vertical Leg Crunch
The actual vertical leg crunch is a great way of raising the abdominal region without having to use fitness equipment.
- Lie on your back, cross your ankle and lift your legs up in the direction of the ceiling, straightened at the knees.
- Keep your arms at your sides on the floor for support.
- Lift your upper body in the direction of your legs, while tightening the stomach muscles.
- Release and repeat for twelve to sixteen counts.
The Swinging Squat
- Hold a medicine ball with you.
- Stand with your feet shoulder-width separately.
- Lower yourself into a squat.
- As you squat, lower the medicine ball and swing it back between your legs.
- As you rise up, swing the medicine ball back upward and directly over your head.
- Then lower back into a squat and repeat.
- Do this 20 times.
The Tossing Squat
- Place a medicine ball on the ground just before your feet.
- Stand with feet shoulder width apart.
- Lower yourself into a squat; don't allow your knees move past your toes.
- Pick up the medicine ball using both hands.
- As you get up out of the squat, toss the medicine ball up about three feet in the air.
- Catch the ball and then squat back down, touching the ball to the floor. Repeat this 10 times.
The Squat Extension
- Stand on your feet shoulder-width apart.
- Using both hands, hold a medicine ball straight up above your head.
- Squat lower at the same time bend your arms behind your head, keeping your elbows up.
- As you stand back up from the squat, straighten your arms up above your head.
- Repeat this 15 times.
The Twist
- Stand with your back about 2 feet away from the wall.
- Hold a medicine ball in your hands.
- Keep the feet shoulder-width apart.
- Still holding the ball, extend your arms at shoulder level.
- Turn your upper body gradually to one side till you touch the wall with the ball.
- Use your abdominal muscles to assist you turn.
- Slowly turn back to middle and then head for the opposite side.
- Do this 15 times.
The Leg Raise
- Lay on the floor together with your legs out straight.
- Hold a medicine ball behind your head; your arms must be straight back next to your ears.
- Contract your abdominal muscles.
- Lift your legs up off the floor until they are straight up toward the ceiling.
- Slowly lower your legs down again until they are about 1 foot off the ground.
- Lift your legs back up toward the roof.
- Repeat this exercise 20 times.
You know... perhaps I could use a little philosophy here; why do women always want to do everything men do (even better)? I am not against it (on the contrary, it will only help the world); all I am concerned with is getting themselves hurt in the process. Ladies, just stick to these Abs exercises for women that I have given and don't naughtily try to go more extreme.
There are some great Abs exercises for women who a lot desire the much recommended six-pack Abs. You don't have to go to a fitness center to acquire a very good Abs exercise. These workouts can be performed one at a time when you have a few minutes to sacrifice.
The Plank
- Lie on your stomach and lift your upper body by positioning your elbows and forearms on the ground.
- Lift your legs by balancing on your toes.
- Tighten your stomach muscles while keeping your back flat.
- Hold for 25 to one minute, lower and repeat.
- Do around 3 to 5 repetitions.
The Bicycle
- Lie on your back.
- Bend your knees and hips to a 90-degree angle.
- Put both hands behind your head and snuggle your chest forward.
- Straighten your right leg and bring your left leg toward your chest.
- While doing this, move your right shoulder to your left knee.
- Repeat with the opposite shoulder and leg, so that it appears to be if your legs are pedaling.
- Do at least 12 to 16 reps.
The Bicycle Maneuver
The bicycle maneuver most efficiently tones the Rectus Abdominus and also the oblique muscle tissue, to provide the look of a six-pack and decrease the waistline. Complete this technique as follows:
- Lie with your back with your hands behind your head.
- Hold your knees to your chest and pull your shoulders up away from the floor.
- Push your right leg out straight while turning your right elbow toward your left leg.
- Alternate this motion, moving your legs as if you are biking, for 12 to sixteen counts
The Exercise Ball Crunch
The crunch with the aid of a training ball correctly supports and cushions the back, while allowing adequate strengthening of your Rectus Abdominus. Perform these crunches just as follows:
- Begin by sitting on top of the ball and gently moving your back straight down the ball so that you are facing the ceiling with the ball beneath your back.
- Lay your arms across your chest.
- Lift the shoulders up, tightening your ab muscles.
- Release your muscles, resting your shoulders back against the ball.
- Don't let the ball to roll during this method.
The Reverse Crunch
- Lie on the ground with both hands on your sides.
- Pull your knees up so they are in a 90-degree angle.
- Use your Abs to pull your legs in the direction of your upper body as you exhale.
- Inhale while you lower your knees back to a 90-degree position.
- Do a minimum of twelve to sixteen repetitions.
The Vertical Leg Crunch
The actual vertical leg crunch is a great way of raising the abdominal region without having to use fitness equipment.
- Lie on your back, cross your ankle and lift your legs up in the direction of the ceiling, straightened at the knees.
- Keep your arms at your sides on the floor for support.
- Lift your upper body in the direction of your legs, while tightening the stomach muscles.
- Release and repeat for twelve to sixteen counts.
The Swinging Squat
- Hold a medicine ball with you.
- Stand with your feet shoulder-width separately.
- Lower yourself into a squat.
- As you squat, lower the medicine ball and swing it back between your legs.
- As you rise up, swing the medicine ball back upward and directly over your head.
- Then lower back into a squat and repeat.
- Do this 20 times.
The Tossing Squat
- Place a medicine ball on the ground just before your feet.
- Stand with feet shoulder width apart.
- Lower yourself into a squat; don't allow your knees move past your toes.
- Pick up the medicine ball using both hands.
- As you get up out of the squat, toss the medicine ball up about three feet in the air.
- Catch the ball and then squat back down, touching the ball to the floor. Repeat this 10 times.
The Squat Extension
- Stand on your feet shoulder-width apart.
- Using both hands, hold a medicine ball straight up above your head.
- Squat lower at the same time bend your arms behind your head, keeping your elbows up.
- As you stand back up from the squat, straighten your arms up above your head.
- Repeat this 15 times.
The Twist
- Stand with your back about 2 feet away from the wall.
- Hold a medicine ball in your hands.
- Keep the feet shoulder-width apart.
- Still holding the ball, extend your arms at shoulder level.
- Turn your upper body gradually to one side till you touch the wall with the ball.
- Use your abdominal muscles to assist you turn.
- Slowly turn back to middle and then head for the opposite side.
- Do this 15 times.
The Leg Raise
- Lay on the floor together with your legs out straight.
- Hold a medicine ball behind your head; your arms must be straight back next to your ears.
- Contract your abdominal muscles.
- Lift your legs up off the floor until they are straight up toward the ceiling.
- Slowly lower your legs down again until they are about 1 foot off the ground.
- Lift your legs back up toward the roof.
- Repeat this exercise 20 times.
You know... perhaps I could use a little philosophy here; why do women always want to do everything men do (even better)? I am not against it (on the contrary, it will only help the world); all I am concerned with is getting themselves hurt in the process. Ladies, just stick to these Abs exercises for women that I have given and don't naughtily try to go more extreme.
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