Ab exercises | Ab exercises for women

Abdominal Exercise 1. Regular Crunches This is done lying with your back flat on the floor with your ankles crossed and knees raised toward your chest.

Hands can be put together in the front or placed behind the head with elbows straight out to the sides. Contract the abdomen muscles and lift your shoulders off the floor. Do not strain your neck and leave your lower back flat on the floor.

Abdominal Exercise 2. V Crunches - Using a chair, sit on the edge of the seat with your arms straight down to the side and holding the sit.

Keeping the back straight, lean the body back so it is at a 45 degree angle (like the first line of a ‘V’) .Then contract the abdomen muscles and lift the legs up toward the chest to make the knees form the second line of the V.

This abs exercise works the lower abs. Keep your back straight with no arching of your lower back when lifting the legs.

Abdominal Exercise 3. Floor leg lifts - Another good abs exercise to work the lower abs is to lie flat on the floor with your legs straight, hands to your sides or under your buttocks and lift your legs about 6 - 10 inches off the floor and hold for a few seconds. Hold the position for as long as you can without straining your neck or arching your lower spine. Repeat as many times as you can. While performing the exercises keep your abdominal muscles contracted and your lower back flat on the floor.

Ab exercises for women - Ab workout

Given below are a few of the most effective lower ab exercises:

Double Leg Lifts: This is one of the classic lower ab exercises. Begin by lying down flat on your back on the floor, with your palms, facing down, placed under the buttocks. Now, tightening your abdominal muscles, especially the lower abs, lift your legs slowly off the floor up to about 12 inches, and hold them at that position
for a count of five. Then, still keeping your focus on your lower abs, lift your legs up another 6-12 inches, and again hold them there. Take care not to use your hip flexors, and focus on tilting your pelvis instead. Then, very slowly, in a controlled manner, bring both legs down to the floor again. You can do 10-20 reps per set. And you can do 2 sets, once you gain enough strength.

Reverse Curls: This is another excellent lower ab exercise. Begin by lying down flat on the floor, with your arms by your sides, with the palms facing down. Now bend your knees, bringing the soles of your feet close to your buttocks.

Then, inhaling and then exhaling, while you simultaneously tighten your lower ab muscles, and tilting your pelvis in a curling motion bring your knees close to your chest, and then drop them down again. Do 10-20 reps per set, and do two sets once you are strong enough.

Hanging Leg Lifts: Although this lower ab exercise is more difficult, however it is very effective indeed. First, you will need to hold on to a bar over your head, so that your body hangs down. Once you are in this position, tighten your lower ab muscles and lift both your legs up in front, so that they are parallel to the floor below.

Then lower them down again. Remember not to use momentum, and hence do them in a controlled way. You can do 8-12 reps per set, increasing the number of sets as you get stronger

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