It's true the things they say that lack of knowledge is one of the worst thing that could ever happen to an individual. If I hadn't known the web and in some way I just got to know what six-pack is (and of course believe in the typical conception that only men have them); I most probably would laugh at any female that told she wanted to develop a six-pack. You'll wonder at the rate at which modern girls go about training in order to build a six-pack by undergoing numerous kinds of Abs exercises for ladies. Sometimes, I'm even scared when I see the end product Abs.
There are several excellent Abs exercises for ladies who a lot wish the much recommended six-pack Abs. You don't have to go to a fitness center to acquire a very good Abs work out. These workouts can be performed one at a time when you have a short while to sacrifice.
The Plank
- Lie on your belly and raise your chest by placing your elbows and forearms on the floor.
- Raise the legs by balancing on your toes.
- Tighten your stomach muscles and keep your back flat.
- Hold for 20 to 60 seconds, lower and repeat.
- Do around 3 to 5 repetitions.
The Bicycle
- Lie on your back.
- Bend your knees and hips to a 90-degree angle.
- Put both hands behind your head and curl your chest forward.
- Straighten your right leg and bring your left leg toward your upper body.
- While carrying this out, move your right shoulder to your left knee.
- Repeat with the opposite shoulder and leg, to ensure that it appears to be if the legs are pedaling.
- Do at least 12 to 16 reps.
The Bicycle Maneuver
The bicycle maneuver most efficiently tones the Rectus Abdominus and the oblique muscles, to give the look of a six-pack and decrease the waistline. Do this method as follows:
- Lie with your back with your hands behind your head.
- Hold the knees to your upper body and pull the shoulders up away from the ground.
- Push your right leg out straight while turning your right elbow toward your left leg.
- Alternate this motion, moving your legs as though you are biking, for twelve to sixteen counts
The Exercise Ball Crunch
The crunch with the use of an exercise ball properly supports and cushions your back, while allowing adequate strengthening of your Rectus Abdominus. Execute these ab crunches just as follows:
- Begin by sitting on top of the ball and gently moving your back straight down the ball so that you are facing the ceiling with the ball beneath your back.
- Lay your arms across your chest.
- Lift the shoulders up, tightening your stomach muscles.
- Release your muscles, resting your shoulders back against the ball.
- Don't let the ball to roll during this process.
The Reverse Crunch
- Lie on the ground with both hands on your sides.
- Pull your knees up so they are in a 90-degree angle.
- Use the Abs to pull the knees toward your own upper body as you breathe out.
- Inhale while you lower your knees to a 90-degree angle.
- Do a minimum of twelve to sixteen repetitions.
The Vertical Leg Crunch
The actual vertical leg crunch is a wonderful method of raising the tummy area without using fitness equipment.
- Lie on your back, cross your ankle and lift your legs up toward the ceiling, straightened at the knees.
- Keep your arms at your sides on the floor for support.
- Lift your upper body toward your legs, while tightening the ab muscles.
- Release and repeat for twelve to 16 counts.
The Swinging Squat
- Hold a medicine ball in your hands.
- Stand with your feet shoulder-width apart.
- Lower yourself into a squat.
- As you squat, lower the medicine ball and swing it back in between your legs.
- As you stand up, swing the medicine ball back up and straight over your head.
- Then lower back right into a squat and repeat.
- Do this 20 times.
The Tossing Squat
- Place a medicine ball on the ground just in front of your feet.
- Stand with feet shoulder width apart.
- Lower yourself into a squat; don't let your knees go past your toes.
- Pick up the medicine ball using both hands.
- As you stand up out of the squat, toss the medicine ball up about three feet upward.
- Catch the ball and then squat back down, touching the ball to the floor. Repeat this 10 times.
The Squat Extension
- Stand with your feet shoulder-width apart.
- Using both hands, hold a medicine ball straight up above your head.
- Squat lower at the same time bend your arms behind your head, keeping your elbows up.
- As you stand back up out of the squat, straighten your arms up above your head.
- Repeat this 15 times.
The Twist
- Stand with your back about 2 feet away from the wall.
- Hold a medicine ball in your hands.
- Keep the feet shoulder-width apart.
- Still holding the ball, extend your arms at shoulder level.
- Turn your upper body slowly to 1 side until you reach the wall with the ball.
- Use your abdominal muscles to assist you turn.
- Slowly reverse to center then turn to the other side.
- Do this 15 times.
The Leg Raise
- Lay on the ground together with your legs out straight.
- Hold a medicine ball behind your head; your arms should be straight back close to your ears.
- Contract your ab muscles.
- Lift your legs up away from the floor until they are right upward toward the ceiling.
- Slowly lower your legs down again till they are about 1 foot off the ground.
- Lift your legs back up toward the roof.
- Repeat this exercise 20 times.
You know... perhaps I could use a little philosophy here; why do women always want to do everything men do (even better)? I am not against it (on the contrary, it will only help the world); all I am concerned with is getting themselves hurt in the process. Ladies, just stick to these Abs exercises for women that I have given and don't naughtily try to go more extreme.
There are several excellent Abs exercises for ladies who a lot wish the much recommended six-pack Abs. You don't have to go to a fitness center to acquire a very good Abs work out. These workouts can be performed one at a time when you have a short while to sacrifice.
The Plank
- Lie on your belly and raise your chest by placing your elbows and forearms on the floor.
- Raise the legs by balancing on your toes.
- Tighten your stomach muscles and keep your back flat.
- Hold for 20 to 60 seconds, lower and repeat.
- Do around 3 to 5 repetitions.
The Bicycle
- Lie on your back.
- Bend your knees and hips to a 90-degree angle.
- Put both hands behind your head and curl your chest forward.
- Straighten your right leg and bring your left leg toward your upper body.
- While carrying this out, move your right shoulder to your left knee.
- Repeat with the opposite shoulder and leg, to ensure that it appears to be if the legs are pedaling.
- Do at least 12 to 16 reps.
The Bicycle Maneuver
The bicycle maneuver most efficiently tones the Rectus Abdominus and the oblique muscles, to give the look of a six-pack and decrease the waistline. Do this method as follows:
- Lie with your back with your hands behind your head.
- Hold the knees to your upper body and pull the shoulders up away from the ground.
- Push your right leg out straight while turning your right elbow toward your left leg.
- Alternate this motion, moving your legs as though you are biking, for twelve to sixteen counts
The Exercise Ball Crunch
The crunch with the use of an exercise ball properly supports and cushions your back, while allowing adequate strengthening of your Rectus Abdominus. Execute these ab crunches just as follows:
- Begin by sitting on top of the ball and gently moving your back straight down the ball so that you are facing the ceiling with the ball beneath your back.
- Lay your arms across your chest.
- Lift the shoulders up, tightening your stomach muscles.
- Release your muscles, resting your shoulders back against the ball.
- Don't let the ball to roll during this process.
The Reverse Crunch
- Lie on the ground with both hands on your sides.
- Pull your knees up so they are in a 90-degree angle.
- Use the Abs to pull the knees toward your own upper body as you breathe out.
- Inhale while you lower your knees to a 90-degree angle.
- Do a minimum of twelve to sixteen repetitions.
The Vertical Leg Crunch
The actual vertical leg crunch is a wonderful method of raising the tummy area without using fitness equipment.
- Lie on your back, cross your ankle and lift your legs up toward the ceiling, straightened at the knees.
- Keep your arms at your sides on the floor for support.
- Lift your upper body toward your legs, while tightening the ab muscles.
- Release and repeat for twelve to 16 counts.
The Swinging Squat
- Hold a medicine ball in your hands.
- Stand with your feet shoulder-width apart.
- Lower yourself into a squat.
- As you squat, lower the medicine ball and swing it back in between your legs.
- As you stand up, swing the medicine ball back up and straight over your head.
- Then lower back right into a squat and repeat.
- Do this 20 times.
The Tossing Squat
- Place a medicine ball on the ground just in front of your feet.
- Stand with feet shoulder width apart.
- Lower yourself into a squat; don't let your knees go past your toes.
- Pick up the medicine ball using both hands.
- As you stand up out of the squat, toss the medicine ball up about three feet upward.
- Catch the ball and then squat back down, touching the ball to the floor. Repeat this 10 times.
The Squat Extension
- Stand with your feet shoulder-width apart.
- Using both hands, hold a medicine ball straight up above your head.
- Squat lower at the same time bend your arms behind your head, keeping your elbows up.
- As you stand back up out of the squat, straighten your arms up above your head.
- Repeat this 15 times.
The Twist
- Stand with your back about 2 feet away from the wall.
- Hold a medicine ball in your hands.
- Keep the feet shoulder-width apart.
- Still holding the ball, extend your arms at shoulder level.
- Turn your upper body slowly to 1 side until you reach the wall with the ball.
- Use your abdominal muscles to assist you turn.
- Slowly reverse to center then turn to the other side.
- Do this 15 times.
The Leg Raise
- Lay on the ground together with your legs out straight.
- Hold a medicine ball behind your head; your arms should be straight back close to your ears.
- Contract your ab muscles.
- Lift your legs up away from the floor until they are right upward toward the ceiling.
- Slowly lower your legs down again till they are about 1 foot off the ground.
- Lift your legs back up toward the roof.
- Repeat this exercise 20 times.
You know... perhaps I could use a little philosophy here; why do women always want to do everything men do (even better)? I am not against it (on the contrary, it will only help the world); all I am concerned with is getting themselves hurt in the process. Ladies, just stick to these Abs exercises for women that I have given and don't naughtily try to go more extreme.
About the Author:
To find out more on the fastest way to build muscle and discover the secrets of getting ripped, visit: href="http://www.strictlybodybuilding.net
0 commentaires:
Post a Comment