Whether you are an athlete or just trying to improve your body composition for personal pride, developing an impressive set of abs can be crucial. In addition to aesthetic enhancement, abdominal training can help you develop strength to maintain proper form during exercise and improve your posture. A workout for a woman trying to improve her abs should incorporate a number of different abdominal exercises to ensure variety and effectiveness. (See References 1)
Side Crunches
According to "Fitness" magazine, the side crunch is one of the top abdominal exercises women can perform. Side crunches challenge your abdominals by requiring them to ensure your body is balanced as you move, which makes it useful for athletes. To perform side crunches, kneel and lean to one side, placing the hand on that side on the ground for stability. Straighten the opposite leg and slowly lift it up until it is parallel to the floor, or as close as you can get it to parallel. Reverse the motion and repeat.
Hanging Leg Raise
The hanging leg raise can be performed on a pullup bar or on any sturdy beam running parallel to your ceiling. According to strength and conditioning specialist Bret Contreras, the hanging leg raise is one of the most effective ab exercises for your central abdominal muscles and your obliques. To perform hanging leg raises, hang from a pullup bar or similar piece of equipment with your legs hanging straight down. Lift your legs up and try to bring them parallel to the ground, tensing your abs during the motion. Reverse the motion and repeat. You can modify this exercise to make it easier by bending your legs at the knee and bringing your knees toward your chest.
Deadlifts
Deadlifts can be beneficial for women looking to improve overall appearance and strength, as it works your abdominals and your glutes. In addition, bodybuilder Randy Herring explains that the deadlift burns many calories, so it can help you lower your body fat percentage, which improves definition in your abs. To perform the deadlift, squat down behind a barbell and grip it with both hands. Bend your knees and drive your heels into the floor to help you lift the barbell up to your thighs. Keep a straight back and pause when you are standing upright. Reverse the motion and repeat.
The Matrix
The matrix is an exercise that involves the use of a medicine ball for resistance, although you can use a weight plate if you don't have a medicine ball. To perform this exercise, kneel while holding the ball in front of you. Keep your knees hip-width apart and lean back as far as you comfortably can. Hold that position for three seconds before returning to the initial position and repeating.
References
- Yampa Valley Medical Center; The Importance of Core Strength; Jen Kerr; June 2006
- "Fitness Magazine"; Our Top 10 Abs Exercises: The Side Crunch; May 2008
- "Testosterone Nation"; Inside the Muscles - Best Ab Exercises; Bret Contreras; May 2010
- Bodybuilding.com; The Deadlift: King of Exercises!; Randy Herring; 2006
- "Women's Health"; Get Six Pack Abs in Weeks: Move 4: The Matrix; March 2011
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