More of... Abdominal Exercises for Women

The illustrated abdominal exercises for women are shown below so you can implement them with accurate form during your workout. The two exercises are the following:

- The Chair Crunches (Tummy Exercise)

- Elbow Side Bridge Exercise (Love Handles Exercise)

You probably are now asking…Why do I need a chair to perform crunches? For one good reason, and that is to take away or at least minimize the work of the hip flexors muscles; thus letting your Ab muscle be the primary mover.

Flat Stomach Exercise Secrets!

Well, sort of, because many people don’t know that they are involving the hip flexors when performing tummy exercises like crunches and sit ups, but most likely they are.

So the position of the legs on the chair or a wall for that matter is a good idea in order to isolate the Abs and ask your hip flexors to take a break, for now.

The other exercise that targets the side muscles around your waist which are known as the "love handles" is an effective Ab exercise to involve the obliques and the rest of your midsection muscles.

I also provide a modified version of the Side Bridge Exercise to start with just in case if you can’t perform the regular one yet. And it is effective to involve the same love handles muscles so take it lightly and give it a try.

The Chair Crunches

Illustrated Tummy Exercise

- Lay on the floor on your back, (facing up) and place your feet on top of a chair, or you can place them against the wall where they are bent at a 90 degree angle.

- Place your hands behind your head (fingers interlaced slightly)

- Lift your upper body (the head, hands, chest, and shoulders) about 2 to 3 inches

- Don’t push your head forward with your hands, and keep your elbows flared out

The reason for placing your feet on the top of a chair or against a wall and your legs bent 90 degrees is so you minimize the hip-flexors muscles from working way too much more than your targeted area…the abdominal muscles.

This exercise is one of the best of abdominal exercises for women, and it is simple, yet very effective to work your six abs muscles, so don’t neglect this exercise.

Repetitions: 20 to 30 times

Sets: start with one set and work your way up to 3 sets

Rest: 45 to 90 seconds.

Side Bridge Exercise (elbow)

Illustrated Love Handles Exercise

- Imagine you’re facing a wall, lie down on your side

- Your feet should be stacked on top of each other, (your 10 toes should face the wall), and your elbow should be aligned underneath your shoulder.

- Lift your body: only your elbow, and your bottom foot should be touching the floor

- Again, don’t relax your hips or midsection, and don't let them sway.

- If you are doing it correctly, your bottom side should feel fatigued and/or feeling a burning sensation.

- Hold this position for 20 to 30 seconds; then switch and perform on the other side.

This exercise works your side muscles (external and internal obliques)

Modified Side Bridge Exercise(elbow))

Illustrated Exercise Side Bridge -modified-

Same as above except you’ll be using your knees as a support and not your feet. This version is less challenging but it is still effective to stimulate your oblique muscles and can be a good introduction.

Once you pass the minute mark, try to do the regular side bridge.

Remember, to achieve a hard, flat stomach and a functional one also you must target all the muscles around your midsection; and that includes superficial and deep abdominal muscles.

So, here you have it, the best of both worlds, by performing the above abdominal exercises for women, and that also includes your sides by performing the side bridge or the modified version to strengthen your midsection area all around. So, what are you waiting for. Go do them now and have fun.