Let us come clean from the start: There are a Whole Lot of “Best Ab Exercises For Girls” posts over the internet and the majority of them are intended to sell affiliate products and the studies backing them are always limited in one manner or another.
A number of years ago, it was the bicycle crunch. Subsequently, it was the traditional crunch. Then it had been the pike, the board, the roll-out… We could move on.
So we have put together a full slate of top-level choices in no particular order, along with some explanation about what makes each one great and the research backing them up, when available. We don’t leave any ab exercises behind and considered bodyweight, movements, EMG studies and various other factors for better results.
Best Ab Workouts For Women
Lie flat on your back on the ground with your knees bent and your legs settled beneath a sheet of heavy furniture or bench. Place your hands by your chest. Flexing your abdominals, lift your chest until you are in nearly a sitting position. Maintaining tension on the abs, decrease your chest to the start position.
LoudFact Tips: Keep complete control into the motion.
The main muscles involved with scissor kicks are the lower abs and your hip flexors. Lie back on the floor and with a slight bend in the knees, lift up your legs so your heels are about six inches off the floor.
Now, lift your leg at about a 45-degree angle while your left leg is reduced until the heel is about 2-3 inches in the ground. Repeat on the other side by lifting the left leg and slowly diminishing the right leg.
3. Machine Crunch
In my opinion, ab exercises with added resistance do not get enough love! They spur growth in the fast-twitch fibers like nearly nothing else, and they can really build up the “bricks” of your six-pack. By adjusting the load, then you might also train to failure at pretty much any rep goal you want. A pin-loaded machine also works well when doing drop sets.
LoudFact Tips: Do 3-4 sets of 10-15 reps.
4. Mountain Climbers
Mountain climbers are typically part of a High-intensity interval training(HIIT) exercise and will completely smoke your abs. Get into a top plank position with your feet placed at shoulder width.
Then lift your right leg up to the chest between your hands. As you return the right leg back to the plank, then lift the left foot and draw left knee into the chest between your palms. Keep your upper body repaired in position and avoid hiking your buttocks.
5. Reverse Crunches
Reverse crunches would be the opposite of conventional crunches. This exercise might look easy but can end up being lethal. Lie on the ground with your hands under your lower spine. Keep a small bend at your knees and lift your feet so that they are 2-4 inches away from the ground. Lift your knees to your chest while keeping up the bend in the knees.
Return to the starting position and do not let your toes touch the ground. You can also perform the reverse crunches on a flat bench. Doing so will increase the negative motion which in turn will increase the strain in your lower abs.
6. Slider Knee Tuck
You’ll need sliders or even a towel for this exercise. Put both your feet on the sliders and pull in your toes to your chest between your palms. Push feet back into the starting position and repeat for the goal reps.
Maintain a tight heart, exhale, and contract your abs at the peak of the motion. Ensure you don’t hunch your shoulders and back or lean forward too much when performing this exercise.
7. Hanging Leg Raises
Hanging leg raises are an isolation workout along with your abs will be completely exhausted after this exercise. You could perform this exercise on a pull-up bar or parallel bars. Most people make the mistake of using momentum to lift their legs.
Doing so can eliminate the tension in your lower abdomen. Your upper body should not swing while you perform the hanging leg raises.
8. Flat Bench Leg Raises
You should consider adding a lower abs workout like the leg raise on your workout arsenal to target the lower abdomen. You can conduct the leg increases on a flat seat or a decline bench. Lie back on a bench when facing the roofing. Gradually increase your legs so they are perpendicular to the floor. Your toes should be an inch away from the ground in the base of the movement.
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Apart from this 8 killer ab workout, there are certain other ab workouts for women available which may produce amazing effects. Along with these killer ab workouts consider maintaining a healthy diet to achieve your fitness goal in a short span.