Top Five Best Ab Exercises for Women at Home

woman with toned absTop Five Best Ab Exercises for Women at Home

The biggest key to defining your abs and getting a tight and toned midsection is ultimately determined by your diet, your workout and your genetics!  To really showcase a stellar six pack, you must be following a diet rich in healthy carbs and lean protein, and obtain a sufficient calorie deficit to support your goals.

Unfortunately, just performing ab crunches will not cause your abs to miraculously appear. Your ab muscles are located underneath a layer of body fat, and if you don’t have your diet and the rest of your workout under control, your abs will never see the light of day!

Women tend to hold their body fat around their hips, thighs and abs. Your unique distribution of body fat will determine when your abs decide to show up. Typically abs can start to show around 15 to 20 percent body fat.

If you have your diet and workout under control, consider adding in these ab exercises.  Perform this workout using 4 to 5 sets of 15 to 20 reps.

Top Five Best Ab Exercises for Women at Home

1.)  Ball Crunches

Choose a correct ball for your size. Sit on the ball, and walk forward until you are sitting on the ‘edge’ of the ball.  Lie back on ball, allowing your body to hyper-extend with the contour of the ball, place your hands beside your ears, or cross in front of your chest.  Slowly raise and flex the abs to raise your torso and shoulders off the ball.

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2.)  Leg Raises

This exercise can be performed on the floor, hanging, off the end of a bench or using an elevated captain’s chair.  One of the most effective ways to perform this exercise is with the chair.  To do so, place your arms on the pads, grab the grips, and firmly place back against the pad, let your legs hang.  Slowly raise your legs up until parallel with the floor, and then slowly lower back down.

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3.)  Crunch

Lay flat on the floor.  Bend your legs and raise your knees so they are perpendicular to the floor, with your back flat against the floor.  Place your hands across your chest in front of your chin or behind your neck. Exhale and curl your upper body towards your knees, lifting your shoulders away from the floor. Keep your lower back in contact with the floor.  Contract your abs, and then slowly lower upper body back to floor.

4.)  Reverse Crunch

Lie flat on your back and place your hands at your sides, palms down on the floor.  Bend your legs and raise your knees, so they are perpendicular to the floor.  Do not allow your legs to go below the 90 degree angle during the exercise execution.  Using your lower abs, raise your hips off the floor. Squeeze the abdominals, pause and release, slowly returning your legs to starting position.

5.)  Reverse Oblique Crunch

Lie flat on your back and place your hands behind your head.  Bend your legs and raise your knees, so they are perpendicular to the floor.  Do not allow your legs to go below the 90 degree angle during the exercise.  Using your lower abs, raise your hips off the floor.  At the same time, bring your left elbow toward your right knee. Squeeze the obliques, pause and release, slowly returning your upper and lower body to the starting position. Repeat alternating each side.

The Bottom Line

So there you have it, five of the best abdominal exercises for women to perform in the comfort of their own home.  Remember though, these exercises alone will not sculpt you the tight and toned six pack of your dreams unless you follow a balanced diet low in carbohydrates, high in protein, and with an adequate calorie deficit.  Once your diet is dialed-in, I’m confident these five ab exercises will have you sporting six pack abdominals in no time. What are your favorite abdominal exercises? Let us know in the comments below!

Want to Watch Abdominal Exercise Videos?  Check out the Ab Exercise Video Pages Below:

Further Reading:

Author Profile: Lauren Jacobsen

Author's Website Lauren is a personal trainer with over 15 years of experience in health and fitness. She holds a degree in Biochemistry, is a part-time business woman, marketer, writer, coach, and figure competitor, with a passion for fashion, travel, and shopping!

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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