For many women, achieving a slim midsection is no easy feat. The muscles of men and women are not significantly different, but women tend to have a wider pelvis and a longer waist. This can make it difficult to get flat, firm abs.
But visible abdominal muscles aren’t impossible—you might just have to commit to doing more than just regular sit-ups.
The best abdominal exercises for women target four muscle groups in the core:
External abdominal obliques: These are the
muscles in your hips that you can feel right under your arms, along your rib cage.
Internal abdominal obliques: These are Stabilizer muscles that lie beneath the external obliques.
Transversus abdominis: These are the deeper muscles. They run horizontally around the central part.
Rectus abdominis: These muscles run from the sternum to the pelvis. They help flex your spine as you walk.
They are also the most superficial muscles of the abdomen and the ones you see
in six-pack abs.
Essential ab exercises:
To properly target and tone all four muscle groups, it is important to perform a series of stabilization exercises. Training these core muscles will also stabilize your spine and pelvis to improve your posture and reduce or avoid back pain.
Unlike traditional crunches or sit-ups, stabilization exercises that target your core will work more muscles and burn more calories.
To build a stronger core, perform these abdominal exercises two to three times a week.
Plank crawl out:
Standing overhead with feet together and core engaged.
Curve on your hips and try to touch the floor. As soon as your fingers touch the floor, stretch your hands until you reach the push-up position.
To crawl return to the starting position by slowly moving your hands backwards and lifting your hips up to the ceiling. When your feet are flat on the floor, bend over back to your hips and lift yourself back up to a standing position.
Advanced option:
You can make this exercise more difficult by lifting one leg before extending your hands.
Benefit:
Using your arms and legs in this exercise adds intensity and resistance.
Side plank:
Start on the left side, with the elbow directly underneath the shoulder and forearm perpendicular to the body.
Stack your feet or place them facing each other.
To create a diagonal line in your body that runs from your shoulders to your feet, contract your abs and raise your hips off the ground.
Hold this position for 30-45 seconds.
Switch sides and repeat.
Advanced option:
Add hip dips for an extra challenge. Perform the same exercise for 30 to 45 seconds, but continually lower your hips until they lightly touch the floor, then return to the starting position.
Benefit:
Unlike a traditional plank, you will only support your body weight on two contact points. This requires more work from your core to remain stable. Your back and abs work together to keep your spine elongated.
Reverse crunch:
Start in a seated position, knees bent at 90 degrees
Flat corners and feet.
He extends his arms forward, palms facing each other.
He exhales, pulling his belly button toward his spine.
Roll back onto your tailbone, curving your spine into an a shape
C shape.
Inhale and return to the starting position. Repeat,
performing 15 more reverse crunches.
Advanced option:
Try the same exercises, but instead of rolling back into a C shape, roll back until you’re flat on your back.
Benefit:
This exercise emphasizes the rectus abdominis.
Boat pose:
Start by sitting upright with your knees and feet bent apartment on the floor.
Lean back, balance on your sit bones and lift your muscles legs raised off the floor.
Extend your arms straight, with palms facing up. Your body will form a V shape.
Hold the position for 30 seconds.
Advanced option:
Move into Low Boat Pose by dropping your feet about six inches off the floor.
Benefits:
This exercise focuses on the lower abdominals.
Alligator drag:
For this exercise you will need room to move and something that slides easily across the floor. Try a towel on the hardwood or tile floor, or a plastic bag or Frisbee on the carpet.
Start in plank position with your feet on a towel,
bag or frisbee.
He walks forward, using only his hands and dragging them
lower body for 10-20 yards.
Keep your core and glutes tight as you move forward.
Rest for a minute and then drag the alligator where
you started.
Rest and repeat.
Advanced option:
This is hard enough as it is!
Benefit:
You will use your entire core for stability in this exercise. It also combines movement and resistance for greater intensity.
The Takeaway:
Remember, exercises like these will help you strengthen your abdominal muscles and improve your posture. But according to the Mayo Clinic, there is no such thing as “spot reduction” of fat in specific parts of the body.
This means you may not get six pack abs even if you do hundreds of repetitions. Instead, try to reduce overall body fat by eating fewer calories and sticking to a consistent exercise program.