How To Get Abs For Women

In this video, I'm going to talk about abs for women. There are three different exercises, and the first one is a standard stomach crunch. Step one is lying very flat, legs bent, feet together.

Hands beside your head, nice big gap between your chin and your chest, and then just slowly bring your upper body up and then back down again. Nice and controlled, remembering to breathe, not too fast, not too slow, just try and stay all nice and controlled. The second exercise is the plank position with a few variations.

The plank position ?if you turn over onto your front? is effectively a kind of press-up position. So, focusing on your knee, on your toes, on your forearms, you're then lifting your hips up in the air. On this particular exercise, you want to try and get as flat as you possibly can.

But the flatter you are, the more pressure there is in your lower back, so if you need to, just lift your hips slightly higher up in the air. The second variation of this particular exercise will be called a side plank. That is when you rotate your entire body, including your feet, facing one direction.

So, if you just turn over onto your side, you're then focusing your balance on your forearm again, and your toes. You can have your arm in three positions, either up here, keeping yourself nice and balanced. The second one is where you're started down on your side, or you can even put it across the front of your body and just use it as an active support.

Try and keep the weight on that support arm as minimal as possible. The third variation of this particular exercise is going back to the starting position, so into the plank position again, okay, bottom up, okay, and then very simply, just bending from your hips and your knees, bringing your left leg in and then out again. This again just changes the focus from your stomach into your lower back and your glute area.

It's a particularly difficult exercise, and it's quite a big progression, so it's important you master the first two to begin with. Okay, relax down. The third exercise is a slightly more advanced stomach crunch.

Come and lie flat on your back. Very, very simply, it requires the same principles, lying flat on your back, legs bent, feet together. All you end up doing is have somebody either holding onto your feet or you can put them up against a door, a weight, whatever equipment you have with you, and you ask the person to come sit right the way up.

From there, they either go halfway back or as far back as they feel comfortable, hands beside your head, nice big gap between your chin and your chest, and you're just twisting to the left or to the right. Okay, nice and controlled. Pace is really important here.

And the further back you go, the more pressure it puts on your lower back, so just work within your capabilities. Around about 21 on both sides is a good number for this particular exercise. Okay, you can relax down.

Those three exercises will give you abs for women. .