The abdominal fats are very stubborn. It takes patience and commitment to get rid of the fats and build muscles. However, sometimes our daily schedules do not give us the allowance to hit the gym. Do not worry because by the end of reading this article you will be a step closer to defining your abdominal region. Abdominal exercises are divided into three section (upper abs, lower abs, and oblique). It is recommended to do exercises for all the sections for a proportional abdominal area. Here are some abdominal exercise for women at home that does not require sophisticated training equipment:
Table of Contents
1. Mountain Climb Exercises
This is one of the best abdominal exercises. It engages all the three abdominal sections. It is good for burning calories and works some major muscle blocks. It tests your endurance, balance, coordination, and agility. The motion stimulates healthy blood circulation and enhances flexibility. However, if you are experiencing back pains or pregnant this exercise is not recommended. Mountain climb exercise is physically demanding.
The alignment of your body is important. It will help you achieve the maximum benefits of your workout.
- Assume a push-up position with your arms directly beneath your shoulders.
- Set your feet apart at hip level to facilitate your movement.
- Align your spine parallel to the floor and suck up your stomach.
- Slowly move your right leg up till your knee is close to your chest as possible (ensure you maintain your body alignment).
- Return your right leg to position and repeat the motion with your left leg.
- Continue the workout by alternating your legs and accelerating your pace.
Plank exercise focuses on using your body weight to strengthen your core. This exercise engages all your abdominal muscles and burns a lot of calories. Regular plank exercise improves your posture and balance, enhance your coordination, and reduce back pain. However, if you are experiencing pelvic pains or overweight this exercise is not recommended.
Use a mat to reduce elbow injuries.
- Assume the push-up position and bend your elbows.
- Ensure that your elbows are directly beneath your shoulders.
- Align your spine parallel to the floor.
- Hold your body rigidly in that position (tighten your stomach to hold your back and spine in position).
- Hold for at least 30 seconds then come out of the pose.
Crunches engage your entire abdominal muscles. It tests your endurance, flexibility, agility, and stability. It is one of the most efficient abdominal exercise that you can do at home. It burns a good amount of calories, strengthens your core, and it can improve your posture. However, if you experience lower back pain or osteoporosis, this exercise is not recommended.
Lie facing the ceiling and press your feet firmly on the ground a comfortable distance from your waist.
- Lock your hands behind your head and open your elbows so that they face away from your head.
- Slightly tilt your chin inwards and tighten your core muscles.
- Lift your torso off the ground (let your core muscles feel the impact).
- Hold the elevated position for 3 seconds then slowly return to starting posture.
- Repeat the motion around 12 times.
4. Russian Twists
Russian twists are efficient when it comes to strengthening your core and lower back. It engages all the muscles around your abdominal region. This exercise is important for women to burn fats and tone their abdominal region. The exercise also increases your flexibility and stability. It is a fun exercise to engage in when you get used to it.
- Sit on a mat or floor.
- Bend your knees slightly and plant your feet on the ground.
- Suspend your torso around 45 degrees off the floor (maintain a straight spine).
- Put your palms together in front of you.
- Rotate your torso from the abdominal region while moving your hands from one side of your hip to the other and reverse.
- Repeat the motion for 30 seconds or more (take a minute break after each set).
5. Scissors Crunch
You need a lot of coordination and stability to perform this exercise. However, if you want to see results, you cannot miss this exercise in your workout plan. It works all the abdominal muscles and hip flexors. The exercise strengthens your core and lower back. The exercise is not recommended if you are experiencing back pains.
- Lie flat facing the ceiling.
- Bend your knees to form 45 degrees angle with your torso.
- Lock your hands behind your head.
- Slowly lift your torso off the ground (engage your core muscles).
- Move your right leg towards the ceiling then lower it few inches above the ground. Repeat the motion with your left leg.
- Repeat the motion for 30 seconds or more.
6. Bicycle Crunch
Women who are looking to burn abdominal fat, increase your flexibility, or tone your abdominal region then this is the exercise for you. This exercise requires coordination and stability. You engage all your abdominal muscles and hip flexors. The exercise is great in strengthening your core, general weight loss, enhance stability and flexibility.
- Lie flat facing the ceiling with your lower back pressed to the ground.
- Lock your hands behind your head.
- Draw your right knee towards your chest. At the same time draw your left elbow to meet your right knee at the core.
- Straighten your right leg until it is a few inches above the ground while releasing your left elbow back to position.
- Switch to the left knee and right shoulder and repeat the motion.
- Engage your core muscles as you do the exercise.
There are various other abdominal exercises that you can do at home without any equipment. The exercises above engage all the three abdominal section. Exercising on workout routines that focus on a particular section is tiresome and time-consuming. However, if you want to target a specific abdominal muscle, then you can perform specified exercises. The key point while exercising at home is you understand your body limits. Start with light routines when you are a beginner and advance to a more physical demanding regime.