Ab Workouts For Women – 10 Minutes Daily And You Will Get Flat Abs In 2 Weeks!

Working on the core of the body is very important to get it strong and the rest of the body strong too. Working out on the abdominal muscles doing abdominal exercises alone is not the answer for good abs. It is interesting to note that core consists of a number of muscles in the abdomen region. It consists of the abdominal muscles, obliques, pelvic muscles, thigh muscles, hamstrings, glutes and the back muscles. Here we will go through the ab workouts for women.


Men and women have similar muscles in the abdomen. It is because the pelvic and waist regions are wider in women it becomes challenging to work on the abs. Strengthening the core through workouts helps in getting the spine erect and pelvic region strong. This, in turn, helps in both upper and lower body movements along with good postures. Chance of having back ache is also reduced. Thus ab workouts for women are slightly different when compared to men.





To do a 10-minute ab workouts for women every day you need to first do 6 minutes warm up exercises.

Warm Up Exercises

The warm up exercises sequence could be as follows.

On The Spot Jogging

For the first 3 minutes engage yourself in an on the spot jogging exercise.

• Stand in erect position with both the feet together.
• Lift your feet up and down at the same spot. Do this for a minute.
• Then follow it up with jogging on the spot with feet moving forward and back to original position for the next 1 minute.
• In the final 1 minute continue jogging on the spot with feet moving backward and back to original position.
• Move your arms in a rhythmic fashion along with your legs.
• Keep the elbows slightly curved and fold your hands into fists.

Heel Bends

For the next 60 seconds, work with your heels.

• Stand with both feet next to each other.
• Move one leg forward with heel pointing upwards. Support the body weight on the second leg which has its knee joint slightly bent.
• Stretch both your hands in front of you with hands made into fists.
• Next return to original position.
• Move the other leg forward with heel facing upwards. The second supporting leg should have its knee joint slightly bent.
• This makes one round.

You need to continue in a similar fashion and cover 60 rounds in 60 seconds.

Knee Lifts

The next 30 seconds you would spend exercising the knees.

• Stand straight with feet together.
• Lift one of the legs upwards such that the knee joint makes a 90-degree formation of the leg at the waist level.
• Rest the other hand on his leg.
• Ensure that the supporting leg is slightly bent and the back is erect.
• Now return to original position.
• Next, move the other leg such that its knee joint makes 90 degrees formation of the leg at the waist level.
• Rest the other hand on his leg.
• Return to the original position. This makes one cycle.

In 30 seconds try to do 30 cycles.

Shoulder Lifts

Shoulder lifts exercise both the shoulders.

• Stand in the erect position with both feet next to each other.
• Keep your arms at your sides.
• Roll your shoulders in the forward direction.
• Return to the original position.
• Repeat steps 3 and 4 till you reach 5 counts.
• Next roll your shoulders backward.
• Return to the original position.
• Repeat steps 6 and 7 till you reach the count of 5.

Knee Bends

This is the final exercise in the warm-up series.

• Stand erect with feet shoulder width apart.
• Hold your palms in front facing downwards.
• Now bend down, not more than 10 cm while bending your knees.
• Return to the original position.
• This completes one cycle.

Continue steps 3 and 4 till you reach the count of 10.

Best Ab Workouts For Women

It is time you worked towards a flat stomach? The workouts mentioned below will enable to achieve this.

Crunch 1

This crunch exercise targets the abdominal muscles and helps in toning of them.

• Lie down flat on a mat with feet, distance hip width apart and knee caps raised.
• Place your hands in front on your thighs.
• Now come up by raising your head above the floor. The shoulders should be above the ground by 3 inches.
• Remain in this position till a count of 5.
• Return to step 1.

Repeat steps 1 to 5 till you reach the count of 12. Ensure that you tuck in your abdomen while doing this exercise.
 

Crunch 2

This crunch exercise works on the obliques. It is a twisting exercise.

• Lie down flat on the mat with feet shoulder width apart and knees bent upwards.
• Now roll your legs towards one side.
• Keep your hands crossed on your chest.
• Raise your head and shoulders from the ground. The shoulders should be around 3 inches from the ground.
• Remain in this position for a few seconds.
• Slowly come back to original position.

Repeat steps 1 to 6 till you reach count of 12. Then repeat the exercise turning your legs to the other side.
 

Crunch 3

This crunch exercise targets the stomach and lower abdominal muscles. It is part of the stomach exercises.

• Lie down flat on the mat on your back. Your face should be facing upwards and legs should be kept straight.
• Now bend your knees and spread the feet hip width apart.
• Fold your hand in a crossed fashion and place them on your chest.
• Move the knees towards as close to your chest as possible. The knee joints should be at 90 degrees with respect to the legs.
• Remain in this position for a few seconds.
• Return to the original position.

This completes one complete cycle. Continue steps 1 to 6 till you reach the count of 12.
 

Plank 1

Plank exercises the lower back and the abdominal muscles.

• Lie down flat on the mat on your stomach with face downwards and legs stretched backward in a straight line.
• Now raise your torso such that you support your body on forearms.
• The forearms should be placed just below the shoulders.
• The feet should be raised and the only contact with the ground should be via toes.
• The legs, hips, back and shoulders should be in a straight line, from head to toe.
• The face should be facing downwards.
• Keep your abdominal muscles tucked in.
• Remain in this position for a few seconds.
• Slowly return to original position.

This completes one cycle. Continue steps 1 to 9 till you complete 10 cycles.
 

Plank 2

This plank exercise works on the lower back and the core muscles.

• Lie down flat on the mat in a sideways position. Head should be sideways on mat and legs one on top of another in a straight line.
• Now slowly rise upwards with support on a propped elbow. The whole body should be off the mat in a sideways posture.
• Now the body is in an inclined straight line from head to toes.
• Tuck in your abdominal muscles.
• Remain in this position for a few seconds.
• Return to the original position.

This completes one cycle of Plank 2. Continue steps 1 to 6 till you reach count of 10.

Cool Down Exercises

After the workouts, it is ideal to stretch the body a little in a relaxed mode. Thus there are some exercises identified for this. This slows down the heart rate.

Cool Down Exercise 1

This exercise aims at the buttocks and stretches it.

• Lie down flat on the ground with face upwards and feet straight downwards.
• Bend one of the legs at the knee joint.
• Place the heel of the other leg on the bent leg thigh.
• Hold the bent leg with both your palms and slowly try pushing towards the chest.
• Remain in this position for a few seconds.
• Return to the original position.
• Repeat steps 1 to 6 with the other leg.

Cool down Exercise 2

This exercise targets the hamstring muscles.

• Lie down flat on the mat with face upwards. Legs should be kept straight.
• Bend one of the legs at the knee joint.
• Take the other leg straight upwards with foot facing the ceiling.
• Hold this leg with both your hands much below the knee.
• Remain in this position for a few seconds.
• Repeat steps 1 to 5 with the other leg.

Cool Down Exercise 3

This exercise relaxes the thigh muscles.

• Sit down on the mat with both the feet in front. Keep your spine erect.
• Move both the legs inwards while making a bend at the knee joints.
• The legs can be slightly raised from the ground but the feet should be kept together and on the ground.
• Hold the two feet with your palms in the front direction.
• Remain in this position for a few seconds.
• Return to original position.

Cool Down Exercise 4

This exercise works on the calf muscles of the legs.

• Stand erect on the mat with both feet together.
• Now move the two legs such that they are one behind the other.
• Slowly bend the front leg at the knee joint.
• Remain in this position for a few seconds.
• Return to the original position.
• Repeat steps 1 to 5 with the other leg.

Cool Down Exercise 5

This exercise relaxes the thigh muscles.

• Lie flat sideways on the mat turned towards the right-hand side with both the legs one on top of the other.
• Bend the left leg at the knee joint and hold your left heel with your left hand behind you.
• Crop up your head slightly by supporting it on the right elbow.
• Remain in this position for a few seconds.
• Repeat steps 1 to 4 with the other leg.

Tips to Follow While Working Out

• It is important to do the warm up and cool down exercises with the workouts.
• Workouts should be part and parcel of your every day life. This will give you a lot of benefits – Good body, good health and a good life.
• If there is a break in your workout, restart with low intensity exercises.
• Slowly and gradually increase the intensity of your workouts otherwise you may end up in injuries.
• Eat a slow digesting carbohydrate before the workout. Eat before typically 3 hours before exercising. During the rest of the day eat healthy and sensibly else you will not get the benefits of workouts.
• If your body shows signs of protests, relax and reexamine status of the body.
• Do not work out if you are feeling sick or tired.
• Keep yourself hydrated well during the workout. If the weather is too hot the body could get over heated and dehydrated.
• Wear loose and sweat absorbent clothes while working out.
• Maintain enough gap of time between exercises.

Conclusion

Finally it is great that you have decided to exercise and do work outs. This is the cheapest way to remain healthy. All you need is your doctor’s permission if you have any ailments and some time on a daily basis. Done regularly workouts have great benefits.