Outside Ab Exercises For Women

Women usually share a common goal of wanting flat and toned abdominals, but sometimes staying in the gym or at home can get boring. Change your workout by taking it outside to a park or beach. Outside exercise is also great for mothers, or anyone needing to supervise children, because you can still get your workout in while the kids play. The only equipment you need is possibly a mat or towel. The National Strength and Conditioning Association recommends doing abdominal exercises twice a week, initially on non-consecutive days, but eventually progressing to three days for best results.

Plank Variations

The plank exercise is great for total core toning because it targets the six-pack abs muscles called the rectus abdominus, and the internal abs, called the transverse abdominus, as well as the obliques, glutes and lower back muscles. Start with a forward plank, trying to hold it for at least 30 seconds, and then progressing to one minute. Try side planks on one elbow for 30 seconds for greater oblique activation. Play with plank variations by attempting rear leg lifts, quick alternating knee taps, or bringing your knees in to your chest.

Bicycle Crunches

The American Council on Exercise conducted a study examining the effectiveness of abs exercises, and bicycle crunches were at the top of the list for oblique activation, and second on the list for rectus abdominus activation. Try bicycle crunches, keeping your movements slow and controlled, making sure you extend your free leg straight and exaggerate the rotation of your torso. Try doing 15 repetitions to start, and progress to three sets of 20.

Leg Lifts with Rotation

Lying leg lifts target the rectus abdominus and the transverse abdominus, but they also engage the hip flexor muscles, which run from the front of the pelvis to your quads. If you have lower back problems, do not do lying leg lifts. After you do your leg lift, activate the obliques by rotating your hips to the right, allowing your legs to tilt almost like a hand on a clock. Go about 30 to 45 degrees and repeat on the left side. Try eight to 10 on each side.

Double Crunch

Double crunches engage both the upper and lower areas of the rectus abdominus. In this exercise, lie on your back with your knees bent and place your hands behind your ears for support. Crunch your upper body up while simultaneously lifting and crunching your knees in, attempting to touch your elbows to your knees. Keep your lower back pressed into the ground. As you slowly release, be sure your feet and shoulders both contact the ground to achieve the full range of movement.