Top 10 to Build and Define Your Abdominals
well-defined midsection is the end result of
exercise, aerobic activity and a
low-fat diet. Every women desires to have a firm abdomen which
can be achieved by following the various steps outlined on a regular
Plan to do your abdominal exercises four to five times a week.
least two sets each of standard, reverse and
and 15 to 20 repetitions per set. Add the following advanced exercises
to your routine only when you can complete these sets. You should see
results in 4 to 6 weeks.
Perform 10 repetitions of jackknives.
flat on your back with your legs straight out together and your arms
extended on the floor above your head.
Raise your upper and lower body simultaneously, extending hands
Concentrate on using your abdominal to raise your upper and lower
at the top of the exercise, when your abdominal are contracted, then
slowly lower to the starting position.
repetitions of side bends.
Stand up straight with a dumbbell
in your right hand and your left hand placed on your hip. Bend to
your right slowly, lowering the dumbbell until you feel the muscle in
your side (oblique) contracting. Pause, and then slowly rise to
your starting position. Switch the dumbbell to the other hand and
exercise into your program.
for 20 to 30 minutes at a moderate pace, four days a week. A
moderate pace is 55 to 75 percent of your maximum effort.
should be able to carry on a conversation while exercising. Track
by wearing an arm or wrist heart rate monitor while you work out.
Leg raises on a flat bench –Sit
lying face up on a flat bench with legs off the end of the bench. Place
hands under the buttocks (facing down). Keeping the legs straight, raise
them to a vertical position. Hold for a second and then slowly lower.
Pelvic Raises –
is another worthwhile exercise to train the abdominal muscles. Women can
reap benefit from this exercise if performed regularly and slowly to
fatigue. Lying on a mat, lift your hips several inches in a rolling
movement towards your head. And then lower them without touching the
Squats – is another exercise which besides training the
quadriceps and gluteal muscles also trains the abdominal muscles,
namely the internal and external oblique muscles of the abdomen
and the abdominal transverse muscle.
To improve your
more quickly, lift weights more slowly.
This allows your muscles
to rely more on strength than momentum.
rest: Take one to two rest days a week. Eat a
For the best and
safest results, supplement your abdominal exercises with lower
back exercises to strengthen your entire midsection and avoid
Perform jackknives and
crunches on a padded surface or exercise mat to prevent pain and
cushion your back.
Once you have strengthened your abdominal, add ankle
weights to your legs during your routine to increase resistance
and build definition