5 Best Ab Exercises For Women To Get Toned Abs

We all want a toned body but that one area we concentrate on almost all the time is our abs. When we are changing, or even randomly passing by a mirror, we will stop to notice our hair, our face and our tummy bulge. We will see whether we are rocking the new crop top or the new office shirt we just bought or not.

More often than not, we will promise ourselves to exercise religiously to look our best and to get the perfect abs. Does it always work? No! Maybe because you are unaware as to where you must start. We have the perfect regime for you that will help you get toned abs.

We will get started with certain tips to help you get toned abs:

· Increase the fiber intake as it absorbs water and allows for easy passage of food through the digestive system. Foods like avocados, flaxseeds, sprouts, legumes, beets, cabbage, spinach, corn, etc. are rich in fiber.

· Track what you eat, when you eat and how much you eat. No, not in a diary, but mentally. See if balancing out on your calories is possible. Keep your lunch light if you know that your dinner will be loaded with carbs. Do not go a long period without food. Keep yourself hydrated.

· Give yourself one cheat day. You deserve it, nevertheless, but one reason why you must award yourself a cheat day is so that you remain in touch with your soul food and hence do not end up binge eating a few weeks down the line.

· Avoid alcohol whenever possible. They cause bloating and also lead to fat concentration in the stomach area. Choose red wine over beer if you seriously want flat abs. Instead, have green tea everyday and see the difference.

These are some lifestyle tips that will not only help you lead a healthier life, but also help you get toned abs and lose overall body weight. Now let us look at some exercises that women can do to get toned and ripped abs!

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Exercise #1

Forward Ball Roll

This ab workout for women is effective for toning your abs and increasing your core strength.

Instructions:

Step 1: Kneel on the ground and keep an exercise ball in front of you. Your hips must not be on the floor.

Step 2: Keep your forearms on the ball and bend your elbows at a 90-degree angle.

Step 3: Now, extend your elbow joints and knee joints to stretch as far as possible. Do not bend your back and maintain a slow motion.

Step 4: Get back up to the initial position. Repeat.

Do 2 sets of 15 reps each.

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Next up: The Plank

Exercise #2

The Plank

This is a common yet very effective exercise when it comes to core training. It is a perfect workout to target your core and our abdominal muscles.

Instructions:

Step 1: Get down on your fours. Slowly extend your legs behind you such that your toes are placed on the floor.

Step 2: Keeping your body in a straight line, from your head to your heels, lower your arms to place your forearms on the floor. Your elbows must be under your shoulders.

Step 3: Engage your core and hold this position for as long as you can.

Try and maintain the plank position for 1 minute initially. Increase it to 3 minutes as you strengthen your core.

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Next up: Hang Up Curl

Exercise #3

Hang Up Curl

You will need a pull-up bar for this exercise. In case you do not have a pull up bar, place two chairs next to each other and use their backrest as a support. This will work on your lower, inner and transverse abs.

Instructions:

Step 1: Hold on to a bar such that your body is hanging in the air.

Step 2: Now slowly exhale, bend your knees and curl your legs up so as to bring them closer to your chest.

Step 3: Lower your legs as you inhale and repeat this exercise.

Do 2 sets of 15 reps each.

Next up: Alligator Crawl

Exercise #4

Alligator Crawl

This is an advanced level exercise and requires slow and precise movements.

Instructions:

Step 1: Start in a push up position with your palms under your shoulders.

Step 2: Slowly, rotate your ankles in a way that your toes are pointing backwards. Be gentle and do not overstrain. Keep your back straight.

Step 3: Now, engage your core, pull your abs in and drag your feet by moving your hands forward.

Do this exercise for 2 minutes; with 30 seconds break in the middle.

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Next up: Hollow Body Holds

Exercise #5

Hollow Body Holds

This exercise works on your rectus and transverse abs and requires a lot of core strength engagement.

Instructions:

Step 1: Lie on the floor and extend your arms behind you and your legs in front of you.

Step 2: Lift your legs, shoulders and arms off the floor. Your lower back must be on the ground.

Step 3: Hold this position for 45 minute, if you can, and relax.

Do 5 reps of this exercise.