PRESCRIPTION: 2 sets of 10 reps with 30 seconds rest between sets. To make it easier, keep your knees bent throughout the movement. The extra calories will get stored as fat, leading to weight gain. Though this might look like a challenging task, visible abs aren’t impossible. The reverse crunch is arguably one of the best core strengthening exercises out there. Dietary fiber is a type of carb that cannot be digested by humans but aids weight loss by keeping you full for a longer duration and preventing fat absorption (3), (4), (5). Copyright Policy The following abs workout for women should be completed about 2 to 3 times daily to give you a flat stomach and 6 pack. Slowly release this pose and bring your hands and legs to the starting position. Your body should also assume a V shape at this point. Pro tip: This is another great crunch variation that engages the deeper ab muscles without so much wear and tear on the spine. Make sure your legs are straight. Tips: Keep your hips forward during the exercise. How to do it: Lie on your back and raise your legs up until they are perpendicular with your torso. A. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Upgrade your six pack to a ten-pack with these oblique exercises. C. Switch legs, extending your left leg while hugging your right leg to your chest. Crunches work the mid-section of your abdominal area or the rectus abdominis muscle. Keep head in-line with your spine, and belly button drawn in. Remember, none of this will work without a healthy diet and also a healthy lifestyle. For the best results, bend your knees as close to 90 degrees as possible. HOW TO DO IT: Kneel on the ground with arms extended, and the back of your hands on a Swiss ball. Start making small kicks up and down with your legs. Bring yourself back down and repeat movement. These 10 best abs exercises are perfect for beginners and advanced exercisers alike. Doing bicycles recruits the abs while targeting the obliques. Lift your chin and chest, and gaze forward. Get into a full push-up position with your palms on the floor beneath your shoulders. Arms should be straight, and feet off the ground. The key is to keep that lower back flat on the floor. The spine should assume a C shape. Sit up again to start another rep. To initiate the movement, drop your right leg and your left arm toward the floor. Leg raises engage the abdominal muscles. Draw them back up toward the ceiling to reset then lower your left leg and right arm to the floor. The Cobra yoga poses that your abs will really benefit from. Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor. B. Here are 10 ways to do that: If you want to build 6-pack abs, you must first burn the flab. Brace your core by gluing your lower back to the floor. Breathe in and bring yourself back to the previous starting position. The Ballet Twist is simply a modified half-crunch. HOW TO DO IT: Lie in a prone pushup position with forearms resting on the floor. For a truly effective abs workout, you have to incorporate the best ab exercises for targeting your entire core. Privacy Policy Lower down and repeat. Return to the starting position. Check out this quick primer to get your midsection looking sharp. Allow your palms to slide up to your knees when you get up, and slide down when you go back to the starting position. Do two sets of 6 to 8 reps, and then switch sides. [ Read More – 11 Best Ab Workouts to Get a Six Pack Abs in One Month ]. Pro tips: If this is too challenging, prop yourself up on your forearms for a little assistance. Place your left hand behind your head, pointing your elbow toward the ceiling. Usually, when you are thirsty but don’t drink water, you may think you are hungry and load up on calories. This exercise works on your lower, middle, and upper abs, hip flexors, and hamstrings. Cortisol increases gluconeogenesis in humans: its role in the metabolic syndrome, Clinical Science, US National Library of Medicine, National Institutes of Health. The generous side-stretching in this modified half-crunch allows you to work through your full range of motion. Bring your right knee towards your chest and try to touch your right knee with your left elbow. Pause for a second and slowly go down to the starting position. Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height. Lift your knees up until they are directly above your sit bones. Switch your legs and stretch out the left leg while you hug the right leg towards your chest. If your hamstrings are tight, bend your knees slightly. You should also pull the shoulder blades down at the same time. How long does it take to get abs for a female? Creating an abdominal workout can be a challenge if you don't know where to start. Maintain this position for about 2 seconds and lower back to the previous starting position.