Ab Exercises for Women

The female body is much different from the male. We specialized this ab exercise program for the female body, mostly because most women do not want to put on considerable muscle. It is a complete guideline for getting get a flat tummy fast, as long as you stick to it!

Ab Diet for Women

If you’re already skinny, no need to change your diet. As long as you do not live off of junk food, you will be fine. But it is always beneficial to adjust your diet for healthy, natural foods if you are not eating them already. Your abs will tone up by simply doing the cardio and exercises outlined below.

If you’re slightly overweight, you must begin a healthy diet. Our Ab Diet Guidelines outline everything you need to know about what you should be eating.

It is important for women to realize that their bodies naturally hold onto to more fat than the males. Getting the last few pounds off to expose your abs will take time, depending on your body type. You can compare it to rolling a rock up a hill. It’s easy towards the beginning, but when you are getting close to the top (your goal), it becomes exponentially difficult.

If you are close to your goal but not seeing results, you can consider minor calorie restriction while intensifying your cardio.

Cardio Program for Abs

Slow and steady state cardio is your best friend during fat loss. But do not neglect high intensity cardio. Cardio while dieting is best performed early in the morning on a totally empty stomach.

Monday

• 20-40 minute jog
• 5-7 minutes of jumping jacks

Tuesday

• 10 second sprints / 20 second Rest – REPEAT 3-8 TIMES
• Jump Rope or Run in place for 10-15 minutes

Wednesday

• 20-40 minute jog
• 5-7 minutes running in place with high knee kicks

Thursday

• 1-2 minutes fast running / 1 minute to 1.5 minute rest – REPEAT 2-5 TIMES

Friday

• Sprint on grass, sand, gravel, anything but your regular routine – Design your own Workout, mixing in slow, steady-state cardio with with high-intensity cardio

Ab Exercise Program for Women

Remember, attach this routine to end of your regular workout routine if you have one. The goal is overall fitness.

Monday

• Knee Hugs – 3 sets of 20-30 [Lay down on your back with your legs extended and your arms extended straight over your head, then focus on touching both knees to your chest, simultaneously – FAST MOVEMENT THROUGHOUT]
• Crunches – 3 sets of 20-40 [No explanation needed. Good old fashioned crunches – FAST AND STEADY MOVEMENT THROUGHOUT]
• Reverse Side Crunches – 3 sets of 20-30 each side [Lay on the ground, almost on your side, and support yourself on your elbow like you are in a half-twist. Now lift your leg up towards your head, keeping your leg as straight as possible, really squeezing the obliques]

Tuesday

• Decline Bench Sit-ups – 3 sets of 20-30 [Get on the decline bench, grab a weight and put it across your chest and hold tight, go ALL the way down, and ALL the way up, at a decently high incline – SLOW MOVEMENT ON THE WAY DOWN, FAST & EXPLOSIVE ON THE WAY UP]
• Roman Chair Knee Lifts – 3 sets of 20-25 [The Roman Chair is the gadget with the arm rests and the back rest, with bars coming out which you can hang from. Hang from the Roman Chair, then pick your knees up – STEADY MOVEMENT THROUGHOUT]
• Lying Hip Swing – 3 sets of 20-30 each side [Lie down on the floor on your back, spread your arms out to make a T, pick your legs up forming a 90 degree angle with your legs and your body. Keeping the legs straight, swing your legs back and forth touching the ground on each side, but keeping the rest of your body as stationary as possible]

Wednesday

• Weighted Crunches – 2 sets of 10-15 [Get on the weighted crunch machine, load up weight, and start crunching. SLOW MOVEMENT THROUGHOUT]
• Decline Bench Medicine Ball Sit-ups – 3 sets of 12-15 [Grab a medicine ball of decent weight, get on a decline bench, hold the medicine ball over your head the whole time, and go all the way up, and all the way down - FAST ON THE WAY DOWN, SLOW ON THE WAY UP]
• Sitting Machine Ab Crunch – 2 sets of 10-12 [Pick an ab machine, preferably one that lets you sit up, pick your weight, and do your crunches following the instructions of the machine. It will probably have you sit straight up, and crunch downwards. – STEADY MOVEMENT THROUGHOUT]

Thursday

• Repeat Monday’s workout

Friday

• Repeat Tuesday’s workout

This workout will benefit women trying to lose weight and get a defined midsection, or already fit women who want to tone their midsection. Female bodybuilders aside, we assume no women want to put on a considerable amount of weight and / or muscle, so this workout will suffice.

Your athletic abilities will greatly improve due to the core of your body being in such great shape, and you’ll be able to do more things, and for longer. With diet plan, cardio, and workouts, along with any other knowledge you have, will give you the abs of your dreams. Good luck and get to work!

This entry was posted on Tuesday, August 25th, 2009 at 9:18 pm and is filed under How to Get Abs and Show Off Your Six-Pack Fast. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.