Tired of doing crunches? Mix it up with other effective ways to work out abs.
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Finding the best ways to work out abs can be a challenge especially if you can’t shell out any more cash on gym memberships and personal trainers. The good news is that you can do any of these 9 great exercises without even leaving your home or using any complicated equipment.
1. Crunches. Lie on the floor and put your hands across your chest. With your legs a few inches apart, bend those knees and plant both feet firmly on the ground. Curl your shoulders upward and hold it when you get to a 45-degree angle. Slowly go back down and start all over.
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2. Frog Leg Crunches. There are many ways to work out abs than just regular crunches, and this is one of them. Place your hands across your chest and lie flat on the floor with the soles of your feet touching each other, forming a diamond. Try to keep your outer thighs, knees and calves as close to the floor as possible. Lift your torso slowly while curling your pelvis and hold that position, then slowly go back down and begin again.
3. Crossover Crunches. Assume the crunch position. Instead of going up vertically, try moving diagonally, doing both sides interchangeably. This will give your obliques a really good workout.
4. Raised Leg Crunches. Different crunch variations are great ways to work out abs, so utilize as many as possible. Lie on the floor and rest both legs up on a chair or bench, keeping your thighs perpendicular to the ground. With both hands across your chest, lift your upper body toward your knees and hold it there. Slowly go back down and start over.
5. Raised Leg Knee-ins. Lie on the floor and tuck your palms beneath your hips. Keep your legs straight out and suspended a few inches above the floor. Lift one knee toward your torso, hold it there, straighten it back out, and then do the same with the other knee.
6. Hanging Single Knee Raises. These raises, although a little more challenging than the rest, are effective ways to work out abs. Hold on to a chin-up bar, your body dangling, with both hands shoulder-width apart and palms facing away from your body. Raise one knee as high as you can while trusting forward slightly. Repeat with the other knee.
7. V-Spread Toe Touches. Lie back on the floor, raise your legs up to 90 degrees, and spread them to form a V. Lift your shoulders toward the direction of one leg, reach out, and hold it for a second. Go back down and repeat on the other side.
8. Hanging Knee Raise Crossovers. This works a lot like #6, but instead of lifting one knee at a time, you lift both. Twist your pelvis as you lift your knees. These added moves are great ways to work out abs.
9. Vacuums. While keeping your upper body upright, place your hands on your hips, kneel down, cross your feet from behind, and sit on them. Exhale as you suck in your gut. Hold for a few seconds, breath in, and then repeat. Not only is this exercise effective, it’s also very relaxing.
Use these 9 great ways to work out abs and you won’t have to worry about flab ever again!
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Suffering from washboard abs-envy? Want to know how you can score six pack abs for women?
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Women from all walks of life are reminded every single day about their physical imperfections. It does seem like six pack abs for women are unattainable unless you’re a supermodel or hot Hollywood actress. But the truth is, even the most average Jane can get sexy abs.
Just like men, women have struggled for years to lose weight and define their midsection. Unlike men, however, women are required to exert a little more effort to build muscle. Even though women need to push a little further than their male counterparts, it doesn’t mean it can’t be done.
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Don’t be discouraged by all the pessimism going around. You may not be a hot rising star or the new cover girl for a magazine, but six pack abs for women ARE attainable -- that’s the most important thing you need to know.
You also need to know HOW you can achieve a great body. Setting these three central and realistic goals will help you get your fitness program in gear:
- Get rid of belly fat;
- Build a cardiovascular workout routine; and
- Zero-in on those abs!
Dieting has had a perceived negative connotation, especially for women. When in fact, all it requires is regularly eating (take note: not STARVING) the right kinds of food. Forget about fad diets, artificial food supplements, and extreme “zone” regimens for a second, and concentrate on getting the essential macronutrients by eating well-balanced meals.
This is the first step to getting six pack abs for women.
The female anatomy is designed to store more fat in preparation for childbirth and rearing, but don’t let that get in the way of your goal. If you’ve been used to eating on the go (e.g. fast food and take-out), it is high time you re-evaluate your eating habits. Changing the way you eat and what you eat can improve your metabolism considerably.
A little planning and a whole lot of determination can go a long way when it comes to your diet. By eating small, balanced meals frequently, you allow your body to stay nourished and “full” so you don’t over-eat at any given time. Sticking to lean proteins, a small amount of healthy fats, and whole grains is ideal.
The next step to getting six pack abs for women is a well-rounded cardiovascular routine. Regularly performing a variety of fun, blood-pumping exercises, such as aerobics classes, jogging, and swimming will help condition your WHOLE body.
These holistic exercises will also prepare your abdominal muscles for your next and final goal – abs training and sculpting.
Really getting in there with regular crunches, sit ups, or other ab-specific exercises will help define and sculpt your obliques, and lower and upper abdominals. Increasing your reps and frequency is crucial in developing six pack abs fast.
If you really think about, getting six pack abs for women isn’t complicated at all. Six pack abs don’t discriminate, and so shouldn’t you. Get right on your fitness program and start working on those abs today!
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