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Have you been dying to get those sexy, strong abs in time for summer? Have you found yourself doing sit up after sit up thinking it will eventually work but you haven’t found that to be the case? You want toned abs, but you feel hopeless when it comes to knowing how to get them.
Well you don’t have to fret any longer. This fast, 4-week ab exercises challenge is the perfect way to get the results you want for your tummy. And it’s just in time for bathing suit season. Thank goodness! The best part is, you can do this challenge at home, so you don’t have to worry about going out of your way to get a good core workout in during your day.
This challenge will not only schedule your ab exercises to do each day, but will also explain how to do these simple exercises and what they are working and why they are more beneficial than what you have been doing. So, enough talk – let’s get you on your way to a flat, toned stomach and rock hard abs!
Ab Workouts for Women that Work
So you’ve been doing your crunches, but you still aren’t getting the results you want. Just like with any muscle group, you want to do multiple different exercises in order to activate different parts of your core. Here are eight different core exercises that will be integrated into your ab challenge, along with detailed instructions on how to perform the exercise properly for optimal results.
The plank is the number one go-to for all things core related. It works all the muscles of the abdomen, including your obliques (the tummy muscles that line the outer sides of your stomach), as well as the muscles in your lower back, which are an important part of your core. There are two different variations explained here, which you will also find in the 4-week challenge below.
Forearm Plank: To perform this exercise properly, place your forearms on the ground, your weight on the balls of your feet, and hold your stomach off the ground. Make sure your body is forming a straight line, just like a wood plank.
Side Plank: To perfect this exercise properly, choose a side. If you are laying on your left side, your left forearm is going to be on the ground, as well as the side of your left foot – with your right foot setting on top of it. Again, using your stomach muscles, lift yourself off the ground, keeping your body in a straight line.
Commonly known as the superman, but changed because women are awesome, the superwoman is a less popular core exercise because it doesn’t target the front stomach muscles which is most common. The superwoman is going to put emphasis on your love handle area.
To perform this exercise properly, lay on the ground on your stomach with your arms stretched out in front of you and your legs stretched out behind you. Keeping both your arms and legs straight, lift them off of the ground using the muscles in your lower back. Make sure to keep your head forward and looking down.
This is a moving core exercise, which means you are continuously activating and deactivating certain muscles of the core, allowing you to burn fat while performing the exercise.
To perform this exercise properly, sit on the ground, bring your knees close to your chest. Slightly lean back so your stomach muscles are activated. With controlled motions twist your core from side to side, letting your head go in the direction of your body. To increase the intensity of this exercise, lift your feet off the ground.
Don’t worry, they aren’t as weird as they sound, and they work wonders for that hard to reach part of your stomach: the lowest part of your abs. This is a tricky area to hit, as most core exercises target the upper abs, but butt lifts are here to fix that.
To perform this exercise properly, begin by laying on your back with your feet out in front of you and your hands under your backside. Lift your legs so your body forms a 90 degree angle. From there, using your lower abs, raise your butt off the ground and slowly bring it back down. Keep your legs raised until you have completed the exercise.
This classic core exercise is great for all things tummy. Though difficult, as your strength begins to grow, you will find yourself performing this exercise with more ease. Also a moving exercise, this one is going to aid in your fat loss.
To perform this exercise properly, lay on your back with you feet close to your backside. Cross your hands over your chest or use them to support your neck. Using your stomach muscles, sit all the way up so your chest reaches your knees, and slowly release back down. To make this exercise easier, find a weight to put on your feet to help them stay down.
A little different than the butt lifts, leg lifts not only target your lower ab muscles, but the love handle area as well. These are great, as they have movement, use gravity to make it more challenging, and target all the major problem areas.
To perform this exercise properly, begin by laying on your back with your feet out in front of you and your hands under your backside. Lift your legs so your body forms a 90 degree angle. Slowly bring your legs down (keep them straight!), stopping about six inches from them hitting the floor. Raise them up again and repeat.
Mountain climbers can be performed a variety of different ways. The version explained here keeps the muscles in your stomach activated and working the whole time. It also includes a lot of fast movement, which increases your heart rate and promotes fat loss in the stomach area.
To perform this exercise properly, begin in a straight arm plank. Bring one knee up to its corresponding armpit. From there, with a little running movement, switch legs so the other knee is up close to your chest. Begin slowly doing this exercise and speed up as you become more comfortable. Remember, just like when you’re doing a plank, keep your body nice and straight.