AB WORKOUT FOR WOMAN
Are you training for a tight, toned and flat midsection? Regardless of your gender you must be sure to choose the correct exercises and, of course, use perfect form. When it comes to choosing the components of your ab workout for woman, however, all exercises are not created equal. An ab workout for a man is (or at least, should) be different than an ab workout for woman. While it is necessary to use resistance exercises in an ab workout for woman, women need to choose different movements and use slightly less weight and train with higher reps than their male counterparts. This article will help explain the type of exercises your ab workout for woman should contain. As always, if you are new to training you should consult your physician before attempting this ab workout for woman or any other exercise program. If you would like read comments about an ab workout for woman or add comments about an ab workout for woman, click the forum link above.
A Little Anatomy
Your rectus abdominus muscle originates at the xiphoid process (tip of sternum) and inserts near the pubic symphysis. Its muscle fibers run vertically and are divided horizontally by bands of fibrous tissue that separate it into four segments. This is what gives the area its “six-pack” appearance. Upon contraction, the rectus abdominus muscle flexes the spine and compresses the abdominal cavity.
The cross-directional arrangement of the internal and external oblique muscles work in conjunction with the rectus abdominus to flex the spine and compress the abdominal cavity. When isolated the internal and external oblique muscles will also rotate the trunk.
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What It All Means
To put it in simplest terms, you will work your abs and oblique muscles anytime you do one of two things:
flex your spine bringing your torso towards your hips, or
flex your spine bringing your hips towards your torso
It really is as simple as that. The bottom line is that a good ab workout for woman will use moderate resistance/high repetition exercises that aim to tighten and tone the abdominal muscles. Working the abs with a variety of exercises, reps and resistance will help ensure that you are doing everything necessary (from a training standpoint) to achieve the desired look. Have you already been doing this without progress? Then the answer lies in your nutritional program. That will be tackled in another article. Are you ready to give this ab workout for woman a try?
Physio-Ball Crunches 25 reps per set for 3 total sets
Reverse Crunches 25 reps per set for 3 total sets
Hover/Plank 1-3 minutes each set for 3 total sets
Physio-Ball Crunches-this exercise is part of this ab workout for woman because, due to the added balance requirement, will help you to engage adominal muscle fibers that you would not if you were performing crunches on using a stable base. The two most important cues to remember when performing this movement are to use a full range of motion by touching your shoulders all the way down to the ball and maintaining your pelvic tilt (rotating pubic bone up towards ceiling) for every rep of every set. Doing these two things will help to make this ab workout for woman more effective.
Reverse Crunches-this exercise is part of this ab workout for woman because it will significantly add intensity to your workout without resulting in a dramatic increase in muscle size. To properly execute this movement, lie on your back on a stable bench and hold onto the bench with your hands behind your head. Note, you can also perform this movement while on the floor by simply reaching back and holding on to the leg of a stable piece of furniture (couch or table). Start with your knees bent (flexed) and slowly curl up into a ball, bringing your knees down to your collar bones. As you do this be sure to maintain tight flexion of your knees. Kicking your feet up or straightening your legs, no matter how subtle, will detract from this exercise and your entire ab workout for woman.
Hover/Plank-this exercise is being borrowed from Pilates and is a very effective way to complete this ab workout for woman. Lie face down on the ground (use a mat or choose a carpeted area) with your elbows bent to 90 degrees and your legs fully extended. Support your body in the air using only your forearms and toes. While in the air compress your abdominal cavity and turn on your pelvic floor muscles by tightening your Kegel muscle (tightening this muscle is the same feeling as if you were attempting to stop the flow of urine). Failure to compress your abdominal cavity or engage your pelvic floor will drastically reduce the effectiveness of this component of your ab workout for woman.
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