While some women are just trying to shed a couple pounds for the summer, others are more interested in sculpting the body of a goddess. If the latter is you, then get ready because we’re about to teach you the 7 of the best exercises you can do to build those shredded abs that you’ve always wanted.
Be warned though, these exercises aren’t going to provide you abs all by themselves. You’re still going to have to eat a strict diet and work out on a regular basis to be able to burn enough fat to get your abs to show. Sure, some women may be gifted with good ab genetics and don’t have to work hardly at all for them, but if that isn’t you then stop complaining and get ready to put in some hard work. It’s ab crunching time!
5 Abdominal Exercises for Women
- Side Crunch
The side crunch is one of the most famous ab exercises you can do to build your obliques. We recommend doing this exercise in the 6-12 rep range, but you can also go higher if you prefer.
To do the side crunch you first need to lay down on your back just as you would when doing a traditional crunch. After you’re on your back you’ll then want to pull your knees towards your body while still keeping your feet on the ground. Next you have to put both of your hands behind your head and begin to slowly lift your head and shoulder up and point one elbow at a time towards either knee.
- Bicycle Crunches
Bicycle crunches are another exercise that are extremely good for building obliques. However, this exercise can be a little trickier so make sure you take your time and get your form down right.
In order to do the bicycle crunch you will once again need to law on the floor as if you were going to do a regular ab crunch. This time you will want to lift both of your legs up off the floor and begin to pull one leg at a time backwards while the other goes forward. To make this easier just imagine as if you were riding a bicycle while lying on the floor.
In addition to moving your legs back and forth you will also want to put your hands behind your head and move your elbow towards the opposite knee that’s coming back to your body. This may be a little confusing at first but you’ll surely get it down with time.
- Hanging Ab Curls
This is one of my personal favorite ab exercises because you can really push yourself when doing them and get a burn unlike any other. It also works the lower and transverse ab muscles that are not used as much is most of the other common ab exercises.
To perform hanging ab curls you simply have to grab a pull up bar over your head and pick your knees up to your body and then let your legs go back to being fully extended (while still hanging in the air). If you find this exercise to be too easy you can also hold a medicine ball between your legs while you do them.
- Kneeling Cable Crunch
I never knew of this exercise until I seen someone in the gym doing them one day, but ever since then they have constantly been a staple in ab routine. The reason why is plain and simple, they’re just effective! After you’ve been doing them for a while you can really start to add up the weight as well and get those abdominals burning.
To do this exercise you need to find the cable machine in your gym and place the pully in one of the higher postions available (depends on your height and reach). Once you’ve done so then you will need to get on your knees facing away from the machine while holding on to the rope attachment above you. After you’re on your knees (make sure to place a yoga mat below you) you will then put your hands by your head and kneel forward with your elbows towards the ground. Make sure to squeeze tight at the bottom and really take advantage of this exercise.
- Sit-Up to Stand-Up
This ab exercise is no joke and will seriously leave you hurting the next day if you do them (in a good way). However, it will require a training partner to be able to perform as you need someone to hold your feet down as you stand up.
When doing this exercise you’ll want to perform hem just like you’re doing a regular ab crunch. Whenever you reach the top of the crunch though you will then stand up all the way until you’re fully standing. After that you will slowly move your way back down to the ground and get in the crunch position to do it all over again.
By doing any of these exercise listed above with a high intensity on a regular basis will surely help you develop abs as long as your diet is in check. If your diet isn’t where it needs to be then we recommend first starting there. Remember, abs are mostly a result of dieting, so eat clean and train hard and you shall have them in no time!