Top 10 best abdominal exercises for women
Abdominal exercises are an important part of any fitness routine, as they help to strengthen and tone the muscles in your midsection. Not only do strong abs look great, but they also help to improve your posture, reduce back pain, and boost overall physical performance.
If you’re a woman looking to get in shape and strengthen your abs, there are plenty of exercises to choose from. Here are the top 10 best abdominal exercises for women:
1 – Planks
Planks are a simple yet highly effective abdominal exercise for women. Planks are a great exercise for strengthening the entire core, including the abs, back, and obliques. To perform a plank, start in a push-up position with your arms straight and your hands placed slightly wider than shoulder-width apart. Keep your body straight and tense your core muscles as you hold the position for 30 seconds to one minute. Planks work the transverse abdominal muscles, which are responsible for maintaining good posture and keeping your midsection looking toned and flat. As you progress, you can try holding the plank for longer periods of time or adding in variations like side planks or plank jacks.
2 – Sit-ups
Sit-ups are a classic exercise for toning the abs and have been a staple in fitness routines for decades. To do a sit-up, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your upper body towards your knees, using your abs to pull you up. Lower yourself back down slowly and repeat.
3 – Russian twists
Russian twists are a great exercise for targeting the obliques, the muscles on the sides of your abs. To do a Russian twist, sit on the ground with your knees bent and your feet flat. Lean back slightly and lift your feet off the ground, keeping your abs engaged. Hold a weight in both hands and twist your upper body to the left and right, using your obliques to control the movement.
4 – Bicycle crunches
Bicycle crunches are a more advanced version of sit-ups that target both the abs and obliques. To do a bicycle crunch, lie on your back with your knees bent and your hands behind your head. Lift your head, shoulders, and upper back off the ground and bring your right elbow towards your left knee while straightening your right leg. Switch sides and repeat, bringing your left elbow towards your right knee.
5 – Leg raises
Leg raises are a simple yet effective exercise for toning the lower abs. To do a leg raise, lie on your back with your hands by your sides and your legs straight. Lift your legs off the ground and raise them towards the ceiling, keeping them straight. Lower them back down slowly and repeat. You can make this exercise more challenging by lifting and lowering your legs with a slower tempo or by holding a weight between your feet.
6 – Mountain climbers
Mountain climbers are a dynamic exercise that works the entire core, including the abs, back, and obliques. To do a mountain climber, start in a plank position with your hands on the ground and your feet on a stability ball. Bring your right knee towards your chest, then switch sides and bring your left knee towards your chest. Continue alternating sides, moving at a quick pace and keeping your abs engaged.
7 – Side plank dips
Side plank dips are a great exercise for strengthening the obliques and improving stability. Side plank hip dips are a variation on the classic plank exercise that targets the oblique muscles and the hip flexors. To do a side plank dip, start in a side plank position with your right elbow on the ground and your feet stacked. Dip your hips towards the ground, then raise them back up and repeat. Make sure to keep your body straight and your abs engaged throughout the exercise.
8 – Pilates scissors
Pilates scissors are a challenging but effective exercise for the lower abs that also works the hip flexors and inner thighs. To perform Pilates scissors, lie on your back with your arms by your sides and your legs straight. Lift your head, shoulders, and upper back off the ground and lift your legs up towards the ceiling, keeping them straight. Cross one leg over the other and then switch legs, continuing for 20-30 reps on each side.a