4 Easy Lower-Abdominal Exercises For Women to Do at Home
Abdominal fat can be really difficult to get rid of. It takes a lot of time and hard work to get rid of it and build muscles instead. What would help is of course hitting the gym, but not everybody has the time for it. Therefore, we are here to tell you not to worry. We are here to show you some abdominal exercises for women that you can do at home to help you with this problem. They are divided in three sections: upper abs, lower abs, and oblique. Let’s check them out!
4 Lower- Abdominal Exercises for Women
1. Mountain Climb Exercises
This exercise is the best one for the abdomen. It will engage all of the three sections. It is the best one for burning calories and major muscles blocks. It will test the endurance, balance, coordination and agility. Moreover, the motion will stimulate healthy blood circulation and enhance flexibility. Nevertheless, if you have some back pains or you are pregnant, we do not recommend it.
It is very important how you align your body in order to get the best benefits of the workout. Just start in a push-up position with the arms directly beneath the shoulders. Then, set your feet apart at hip level to facilitate movement. Align your spine parallel to the floor and suck up your stomach. Afterwards, move your right leg until your knee is close to the chest as much as it can. Finally, return your right leg to position and repeat the same with the left one. Do this workout by alternating your legs and accelerating your pace.
This exercise is the best one for strengthening the core. It will engage all the abdominal muscles and burn a lot of calories. The regular plank exercise will improve the posture and balance and enhance the coordination and reduce back pain. Nevertheless, if you have pelvic pains or you are overweight, you should not try it.
Use a mat for this one so that you reduce elbow injuries. Take the push-up position and bend the elbows. Make sure they are beneath the shoulders. Then, align the spine parallel to the floor and hold your body rigidly in the position. Tighten the stomach and hold the back and spine in position too. Hold for at least 30 seconds and then come out of the pose. Make sure you keep the breathing pattern regular.
Crunches will engage all of the abdominal muscles. This exercise will test the endurance, flexibility, and stability. It will help you burn a lot of calories, it will strengthen the core and improve the posture. Nevertheless, do not try it if you have back pain or osteoporosis.
Lie facing the ceiling and press the feet firmly on the ground at a comfortable distance from the waist. Then, lock the hands behind the head and open the elbows so that they face away from your head. Tilt your chin inwards and tighten the core muscles. Afterwards, lift the torso off the ground. Hold this position for 3 seconds and return to initial position. Repeat this 12 times. Make sure that you do this exercise at a pace you are comfortable with so that you can coordinate with the movements well.
4. Russian Twists
These are very useful for strengthening the core and lower back. The exercise will engage all the muscles around the abdominal region. This one is very important for women to burn their fats and tone the abdominal region. It will also increase the flexibility and stability.
Sit on a mat or the floor. First, bend the knees a bit and put the feet on the ground. Then, suspend your torso around 45 degrees off the floor while you keep the spine straight. Afterwards, put the palms together in front of you. Make sure you rotate the torso next from the abdominal region while you are moving your hands from one side of your hip to the other one and in reverse. Repeat this for 30 seconds, or more. Also, make a one-minute break after each set.