The Best At Home Ab Workouts For Women


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The Best At Home Ab Workouts For Women

  1. 1. The Best At Home Ab Workouts For WomenEssential Ab Exercises For Getting Great Abs At HomeWomen (and men) are always searching for the best ab exercises and workouts becausenothing highlights a physique more than a well-defined core. If you’ve ever felt overwhelmedwith all the information out there, don’t worry. I’m going to give you the absolute bestexercises that can be done right at home for a midsection guaranteed to turn some heads.Despite all the information out there on how to train the core, most people still end up goingabout it all wrong. When the abs are trained the right way, you can easily sculpt a definedstomach in a matter of only 15 minutes of exercise a week. In order to do that though, we haveto sort through all the nonsense and BS out there about how to exercise the abs, and get towhat really works.You’re about to learn:1. Why endless crunches aren’t the answer to getting great abs2. Why dancers, gymnasts, and fitness models have some of the best abs and how you can usetheir secrets3. The true cause of stubborn belly fat and how to get rid of it to show off your great absWarning: Not responsible if these workouts make you so sexy you have random dudesgetting all up your business trying to check out your abs.The Ab Training Mistakes Almost Every Woman Makes 1/6
  2. 2. Mistake 1 : Endless CrunchesThe most common mistake women make when training the abs is to simply focus on crunches,and perhaps a few other crunching type movements. While I won’t argue that crunches aremoderately effective, there’s two big problems.Problem 1 – Potentially HarmfulDr. Stuart McGill has extensively studied the effects of crunches on the spine and the resultsaren’t pretty. Excessive flexion movements (like crunches) can damage and weaken the spineand cause lower back problems. Now while this isn’t an issue in small doses, think about thehundreds and thousands of crunches some women do… This can get ugly over time and lead tosome pretty nasty problems down the road.Problem 2 – Better OptionsThere are numerous ab exercises that recruit the abdominal muscles far more than the standardcrunch. The problem with only focusing on crunches and flexion type movements is that theydon’t train the core to do one of its most important jobs which is to stabilize the body. Thatmeans, to resist movement with the core rather than create it.Mistake 2 : Not Training Intensely Or With VariationDancers and gymnasts don’t get their great abs from doing crunches, they do a variety ofmovements that incorporate stabilizer muscles to keep the body tight, and then they constantlychallenge themselves with more and more difficult movements.That means exercises like planks and their variations can be some of the absolute bestexercises you can do. Also, rather than simply increasing the reps or hold time on a particularexercise, strive to move on to more difficult versions of an exercise. This also makes thingsmore fun. Don’t worry, the abs won’t “bulk up” from doing high strength moves because oftheir shape and function.The Best Home Ab Workout ExercisesLying Leg Lift Exercise 2/6
  3. 3. Super Secret Tip: Most women have a posture with more anterior pelvic tilt, and thiskeeps their lower back off the ground. Actively push the lower back into the ground(where you can’t slide your hand under your lower back) and feel how much moreintense this exercise becomes! If it’s too difficult, you may bend the legs until youbecome stronger.The Plank ExerciseIf you only do one core exercise, do this! Make sure to keep the body straight andprevent the hips from dropping too low or sticking them up high. Start from your kneesif too difficult.The Side Plank ExerciseThe Reverse Plank ExerciseThis is intense! Work your way up to this one if you need to.The V Sit Up ExerciseBonus: The Glute Bridge ExerciseIt’s important to train the glutes as well as the core to keep the body in balance andprevent lower back problems. While glute training is a whole other issue, this is thenumber one recommended exercise. Do it one-legged once you develop the properstrength.The Best At Home Ab Workout RoutineThese two workouts are some of the best at home ab workouts for women that can possibly bedone. Don’t let their simplicity fool you though, it’s about intensity. You don’t need 20different ab exercises, or adding in 5 days of yoga and Pilates a week to get a great core. Simply focus on a few basics for a while and really get good at them, and then eventually youcan switch things up just to keep from getting squirrelly.Two day a week ultimate ab workout routine:Day 1:Lying Leg Raises: 3 sets of 15-20 reps 3/6
  4. 4. Plank: As many sets as need for 120 seconds holdSide Planks: 60 seconds each side hold (as many sets as needed to total 60 seconds)Glute Bridge 2 sets of 20 repsDay 2:V-Sit Ups: 3 sets of 15-20 repsReverse Plank: As many sets as need for 60 seconds hold timeSide Planks: 60 seconds each side hold (as many sets as needed to total 60 seconds)Glute Bridge As many sets as needed to hold top for 120 secondsRest as little as possible between sets, start with 1-2 minutes or as much as needed.Dealing With Stubborn Belly FlabGetting great abs doesn’t mean a whole lot if there’s body fat covering them up. No matterhow many ab exercises you do, that won’t do a whole lot to burn the fat that’s on TOP of yourabs.What’s the cause of stubborn stomach fat?There are two causes, one is simply all around excess fat. This shouldn’t be much of asurprise. A solid healthy eating program that is designed to rapidly burn fat like the DietSolution or any other good eating program will work to take care of this. You can also check outmy post on making quick healthy meals for some healthy eating tips.A second cause is a hormone called cortisol. Excess cortisol can promote extra fat storage inthe abdominal area which is very difficult to get rid of if stress levels are high.The solution is to manage stress. The book the Sedona Method was really for myself for stressmanagement as well as the Heartmath Solution.Also, the herb ashwaghanda is really beneficial (very inexpensive as well and great for overallhealth) for balancing cortisol levels and it’s my “secret weapon” for stubborn stomach fat.I created a free guide with all of my best tips and tricks for burning stubborn fat that you candownload now for free here.Further Recommended Fitness Resources:Great Safe and Effective Healthy Diet ProgramThis is a great diet program. I recommend at least watching the free video to pick up somereally cool tips. Isabel is spot on in her diet advice and pretty much on par with what Irecommend. 4/6
  5. 5. A bonus tip is for those who like to cook, this is a frickin’ awesome cookbook with recipesspecifically designed for fat loss and healthy eating.Best Woman’s Exercise ProgramVisual Impact for Women is an incredible program for women designed specifically to get thema feminine physique. Rusty Moore, who created the program, is incredibly knowledgable abouttraining women (and men) and also has a great free ebook entitled “Abs Blueprint” which youcan get here. 5/6
  6. 6. Be sure to share and like this post so your fellow ladies can get a great set of abs… or don’t and keep them wondering what your secrets are so they’ll all be jealous. ;) 6/6Powered by TCPDF (