Women's Interests

Abdominal exercises put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. In addition, exaggerated abdominal exercise can cause respiratory problems. A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression.

Abdominal Exercises For Women – 2 of the Best Ab Workouts to Be Slim Quickly & Easily
By Faviano Torres

For tightening & strengthening the abdominal muscles for women, crunches have been the standard. There are a number of exercises that help in toning up these muscles which will make women slim and sexy. Women’s body structure is different from men, and it’s important to follow a workout that suits them best. Below are 2 of the best ab exercises for women. Always do remember to breathe out on the lifting and in on the lowering of the upper body.

 
Photo: sciencedaily.com

1. Bicycle Movement – An abdominal exercise that is a variation on the regular crunch. You lie on your back and keeping your lower back flat on the floor. This will give your abs good workout, and pretty straightforward exercise.

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Here are the steps to follow:
1. Place your hands behind your head, or you can also place them to the sides of your head. With one leg straight out and heel slightly off the floor, contract your abdominal muscles.
2. Now bring the knee of the other leg toward the chest slowly while raising the opposite shoulder off the floor. Do this while turning your upper body as you crunch so that your elbow touches the knee.
3. While bringing the other knee up toward your chest, return the leg to the starting position.
Repeat as many as you comfortably can without straining yourself

2. Hanging Knee Raises – You will have to do this at the gym. The gym equipment used for this exercise is popularly named the Captain’s chair. Start by doing 2 sets of 10 repetitions each.

Here are the steps to follow:
1. Put your lower arm on the supports. Your body will be hanging off the floor and rest your back on the support.
2. Slowly lift your knees toward your chest and contract your abdominal muscles.
3. Repeat as long as you can the knee lifts without straining yourself.

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