Women and men have the same abdominal musculature and can exercise their abs doing the same exercises. However, some abdominal exercises, like the ball jackknife and the straight-arm ball roll out, put stress on the arms and wrists, which may be easier for men to do. Full sit-ups were found to be the most effective ab exercise by Dr. Raymond Chong at the Medical College of Georgia, but sit-ups may put too much stress on women's spines according to the National Institute of Occupational Safety and Health, says Dr. Stuart McGill in an article entitled "Sit-Ups for Great Abs?" on FitnessRx. Stan Herring, MD, says in the same article that women should do exercises on exercise balls.
Ball Crunches
Step 1
Do 10 to 20 ball crunches on an exercise ball. The ball crunch is one of the most effective abdominal exercises, according to a study by he Biomechanics Lab at San Diego State University, commissioned by the American Council on Exercise (ACE).
Step 2
Sit on the exercise ball, then walk your feet forward and lean back until the ball is under the middle of your back and your upper body is parallel to the floor. Plant your feet firmly on the ground with your toes pointing straight forward.
Step 3
Bend your elbows and place your fingertips behind your ears.
Step 4
Crunch up 30 degrees and then return to the starting position to do one ball crunch.
Bicycle Crunches
Step 1
Upgrade to doing bicycle crunches on an exercise ball, once you are comfortable balancing on the ball. ACE found that bicycle crunches were the most effective exercise for the rectus abdominis muscle and the second most effective exercise for the oblique abdominal muscles of the waist. Do them on the ball.
Step 2
Lie on the ball in the same position described above for the ball crunches.
Step 3
Crunch your shoulders up and twist them to the right. Lift your left foot off the floor and bring your left knee toward your right elbow. Do not try to touch them together.
Step 4
Lower your left foot back to the floor. Twist to the left and raise your right leg.
Step 5
Continue alternating sides as you twist your shoulders and "pedal" your legs so that one elbow is always moving toward the opposite knee. Do 10 to 20 reps.
Tips and Warnings
- If you want to show off a tight, toned abdomen, do some cardio. Women tend to carry a higher percentage of body fat than men, making it harder to see a six-pack. But exercise combined with a reasonable diet will expose your abs to the world, or whoever you want to show them off to. Do vigorous intensity cardio exercise, such as running, for 60 minutes a day to burn fat, recommend FitnessRx.
Things You'll Need
- Exercise ball
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