Abdominal Exercises for Women

Fat around the abdomen is one stubborn thing to fix. Most women know that. A sedentary lifestyle, with lots of fat in the food and very little time to devote to some personal care all leads to excess fat around the belly. While diet plays a vital role in reducing fat, specific abdominal exercises for women can go a long way in not only getting in shape, but also staying in shape. The upper and lower abdominal exercises for women help strengthen the entire abdominal region. The best way to lose abdominal weight is abdominal exercise coupled with a healthy diet. Here are some of the best exercises to flatten abs that you can try in the comfort of your home.

Best Abdominal Exercises for Women

Leg Raises: Lie flat on a mat, place legs straight and hands on sides or pressed under the bottom. Contract the abdomen muscles and slowly raise one leg off the floor about six to seven inches, and hold it there for a couple of seconds, or until you start feeling a strain around the lower spine. While performing this exercise make sure that the lower back is firmly on the ground. Repeat as many as times you are comfortable doing it. Perform the same exercise by raising both legs simultaneously and follow the same steps as for the one leg raises.

Ab Crunch: Lie flat on your back with knees bent, feet on the floor and ankles firmly pressed down on the floor. Place hands behind the head by interlocking the fingers with each other. Slowly raise the head, contract the abdomen muscles and lift shoulders of the floor a couple of inches. Make sure that the lower back is not raised, and take care not to strain the neck. Repeat about ten times.

Exercise Ball Crunches: Abdomen exercises using stability ball training equipment is very useful to train muscles better without straining the back. Sit on the ball and gradually raise both your legs up in the air and pretend to walk. (Swing feet in the air) Once you are comfortably seated on the ball, place your feet firmly on the ground. They should be shoulder length apart. Raise both hands up to shoulder length and contract abdomen, buttock and thigh muscles. Hold the position for a couple of seconds, then slowly lower the shoulders and the upper body back to lie on the ball. Stay in the position for a minute, and slowly raise yourself. Repeat about eight times, with a 30 second interval between each set.

Bicycle Exercise: The bicycle exercise is rated as one of the best abdomen exercises for women, as it works the areas around the rectus abdominis and the waist. Lie flat on the floor and with hands placed under the head. Fold the legs and raise the knee towards the chest. Slightly lift the shoulders off the ground and perform a pedaling motion with both legs. While performing this exercise, bring the right elbow towards the left knee and left elbow towards the right knee alternatively. Continue the cycling motion for 15 to 20 times in each set.

Arm Crunches: Lie flat on the back and raise the hands straight up and behind the head. Clasp the hands together. Keep the arms straight and close to the ears. Lift the shoulder off the floor and contract the abdomen muscles. Make sure the arms don't bend. Release the hand, keep one in the air and place the other below the head and hold that position for 30 seconds. Repeat the same process with the other hand. Repeat as many as times you want to, without feeling a strain on the neck.

Pelvic Tilt: Lie flat on the back, with legs stretched out straight. Raise and fold the knees with feet flat on the floor. Place hands on the side and contract the stomach muscles. Push the arch of the back towards the floor. Squeeze bottom tight while doing it. Hold the position till the count of five, relax and repeat six times.

Abdominal exercises for women must be done under professional guidance as there are many factors (age or health related issues) that go in deciding which type of exercise would be best suited and result oriented. Abdominal exercises reduce chances of back pain by strengthening the back as well as stomach muscles. Besides the exercise, diet and dedication are equally important in developing a flat abdomen.