There are a number of lower ab exercises for women. But those exercises are mostly effective that target your multiple abdominal muscles. Exercises that focus more on your muscles will help you gain greater strengths over time. Now let us check those lower ab exercises for you if you’re a woman.
Static Press At 90-Degree
This is done at the beginning of workout. This is an excellent way to wake up the core.
- At first lie facing up. Bent the knees and hips at 90 degrees. Keep the feet flexed.
- Now extend both arms. Press your palms on top of the thighs. Then take a deep breath in. When you’re exhaling, you’ve to brace the abs in tight and press the lower back against floor. At the same time push the thighs into your hands. During this time your legs will be unmoved.
- Release after holding foe 1 minute.
- Repeat the whole procedure several times.
Resisted Single-Leg Stretch
This exercise uses similar pressing action as done in the static press. But the weight due to your extended leg makes this exercise more challenging.
- At first lie on the back. Then bend both of your knees into the chest. Keep feet flexed.
- You’ve to interlace the fingers on top of the right thigh. Now extend the left leg out in parallel to floor.
- Then lift your shoulders and head off the floor. Now curl up over top of your ribcage. At the same time look at the legs.
- Now press the palms against the right thigh. While doing this tip your pelvis to bring the right knee in towards the chest.
- Then switch both legs. Press the palms against your left thigh while the right leg will be extending in parallel to floor.
- Repeat the procedure several times.
This relatively small movement can strongly affect the lower abdominal muscle.
- At first sit with the knees bent. Keep the feet flat and on the ground. You’ve to lean back to prop the upper body up on the elbows. Keep your palms facing down.
- Now brace the abs in tight position. Lift the legs into a 90-degree angle. Remember that your knees should be touching and the toes pointed.
- Then slowly bring the legs over to left while you keep both your hips on the ground. Also, maintain that 90-degree angle with the legs and lower those legs. Now lift the legs up to right like a letter 'U' with the knees.
- Alternate sides every time you go the whole procedure.
Reverse Plank Hover
This exercise can engage the abs and almost every other muscle in the body.
- At first sit with extended legs. Keep your feet flexed. Keep both hands just outside the hips. Your fingertips will face your forward.
- Now brace the abs in tight condition. Press down through the arms and lift the hips a few inches off from the floor.
- Then bend the knees slightly. Keep the heels on ground.
- You’ll inhale and scoop the abs in deeper towards the back. And while you exhale, fully extend the legs. Try to push the hips slightly behind the shoulders.
- Then bend the knees and return the hips under shoulders to gently lower them to the floor.
- Repeat the procedure for several times.
Criss-Cross Lift and Switch
This exercise will double benefit you compared to other exercises if done properly.
- Lie on the back with the arms by the sides. Also, extend your legs straight up towards the ceiling.
- Cross your right leg over the left leg. Keep toes pointed. Now brace the abs in tight and inhale. At the same time, lower both legs about 45 degrees. When you exhale, bring both legs back into the body. Lift both legs overhead on an angle. While doing this lift the hips and keep them back off the floor. You’ve to press down on floor using both arms for support.
- Pause for a while and then return to starting position.
- Repeat for several times.
Inching Elbow Plank
You’ll feel the affect in the abs, arms and shoulders while doing this exercise.
- At first, begin in plank position with elbow. Keep both hands clasped. Keep your feet slightly wider (than hip-width apart).
- Now step the left foot towards the hands. Do this while you begin to lift the hips up slightly. And also quickly making another step in with the right foot.
- Then step your left foot in again. Lifting the hips higher and do again with your right. This will ensure that your hips ultimately end lifted high in pike position.
- Now slowly inch back out. Reverse that way you walked in. Continue doing this until you can return to starting plank position.
Full Plank Passé Twist
This dynamic twist ab exercise targets obliques and abdominal muscles.
- You’ve to begin in full plank position. Keep the feet together.
- Bend the right knee across to your left. At the same time, slide your right foot up to the inside of the left knee. This is a passé position. Remember, the hips should turn to left and you are pivoting slightly on the ball of the left foot.
- Now slide the right leg back to starting position.
- Repeat the procedure for the left side.
This is another effective ab exercise for women.
- At first lie facing up. Keep the knees bent and turned out. Keep the feet flexed. Also, keep the heels pressed together.
- Now inhale and lift the shoulders and head off the floor. Curl up over the ribcage and look at the legs.
- Reach the arms outside of the hips off of the floor. Keep your palms facing down.
- When you exhale, you’ve to press out through the heels. At the same time extend the legs at 45 degrees and squeeze the backs of knees together. Then, inhale and bend the heels back into the body.
Last update: February 15, 2017 05:46:12 pm