Ladies' Easy Abdominal Exercises
- Target the entire abdominal area for the best results.ball exercises image by Paul Moore from Fotolia.com
All women want to have a toned and fit mid-section. There are certain abdominal exercises that are easy and produce the desired results. Combining different moves to target the lower abdominals, the upper abdominals and the obliques will give you the rock hard mid-section you have always wanted. - Ab crunches target the muscles of the upper abdominal area. Perform ab crunches by lying on your back and raising your legs in the air. Your thighs should be at a right angle to the ground. Place your hands behind your head and raise your shoulders slowly off the ground. It is important to focus on contracting your abdominal muscles throughout this entire move. Raise up as far as you can comfortably and do not allow your shoulders to touch the ground. Keeping your abs tight and performing this exercise at a slow pace with help you reap the maximum benefits.
- The lower abdominal muscles are a bit harder to work. The leg raise is a good way to target the muscles in the lower portion of the abdomen. Begin by lying on your back and raise your legs, keeping them at a 90 degree angle to the floor. Keep your abs tight and your legs straight. Do not allow your legs to touch the floor. You should feel a burn in your lower abdominal area. Hold for a count of 20 or 30 or until your bottom is approximately 2 inches off the floor. Return to the starting position and repeat for three sets of 10 repetitions. Lying leg thrusts are another lower abdominal exercise. Lie on your back and raise your legs. Thrust or push your heels toward the ceiling, while keeping your abs tight. Lower your body and return to the start position, leaving your legs straight in the air. The soles of your feet should be pointed toward the ceiling. Repeat for three sets of 10 to 15 repetitions.
- The obliques muscles must be strong and toned to give the abdominal area a balanced look. Women typically do not want to train obliques with a lot of weight, because large obliques may give a woman the appearance of a thick waist. Performing some simple toning exercises will work your obliques and balance out your figure. Dumbbell side bends are an ideal oblique exercise for women. Select a dumbbell in the weight you wish to use. Stand with your feet shoulder-width apart and hold the dumbbell in your right hand. Bend to the right side, as far as you can comfortably go. Hold for a count of three and return to the starting position. Complete three sets of 10 repetitions and change the dumbbell to the left hand and repeat. Decline oblique crunches are another good oblique exercise. Lie on your back on top of a decline bench. Place your hands on the sides of your head and raise your body until your elbows are almost touching your knees. At the top of the move, twist your upper body and touch your elbow to your opposite knee. Return to the starting position and repeat for three sets of 10 repetitions. Repeat for an additional three sets, this time on the opposite side.
