BEST AB WORKOUT FOR WOMEN TO
GET
SEXY ABS FAST
Training
abs is essential for a sexy midsection.
There are several workouts that work fast, your body is your best source
of resistance, you don’t need any fancy equipment to get cut abs. It all comes down to training faithfully at
least 5 days a week and eating a clean diet.
If you
train hard then do yourself a favor and eat a diet rich in protein, fresh
veggies, fruits and good fats so you will be able to see your hard work pay off
when you look in the mirror.
Here
are a few of my favorite exercises that hit the lower and upper abdominals and obliques. As you train focus your mind on the muscles
you are working, it will aid in sculpting your desired six pack faster.
For
best results do the exercises until failure.
Do 2 to 5 sets of 25 each exercise.
As you continue to train your abs your midsection will become stronger
and your endurance will increase as well.
Always
look at training as a gift. Enjoy your
special time alone as you train. The
exercises listed can be done in the comforts of your home, no gym necessary!
LOWERS AB TRAINING:
1.
REVERSE CRUNCH
Lie
on the floor with your hands behind your head, elbows stretched out flat, feet
flat, knees together. Then slowly raise
your feet up toward the ceiling bringing your head to your knees, exhale slowly
as you go up, pause and then slowly uncurl back to the start position.
2.
V-UP
Lie
on the floor, place your arms straight above your head raising your feet and
legs to a 45 degree angle, lean back on your
torso as a counterbalance, try to keep you legs straight, pause and
return slowly to start position.
3.
SCISSOR KICKS
Lie
on the floor face up, place your hands under your lower back and glutes for
support. Lift both legs several inches
off the floor keeping them straight with toes pointed. Smoothly scissor kick your legs 24 times up
and down as though you were swimming, then lower legs back down to start
position. Tip: The higher your legs the easier the lower to
the ground your legs are the more challenging it is.
UPPER AB TRAINING:
4.
CRUNCH
Lie
on your back and place both hands slightly behind your head with elbows flared
out flat and knees bent hip width apart.
Lift your head and upper back off the floor slowly to bringing rib cage
and hips closer together, pause, and then return back to start position.
5.
BALL CRUNCH
Lie
on a stability ball so your lower back and midsection is supported. Place hands
slightly behind your head and place your feet hip width apart. Curl up on off
ball, lifting your head, shoulders and midsection off the ball, slowly. Pause and then return slowly back to start
position.
6.
MASON TWIST
Sit
on floor with knees bent and feet hip width apart. Inner lock your fingers in front of you then
lift fee up off the floor several inches keeping your feet together. Then put palms together and twist side to
side touching the floor each time. Go
fast on this exercise, it will hit your core big time, so don’t forget to
breath. Complete 24 times and then
return to start position.
OBLIQUES TRAINING:
7.
OBLIQUE CRUNCH
Lie
on floor face up with feet flat place both hands lightly behind your head,
elbows flared out. Twist at the hip and lie your knees on the floor, then curl
up slowly with shoulders off the floor keeping elbows out flat, pause and then
return to start position.
8.
CROSSOVER FLOOR CRUNCH
Lie
faceup and place both feet on the floor hip width apart. Place one ankle over the opposite knee. Place both hands behind head with elbows
flared out and flat. Curl up and across
lifting and twisting slowly towards the opposite knee that is up. Do all reps before starting on the other
side. Return to start position to do the
other side.
9.
REACHING CROSSOVER CRUNCH
Lie
faceup with feet flat on floor, straighten arms and reach both arms to the
outside of your hip over to one side, pause and then lower part way and then
reach to the other side.
CORE TRAINING:
10.
SIDE PLANKS
Lie
on your hip on the floor and place your elbow below you with your forearm place
directly in front with hand flat on the floor to support you, place hand on
your opposite hip. Raise your hips and
waist making your body a straight line from your head to your feet, pause, and then
return to start position. Do all reps on
one side before turning over to do the other side.
11.
PLANKS
Face
down with your lie on your belly and elbows with hand flat on the floor. Raise your body straight using your toes for
support hold for 20 seconds breathing through it, hold all muscles tight, and
then return to start position. Repeat.
12.
SUPERMAN
Lie
on floor on your belly with outstretched arms. Raise your arms and feet up off
the ground as high as you can while looking down, hold for 20 to 25 seconds,
and then return to start position and repeat.
Exercise is a gift that only you can give yourself. Take time to pamper yourself by on honoring your body, doing so you will feel healthier, happier and more empowered. It's worth setting aside 30 to 60 minutes a day to let you know how much you love and care about you!
Happy training!
Carol Whitaker
Life Transformation Expert
http://carolwhitaker.com
Comments