Whether you are a woman who works a demanding job every day, or a woman who stays at home to take care of her family, chances are you have little spare time or spare energy. Sometimes going to a gym for a good workout just isn't a possibility for you. Luckily, there are some exercises that can be done from the comfort of your own living room to help lose some of that extra flab around the middle. These simple exercises will leave you feeling better about yourself and give you some extra energy to get you through your demanding day.
Bicycle Crunch
The bicycle crunch is an excellent abdominal exercise that works all three sets of ab muscles--upper, lower and obliques. You begin by lying down on the floor with your back flat and your hands behind your head, your shoulders off the ground and your knees bent in toward your chest. Make sure your neck is relaxed and not feeling strained. Bring your right knee and left elbow together while straightening your left leg to about a 45-degree angle from the ground. Switch legs, bringing in your left knee and right elbow and extending your right leg. The motion is like riding a bicycle. Do a set of 10 to 30 reps, depending on personal fitness level, then rest briefly before repeating for two or three more sets.
Leg Lifts
Leg lifts are one of the best lower stomach exercises you can do. Lay down with your back on the ground and place your hands underneath your bottom. Raise your feet so that your legs are straight up and down, in line with your hips. Flex your ab muscles and lower your legs until your feet are almost resting on the ground. Hold that position for one second, then lift your legs back to a vertical position. Repeat this motion for 10 to 30 reps, depending on your fitness level, and then rest for a couple of minutes before repeating a second and third set.
Pelvic Tilt
To do a pelvic tilt, lay down with your back flat on the ground and your feet about hip-width apart. Lift your buttocks off the ground and hold for two seconds, then slowly lower back to the ground. Be sure that your abs are doing the work; you should not feel any strain in your neck. Repeat the motion 15 to 30 times, depending on your fitness level, then rest for a couple of minutes before doing another two or three sets.
Plank
The plank requires the use of a large exercise ball and is highly effective in working your stomach. Lie on top of the ball with your stomach resting in the center and your feet touching the floor behind you. Lean forward until your hands are resting on the floor in front of the ball, and walk your hands forward as the ball rolls back to your upper thighs. Be sure that your hands are directly below your shoulders. Flex the abdominal muscles and hold the position for three deep breaths--or as long as you can balance--then roll back to your beginning position.
For a more advanced plank, follow the steps for a basic plank until the ball is at your upper thighs. Flex your abs and push your body forward until your shoulders move in front of the hands and your shins are resting on the ball. Hold for three deep breaths and then return to beginning position.
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