If you still think that doing crunches will score you amazing abs, you're in for a rude awakening. Flattening your belly requires multi-muscle exercises that target all the regions of your core—upper and lower abs, obliques, transverse abdominis, and lower back muscles—to burn major calories and cinch your waistline in no time. Ready to step it up? These 10 ab exercises for women from the Women's Health Big Book of Abs are guaranteed to blast fat and show off your sexy, sleek stomach.
Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you're back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That's 1 rep. Try to prevent your torso from rotating each time you row the weight.
(A) Grab a pair of dumbbells and let them hang at arm's length next to your sides with your palms facing forward. (B) Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor. (C) Stand up and press the dumbbells over your head. That's 1 rep. Return to the starting position and repeat.
Want even more dumbbell ideas? Check out these moves for total-body toning:
(A) Grab a pair of dumbbells and hold them at arm's length at your sides, your palms facing each other. (B) Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees. (C) Pause, then return to the starting position and repeat with your other leg.
Grab a resistance band and step on it with one foot (use both feet for more resistance). (A) Hold the band in each hand at arm's length, about shoulder-width apart, and then bend at your hips and lower your torso until it's almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched. (B) Squeeze your shoulder blades together and pull the band up to your upper abs. Pause, then return the bar back to the starting position.
(A) Stand with your feet shoulder-width apart and your arms at your sides holding a pair of dumbbells. (B) Push your hips back, bend your knees, and lower your body as deep as you can into a squat. (C) Place the dumbbells on the floor, then kick your legs backward into a pushup position. (D) Kick your legs back to the squat position. Stand up and jump. That's 1 rep.
Hold a pair of dumbbells directly over your shoulders, with your arms completely straight. Squeeze your abs tight for the entire exercise. (A) Stand in a staggered stance, your left foot in front of your right foot. (B) Push your hips back and bend your knees so you lower your body into a squat. Pause, then push yourself back up to the starting position. Perform the prescribed number of reps, and then do the same number of reps with your right foot in front of your left.
(A) Start in a pushup position with your body straight from your shoulders to your ankles. (B) Bring your right foot forward and place it next to your right hand (or as close as you can). Try to prevent your hips from sagging or rising. Return your leg to the starting position and repeat with your left leg. That's 1 rep.
(A) Grab a pair of dumbbells and stand with your left side next to a step that's at knee height. Place your right foot on the step. (B) Press through your right heel. (C) Push your body up onto the step until both legs are straight. Lower your body back to the starting position. Perform the prescribed number of reps with your right leg, then switch to your left leg and repeat.
Lean your head, upper back, and butt against the wall. (A) Place your hands and arms against the wall in the "high-five" position, your elbows bent 90 degrees and your upper arms at shoulder height. Hold for 1 second. Don't allow your head, upper back, or butt to lose contact with the wall. Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together. (B) Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall. Lower and repeat.
(A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat.
Original article and pictures take www.womenshealthmag.com site
Комментариев нет:
Отправить комментарий