About Workouts for Women – Part 2

In Ab Workouts for Women – Part 1 I gave you some great tips and rules to follow when it comes to working your ab muscles.

So now that you have a good idea about HOW to properly do your ab workouts lets focus on 3 of my favorite ab exercises.

Bicycle – Starting Position

Ab exercise #1

Bicycles – Often considered a one of the best ab exercises developed the “bicycle” is easy to do but is a tough exercise for those of you just starting out.

Starting Position: Lay flat on your back with you feet off the floor and your kness bent. Place your hands on the side of your head an make sure to keep your elbows pointed out (as wide as possible).

Next: Extend your left leg out straight. Now bring your left elbow to your right knee. You dont need to touch them together but you need to come close.

Bicycle – Finish

Then, in one fluid motion, extend your right leg out straight while brining your right elbow and left knee together.

Once you have it down try to do a set on 10 reps where 1 rep is complete when you do both sides.

Power Crunch – Start

Ab exercise #2

Power Crunches – The “Power Crunch” is a little more advanced than a basic crunch. Remember to exhale as you contract your abs to get to full effect of this ab exercise.

Starting Position: Laying flat on your back bend your knees and let your feet hover 6 inches off the floor. Place your hands on your forehead and point your elbows in.

Power Crunch – Finish

Next: As you exhale lift your knees toward the center of your body and at the same time bring your elbows down to meet your knees just over your stomach by doing a downward “crunch” type motion.

Again you don’t need to actually touch your elbows and knees together but try to come as close as possible.

Then return to the starting position and repeat. Start with a set of 10 PERFECT reps. If you do these correctly you should definitely feel it!

Toe Touchers – Start

Ab exercise #3

Toe Touchers – The third ab exercise is called the “Toe Toucher”. This is another easy but very effective ab exercise for women if done correctly.

Starting Position: Lay flat on your back with your feet straight up in the air. With your back flat and chin slightly tucked into your chest extend your arms and point your fingers at your toes.

Next: Begin this ab exercise by exhaling as your lift your upper body off the floor in an attempt to touch your toes. You should contract your abs as you lift. Keep your legs as straight as possible during the entire range of motion.

The key to this exercise is to let your abs lift your body. If will take some work to master but once you get it you will know it!

Toe Touchers – Finish

Once you touch your toes (or come close) lower your upper body back down to the floor but keep your fingers pointed at your toes. If you let your arms sway back over your head before you do the next rep you will be using too much momentum. Don’t do it!

Focus on doing 10 PERFECT reps of these as well.

To get great abs your Diet is always first but when it comes to Ab Workouts for Women these 3 ab exercises are my tried and tested favorite exercises for getting great results!