Best 5 Abs Workouts for Women

Accept it or not! Every woman wishes to have a tummy that’s flat, feminine, toned and taut? Don’t u agree? Struggled a lot to get results? If you have always fallen short of your dream of having a flat toned sexy tummy… And if you are thinking, “It is a hard task” then.

Stay motivated and don’t get discouraged or stop in between. This will surely take some time, but gives you the most effective result. Have patience to tone your abs and flaunt them. So rush now to take the challenge and get the toned up abs that you always wanted.

1. Abdominal Hold

Abdominal Hold

Procedure:

  • Sit erect by a strong chair by keeping the hands on the edge. Point the fingers towards the knees.
  • Tighten the abs and lift your toes 3 to 4 inches from the floor. Also lift your butt above the chair.
  • Be in this position till you are comfortable. Try at least for being in this position for 10 seconds.
  • Put yourself back again in the same position and repeat the same procedure.
  • Do this abdominal hold exercise for 1 minute.

2. Opposite Arm and Leg Raise

Opposite Arm and Leg Raise

Procedure:

  • Keep the knees under your hips. Wrists should be placed under the shoulders.
  • Take off your left arm upwards till your shoulder height and left leg till the height of the hip.
  • Hold till you count 2.
  • Repeat Opposite Arm and Leg Raise on the opposite sides as well.
  • You can do 15 to 20 reps, with the alternate sides.
  • After you are a master in this with enough practices, you can try touching your opposite elbow to your knee.

3. Reverse Crunch

Reverse Crunch

Procedure:

  • Lie down on the floor mat by placing your hands on the floor. You can also put them behind the head.
  • Slowly bring the knees to the chest for 90 degrees. You can keep your feet together or crossed.
  • Pull your abs and take off the hips above the floor till the legs are to the upwards direction.
  • Come back to the normal position. You can do this 1-3 sets of 12-16 reps.
  • Let the abs lift your hips. Don’t swing the legs.

The reverse crunch is the 7th best ab exercises that strengthen rectus abdominis.

4. The Prone Plank

The Prone Plank

Procedure:

  • Take a push up position. Place your palms on the floor and behind the shoulders.
  • Hold in this position for 30 seconds. Connect your abs and extend the arms and legs with the head straight aligned along with the spine.
  • With proper practice and few days, try holding this position for up to one minute.
  • After this you can also try one-arm stable switching plank. This is a bit difficult version of The Prone Plank.

5. Crunch with a Heel Push

Crunch with a Heel Push

Procedure:

  • Lie down on the floor mat on the back. Keep the knees bent and your hands should be to the head.
  • Pull the feet from your abs. lift your shoulder blades above the floor.
  • Avoid pulling off the neck and support the head.
  • When you are at the top of the crunch gently press the heels to the floor. Push your back towards the mat and raise the glutes slightly above the floor.
  • Come back to the normal position. You can repeat this 1-3 sets of 12-16 reps.

This is most effective on rectus abdominis muscles.

Source: stylecraze

What to Eat Before You Work Out

When it comes to working out, it’s important to feel energized, but it’s not always as simple as grabbing a snack on your way out the door. Eating too close to exercise is a recipe for discomfort, but heading to the gym hungry isn’t ideal either.

We spoke with nutritionist Heidi Skolnik, MS, CDN, FACSM to find out what to eat and when, before heading to the gym.

1. All Day Long

All Day Long

It’s never a good idea to start a workout with a water deficit. Make sure to stay well hydrated before, during, and after exercise. Use this hydration calculator to see how much water you should be drinking daily. Keep in mind that the body needs to be hydrated to process calories; even being mildly dehydrated can slow down your metabolic rate.

2. Two to Three Hours Before a Workout

Two to Three Hours Before a WorkoutIf you’re planning a meal a couple of hours before working out, Heidi suggests eating a meal that is a mix of carbs, protein, and fat, which falls in the 300- to 400-calorie range. Her suggestions include a small serving of lean protein with veggies, hummus and pretzel crisps, or a fruit and nut bar (we’re partial to KIND and Larabars) with a small serving of yogurt. Avoid gassy food like beans and broccoli since they may cause intestinal discomfort.

3. One to Two Hours Before a Workout

One to Two Hours Before a WorkoutAs you get closer to your workout, carbs should become the focus of your snack (up to 50 grams) with just a little bit of protein. Heidi suggests cereal with skim milk or trail mix with a latte. If you only have one to two hours before your workout, keep your snack under 200 calories. This mixed protein-carb snack will help you feel satisfied and fueled and may also help reduce muscle soreness.

4. 15 to 30 Minutes Before a Workout

15 to 30 Minutes Before a WorkoutIf you only have 15 to 30 minutes before a scheduled workout, choosing a small snack that is simple to digest is key, says Heidi. Pick a snack that has about 25 grams of carbs like a tablespoon of raisins, a small banana, a few saltine crackers, or a small serving of applesauce.

5. Immediately Before a Workout

Immediately Before a WorkoutIf you haven’t eaten in awhile, don’t skip out on food — even if you’re just about to head into the gym, says Heidi. Your body will need the energy to power through whatever vigorous workout you put it through. Restrict this snack to simple carbs (up to 15 grams), and keep it light: seven to nine jellybeans, an eight-ounce sport drink, or one slice of white bread should do the trick.

6. Post-Workout Snack

Post-Workout SnackWithin 30 minutes of finishing a workout, eat a snack that is a mix of carbs and protein. This will help reduce muscle soreness, and, since your body’s metabolic rate is higher after a workout, it will give it the fuel it needs to recover. Heidi’s faves include chocolate milk or yogurt (throw in an energy bar if you’re famished or had a really intense workout), or cottage cheese with a banana or pineapple.

Source – popsugar