Fitness

Best 5 Abs Exercises For Women In 2021 | Get Flat Belly Naturally

Looking to get Flat Belly Naturally? We will tell you the Best 5 Abs Exercises For Women which tone up your muscles and give you prefect shape.

For many women, getting a slim abdomen is not an easy task. The muscles of men and women are no different, but women generally have a wider pelvis and a longer waist. This can make it challenging to get flat, firm abs.

But visible abdominal muscles are possible; maybe you only need to do this Best 5 Abs Exercises than regular squats. The best 5 Abs Exercises For Women target the four core muscle groups:

  • External oblique muscles. These are the muscles on both sides, which you can feel along the ribs and under the arms.
  • Internal oblique muscles. These are the stabilizing muscles below the external oblique.
  • Transversus abdominis. These are the deepest muscles. They run in the middle level.
  • Rectus abdominis. These muscles extend from the sternum to the pelvis. They help to bend the spine while walking. They are also the most superficial muscles in your stomach and the muscles you see in the six-pack abs.

Best 5 Abs Exercises For Women

To properly target and shape up all four muscle groups, it is necessary to perform a series of steady movements. Exercising these major muscles can also stabilize the spine and pelvis to enhance posture and reduce or prevent back pain.

Unlike traditional squats or sit-ups, core stabilization exercises can train more muscles and burn more calories. Perform these sets of exercises up to 3 times a week to get a stronger core.

Related=How to get flat tummy in a week naturally

Plank crawl out

Img source + healthline.com

  1. Stand with your feet together and engage your core.
  2. Lower your hips and try to touch the floor. Once your fingertips touch the floor, move your hand to the push-up position.
  3. Retract your arms and raise your hips to the ceiling. Place your feet on the floor, bend your hips again and return to a standing position.

Advanced options

You can complicate this exercise by lifting one leg before walking with your hands.

Benefits

Using arms and legs in this exercise will increase strength and resistance.

Side plank

Image source = Healthline

  1.  Starting from the left, the elbows are just below the shoulders, and the forearms are perpendicular to the body.
  2. Put your feet on top or opposite each other.
  3. Contract your abs and lift your hips off the ground until your body forms a diagonal line from shoulder to toe.
  4. Maintain this position for 30 to 45 seconds.
  5. Repeat with another side.

Advanced options

You can make this exercise harder by Adding hip dips. Do the same exercise for 30-45 seconds, but keep your hips down until you touch the ground, then return to the starting position.

Benefits

Compared with a traditional plank, it only bears your weight at two contact points. It takes more work to keep the core stable. Your back and abs work together to keep your spine long.

Reverse crunch

Image Cr goes to Healthline.com

 

  1. Sit first, with your knees bent at a 90-degree angle and your feet straight.
  2. Extend your arms, palms facing each other.
  3. Exhale and pull the belly button towards the spine.
  4. Roll the tailbone back to bend the spine into a C shape.
  5. Take a breath and come back. Repeat to the starting position, add the extended version 15 reverse crunches.

Advanced option

Try the same exercise, but instead of rolling back in a C shape, roll back until you lie on your back.

Advantage.

This exercise emphasizes the rectus abdominis.

Boat pose.

  1. First, sit on the floor with your knees bent and your feet flat.
  2. Lean back, keep your balance on your sitting bones and then lift your legs off the floor.
  3. Extend your arms out straight, Palms up Form a V shape.
  4.  Hold for 30 seconds.

 Advanced options.

Transition your feet in a low boat position about 6 inches from the ground.

Benefits

This exercise needles the lower abdomen.

Related=GET RID OF HEAT PIMPLES FROM THIS AMAZING HOME REMEDIES

Alligator drag

image cr goes to healthline.com

For this exercise, you need to move freely, and you need something that can easily slide across the floor. Put towels on the floor or tiles, or put plastic bags or flying discs on the carpet.

  1. Start with the plank posture with your feet on the towel Or frisbee.
  2.  Just walk forward with your arms and pull your lower body for 10-20 yards.
  3. Keep your upper body and hips tight while moving.
  4. Take a break, and then drag the crocodile back to the starting point.
  5.  Relax and repeat.

Benefit

You’ll use your entire core for stability in this exercise. It also combines movement and resistance for added intensity.

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Conclusion

Remember, Best 5 Abs Exercises For Women like this will help you strengthen your abs and improve posture, but according to Experts, there’s no such thing as “spot reducing” fat in specific parts of your body.

Which means that even if you repeat it hundreds of times, you will not get perfect abs. Instead, reduce your overall fat by consuming fewer calories and following a consistent exercise plan.

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Curly women is all about Women Fashion, Beauty And Wellness Community to get solutions to all your Beauty queries and stay upto on the latest Beauty Trends.

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