A toned, well-defined midsection is the end result of abdominal 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 basis.
STEPS :
1. Plan to do your abdominal exercises four to five times a week.
2. Review “Do an abdominal crunch“.
3. Do at least two sets each of standard, reverse and oblique crunches, 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.
4. Perform 10 repetitions of jackknives.
Lie 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 to feet. Concentrate on using your abdominal to raise your upper and lower body. Pause at the top of the exercise, when your abdominal are contracted, then slowly lower to the starting position.
5. Do 10 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 repeat.
6. Incorporate cardiovascular exercise into your program.
Exercise 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.
You should be able to carry on a conversation while exercising. Track your heart rate by wearing an arm or wrist heart rate monitor while you work out.
7. Maintain variety in your schedule.
Running, swimming, cycling, and using some home gym equipment like a stair-stepping machine or treadmill are all excellent forms of cardiovascular activity.
8. 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.
9. 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 ground.
10. 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.
TIPS
- To improve your strength more quickly, lift weights more slowly.
- This allows your muscles to rely more on strength than momentum.
- Get adequate rest: Take one to two rest days a week. Eat a low-fat diet.
- For the best and safest results, supplement your abdominal exercises with lower back exercises to strengthen your entire midsection and avoid possible injury.
- 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
