The Four Most Effective Abdominal Exercises For Women

Ab exercises are usually performed by women in order to shape the tummy by strengthening the abdominal muscles. Many women also do ab exercises after pregnancy for a tighter middle. Working the upper and lower portions of the abdomen will result in the best toning. Some ab exercises are best done with specific equipment. Some of these exercises, however, are simple enough that no equipment is needed.

One extremely effective exercise for the abs is the crunch. But, it’s easy to do these exercises incorrectly. There are a number of ways to ensure that crunches are done the proper way to get the most out of the workout. An exercise ball can be used for beginners to start crunches. While sitting on the ball, put your hands behind your head. Keep your shoulders high on the ball as you level your legs across the floor. Raise the pelvis and tighten the abdomen. Lift your shoulders while keeping your elbows pointing away from the body. Both the abs and glutes will get a workout with this exercise. These can be done in a few sets of about 15 reps.

The decline crunch also provides a good ab workout. This one is done on a decline board like the ones usually found in gyms. Lying on this device will make the crunches more effective. The board will also make sit ups a better ab exercise.

Leg lists are a different way to work the abs. These are done by simply lying on the back and raising the legs. It only takes a few inches to get the abs tightened. The lift should be held for as long as possible. Two or three sets of about 10 reps is sufficient to strengthen the abdominals.

One of the most useful gym exercises is called the captain’s chair. Lay the arms on to bars on the machine that are located on the machine. A back rest will be there to hold your back, but the other parts of the body will not be supported. Hold the abs tightly and bring up your knees. Keep in this position a few seconds. Then, lower the legs slowly back down. This works the different ab muscle groups.

The floor bicycle exercise can be done without using equipment. This can be done by lying on the back on the floor and placing the hands behind the head. Place the legs straight. Lift a knee and the shoulders while keeping the abs held tense. Bring one knee to one elbow and then lower both of them back to the floor. Next, bring the opposite knee and elbow together and continue alternating. Avoid putting any unnecessary stress on your neck. This exercise can be done with the knee touching the elbow on the same side, or by adding a slight twist it can be done with opposite knees and elbows.