8 best ab exercises for a stronger core
Fitness has far more benefits than simply getting into shape. It can help keep your body healthy and strong, so you enjoy your life to the fullest. Let's look at some of the ways fitness workouts work wonders for women. A strong core is one of these most critical features, which are part of my top five benefits of good fitness training because it deals with all sub-aspects of health.
Working out to strengthen your ab muscles is quite complicated because the abdominals are made up of several different functions. Because they intertwine, supporting just one may unintentionally result in another area. Doing this kind of exercise wrong can lead to pain and even injury. So, like any other muscle group, take the time to learn about the abs and how to target them correctly before you start your workout program.
Remember to always focus on good form when doing ab exercises. This will help you get the most out of each move and avoid injury. Be sure to breathe evenly throughout each exercise and hold each pose for a few seconds. If you feel any pain in your lower back while doing these exercises, stop immediately and consult a physician.
Women ab exercises for a stronger core
Everyone wants a strong core. With a stronger core, you can improve your posture and prevent injuries. A strong core also improves your athletic performance in most sports. The workout requires no equipment, but it is crucial to perform each exercise properly to benefit from these ab exercises.
1) Knee twist crunch
This is one of the most straightforward ab workouts for women that you can do at home. Lie on your back with your legs bent and feet flat on the floor. Bring both knees up towards your chest while keeping them slightly apart and placing your hands behind each knee. While exhaling, slowly rotate both knees to one side as far as possible. Hold this position for a few seconds, and then on an exhale, bring your knees back to your chest, rotating them to the opposite side. Repeat 10-20 times per set, maintaining good form throughout.
2) Seated knee tucks
This ab workout is similar to the first one, with a small adjustment in positioning that makes it slightly more complicated. Sit upright with your back up against a wall, or hold on to something stable if you do it at home. With both hands, grasp underneath the knees and tuck them into your chest without bending forward at all. While pulling your legs towards yourself, tighten your stomach muscles too and contract them as much as possible before relaxing again slowly over about 5 seconds. Repeat ten times.
3) Pilates Scissor
Lie on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg towards the floor. Keep your abs pulled to your spine, and switch legs. Using controlled movements to work your abs is essential rather than swinging your legs. Do 10-15 reps per side.
4) Reverse crunch
Lie on your back on the floor and place your hands beside you. Bring knees in towards chest with feet together. Use your abs to curl torso up off the floor and towards your hips, then slowly lower them back down. Try for 10-15 reps.
5) Bicycle Crunch
This ab exercise will work your upper abs and lower abs. Lie on the floor with hands behind head, legs up in the air, and knees bent at 90-degree angles. Curl the upper torso off the ground by bringing your elbow to the opposite knee, alternating sides like you're pedaling a bicycle. Do 30 reps if this is too easy; do 50 reps if it's too hard. Keep abs engaged throughout, don't let back arch or hips twist as you move side to side.
6) Spider Plank Crunch
Start in the Spider position (on your forearms) with core tight and elbows under shoulders. Bring one leg up, so the shin is parallel to the body while keeping the hips level with forearms. Bring other foot up, crossing legs at the ankle and switching feet between each rep for a total "rep" of one. Alternate reps until the set are completed.
Lay flat on your back with arms straight overhead and abs pulled to the spine. Keeping arms up, curl chest towards knees as you lift legs off the floor, trying to touch lower calves to the chest. Lower slowly without touching the ground until the chest is about an inch from the floor, then repeat the V-Up movement! Repeat 10 times if this is too easy; do 15 if it's too hard. Keep abs engaged throughout, don't let back arch or hips twist as you switch sides, alternating each rep between right and left leg reaching up towards opposite hand.
8) Lower Ab Crunch
Begin on all fours, hands under shoulders and knees under hips. Lean back slightly while keeping abs engaged so that your back is at about a 60-degree angle to the floor. Keeping legs stationary, slowly roll them up toward your chest as you lift your upper body off the ground without curling or rounding your lower back. Lower slowly to start position over 5 seconds for one rep, deepening the knee bend with each rep if necessary for stability. Gradually work up to 50 reps if this is too easy; do 100 reps if it's tough enough!
Make sure to engage the abs throughout each exercise to get maximum benefit, for best results, try doing these ab exercises three times per week with 2 days of rest in between. So there you have it, 8 great ab exercises to help you get a stronger core! These moves are all beginner-friendly and can be easily modified to make them harder or easier as needed. Be sure to focus on engaging the abs throughout each exercise and go slowly for maximum results.