The Best At Home Ab Workouts For WomenEssential Ab Exercises For Getting Great Abs At Home                               W...
The Ab Training Mistakes Almost Every Woman MakesMistake 1 : Endless CrunchesThe most common mistake women make when train...
Lying Leg Lift ExerciseSuper Secret Tip: Most women have a posture with more anterior pelvic tilt, and this keeps theirlow...
Plank: As many sets as need for 120 seconds hold                                            Side Planks: 60 seconds each s...
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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 Home Women are often searching for the best ab exercises andworkouts because nothing highlights a physique more than a well-defined core. If you’ve everfelt overwhelmed with all the information out there, don’t worry. I’m going to give you theabsolute best exercises that can be done right at home for a midsection guaranteed to turnsome heads.Despite all the information out there on how to train the abs, 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 core, and get towhat really works.You’re about to learn:1. Why endless crunches are not the answer to getting great abs.2. Why dancers, gymnasts, and fitness models have some of the best abs and how you can usetheir secrets.3. The true cause of stubborn belly fat and how to get rid of it to show off your great abs.Warning: Not responsible if these workouts make your abs so sexy others start tobecome jealous. 1/4
  2. 2. The Ab Training Mistakes Almost Every Woman MakesMistake 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 (no ridiculous infomercial product required) that recruit theabdominal muscles far more than the standard crunch. The problem with only focusing oncrunches and flexion type movements is that they don’t train the core to do one of its mostimportant jobs which is to stabilize the body. That means, to resist movement with the corerather 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 theirnatural shape and function doesn’t lend them to getting “bulky.”The Best Home Ab Workout Exercises 2/4
  3. 3. Lying Leg Lift ExerciseSuper Secret Tip: Most women have a posture with more anterior pelvic tilt, and this keeps theirlower back off the ground during this exercise. Actively push the lower back into the ground(where you can’t slide your hand under your lower back) and feel how much more intense thisexercise becomes! If it’s too difficult, you may bend the legs until you become stronger.The Plank ExerciseIf you only do one core exercise, do this! Make sure to keep the body straight and prevent thehips from dropping too low or sticking them up high. Start from your knees if 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 and preventlower back problems. While glute training is a whole other issue, this is the number onerecommended exercise. Do it one-legged once you develop the proper strength.A Killer 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 bored.Two Day A Week Ab Workout Routine:Day 1: Lying Leg Raises: 3 sets of 15-20 reps 3/4
  4. 4. Plank: As many sets as need for 120 seconds hold Side Planks: 60 seconds each side hold (as many sets as needed to total 60 seconds) Glute Bridge: 2 sets of 20 reps Day 2: V-Sit Ups: 3 sets of 15-20 reps Reverse Plank: As many sets as need for 60 seconds hold time Side 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 seconds Rest as little as possible between sets, start with 1-2 minutes or as much as needed. Dealing With Stubborn Belly Flab Getting great abs doesn’t mean a whole lot if there’s body fat covering them up. No matter how many ab exercises you do, that won’t do a whole lot to burn the fat that’s on TOP of your abs. 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 a surprise. A solid healthy eating program that is designed to rapidly burn fat like the Diet Solution or any other good eating program will work to take care of this. You can also check out my 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 in the 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 stress management as well as the Heartmath Solution. Also, the herb ashwaghanda is really beneficial (very inexpensive as well and great for overall health) 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 can download now for free here. Reader Comments What are you favorite ab exercises or routines you can do at home? By: Derek Doepker 4/4Powered by TCPDF (www.tcpdf.org)

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