Ab Workout for Women
There are many ab workouts around, each workout has different results for different people. This Ab workout is designed to focus on some of the harder areas of the abs for women to workout. This being said, the workout can be done by anyone female or male and results will follow. So any men out there who are reading this don’t be afraid to try it work out. Just remember that this workout has women in mind. After all, ladies first…
The Basics
This ab workout includes not only the abdominals but also the lower back; this is because the back is the antagonist to our core. We must to be consistent in exercising both areas, front and back and not focusing on one area. In order to achieve overall fitness it requires to work out all areas of the body and not just a few main muscles.
Leg Lifts
Start off to warm up the abdominals and lower body by preforming leg lifts. Lay on your back, with your arms either extended straight out from your sides, along your torso or under the small of your back to help aid and support your back during leg lifts.
*Adduction/Abduction- Lift your legs about 6 inches off the ground, keeping your legs at this height throughout the exercise. Separate your legs away from each other (abduction) then back together (Adduction). Out and back is one rep.
*Extension- After finishing the first set move onto the next set immediately. This set you will keep your legs straight, bring one leg up to about 18 inches off the ground while keeping the other a few inches off the ground. Alternate legs up and down.
*Stale Mate- This time hold your legs about 12 inches off the ground, count to 5 then lower your legs about an inch then count to 5 again. Continue this until your legs are just above the ground but hold for 10 seconds when your feet are an inch off the ground.
Set 1 and 2: Abduction/Adduction 15 reps, Extensions 15 reps, Stale mate hold for 10 seconds. Repeat this for 2nd set
Set 3:Abduction/Adduction do as many reps as you can in 20 seconds, Extensions as many reps as you can in 20 seconds, Stale mate hold for 20 seconds.
2-Reverse Sit-ups
Start laying flat on your back with your legs extended, your arms can be positioned where ever is comfortable for you just as with the Leg Lifts, under the small of your back, by your side or extended making a T with your torso and your arms. Bring your knees to your chest about a 90 degree angle then lift your hips up off the ground towards the celling. bring your hips back down to the ground in a controlled motion. This is one rep, complete 10-15 for
3 sets 10 to 15 reps
3-Kick Backs
This is where the ab workout shifts to the lower back and glutes more still involving the core but making this more appealing to women trimming and toning the butt and backside.
Kick backs are simple and can be done with or without weight. Start face down on all fours (on your knees, with arms extended keeping your back straight or in a line parallel with the ground) keep your knee at a 90 degree angle and hinge at your hips. By doing so you will engage your glutes and your hamstrings while at the same time flexing and strengthening your core. Once you reach as high as you can keeping your leg at a 90 degree angle extend your leg as high as you can. Bring your leg back slowly to the position on the floor.
10-15 reps on one leg then switch legs, preform 3 sets
(If you want to add resistince you can always place a light weight 5/10 lbs in the crevese of the knee being extended back in between your hamstring and calf. If weight is added then it wont be possible to extend your leg without the weight falling so extend your leg back as far as you can keeping the weight in the crevasse of your knee).
4-Hip Raises
This exercise is saved for the last to not only help with flexing the core but also to help tone the backside once again. Lay on your back with both knees at a 90 degree angle, lift your butt and back while flexing your core. Rise up until your shoulder blades are off the ground. Your torso and thighs should be in a straight line and your knees still bent at a 90 degree angle. Return to the starting position slowly and controlled.
12-15 reps
Individual legs- Extend the right leg all the way so that the left leg is at a 90 degree angle and the right leg is parallel with the ground. Lift your hips and back off the ground just like you did with the hip raises, remember to keep your abs active and flexed. This will isolate the glutes, hamstrings and work your core all at the same time. Do 12-15 reps on your right leg then switch legs and start again with the hip raises for the 2nd and 3rd set.
