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Killer Abs Workout for Women With Free Workout Plan

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Want to get abs to fit in that dress your husband gifted you the last summers?

In fact, abs not only make you look sexier but let you feel more confident about your physique and health. Moreover, you get a good posture, slimmer waist, also strengthen your core as well as support your spine through abs workout.

To your delight, getting those killer abs is possible no matter if you are a university-goer female, mommy of two or a working woman.

All you need to do to serve this purpose is combining certain abs exercises with a healthy diet. Moreover, adding 3-4 cardio exercises weekly will give you maximum results.

Pondering Over How Long Does It Take to Get Abs?

As a matter of fact, it depends on several factors with the inclusion of the following:

  • Your Genes: How rapidly you burn fat and from where it comes mainly depend on your genetics.
  • Your Diet and Workout Routine: It’s the routine of your exercise and diet that dictates whether you burn fat and how fast you shed it.
  • Your Beginning Point: It determines just how much fat you need to lose prior to having prominent abs. In other words, the more excess fat you have, the longer you will consume to lose it. Thus, it would take longer to get your six-pack abs.

The Key Line: It’s a bit demanding and time-consuming to get abs. However, having a well-balanced diet, doing the proper workout as well as being persistent is the formula of getting perfectly toned abs.

Note: For post-pregnant females, achieving abs can be even more challenging and time-taking than other females as per exercise specialists.

Abs Workout for Women:

abs workout for womenHey ladies! do you want to know abs workout specifically targeting your upper, lower and side abs/obliques for flattened stomach and toned abs? Read on to discover more:

Upper Abs Workout:

The following exercises work your upper abs to get you killer abs body.

1. Plank Up:

How to Do:

  • On the exercise mat, lower your right elbow followed by lowering of your left elbow to get into an elbow plank position.
  • With your right elbow straightened, position your right hand back on the exercise mat.
  • Do the reps with alternate elbows to go back to a full plank.

2. Abdominal Vacuum:

How to Do:

  • By focusing on your upper abs, suck your stomach in.
  • Stay in this position for 15 seconds.
  • Pause for 60 seconds and repeat two times.

3. Sit-ups:

How to Do:

  • Prop your abs up.
  • Lift up your body towards your knees.
  • Off the floor, lift your shoulders.
  • Use the muscles of your upper abs to pull your upper body towards knees.
  • Again, lower your upper body down.

4. Crunches:

How To Do:

  • On the ground, lie and flex your knees with flattened feet.
  • The placement of your hands should be behind your head or stretch them by your side.
  • Curl forward your upper body as well as lift your shoulder blades and head off the ground.
  • Through it, engage your core.
  • Return to the ground and repeat.
  • Perform 2 sets of 15 reps per set. Do not strain your neck when performing this workout.

5. High Knees:

How to Do:

  • Stand straight by facing forward, opened torso and your feet shoulder-breadth spaced out.
  • Take your knees up to the level of your waist. In slow motion, come down on your feet’s balls.
  • Repeat for the completion of one set.

Side Abs Workout:

Working your side abs is one great way to tone your abs. Make it possible with these side abs exercises.

1. Plank Circles:

How to Do:

  • By getting into a plank position, keep your body in a straight line. Place your forearms on a Swiss ball and feet on the ground.
  • For half of the set, perform clockwise circular movements with your elbows.
  • For completing the rest of the set, do the same in the opposite direction.

2. Leg Circles:

How to Do:

  • On the ground, lie with extended arms to the flattened sides on the ground to get some support.
  • Around six inches off the ground, grasp your legs, stretched.
  • Bring your knees in the direction of your torso by rotating your lower body in the left direction.
  • Drawing in the knees, get down to the right, then stretch them while rotating back to the beginning.
  • It takes a circular flowing motion to perform this move.
  • Do 10 reps per 2 sets.

3. Russian twist:

How to Do:

  • With your feet a few inches from the ground and bent legs, sit on the ground.
  • Slightly lean back by holding a medicine ball near to your torso.
  • Keep the medicine ball near to your torso throughout while twisting your upper body from right to the left.
  • Do 10 reps for each of the two sets.

4. Ankle Touches:

How to Do:

  • On the ground, lie on your spine with flattened feet and bent knees.
  • Off the ground, gnaw your shoulder blades to face forward.
  • By straightening the arms and bringing them in line with the ground, let your left hand touch your left ankle and switch side.
  • Your shoulder blades should be off the ground throughout.
  • Do 10 reps for each of the two sets.

5. Breakdancer:

How to Do:

  • By placing your wrists under the shoulders and knees beneath the hips, begin it on all fours.
  • Breathe out for engaging the abs and raise the knees for hovering off the exercise mat.
  • Beneath the body and all over to the right, kick the left leg while rotating hips to the right and dropping right heel to the exercise mat. At the same time, reach up to your right arm.
  • Get back to all fours as well as hover.
  • Perform as many reps as you can for 30 seconds. Switch sides.

Lower Abs Workout:

Get improved balance and a stabilized core and with these lower abs workouts.

1. Mountain Climber Twist:

How to Do:

  • Get into a full plank with your core engaged.
  • Make a twist for bringing your left knee towards your right elbow.
  • Return to a full plank position prior to switching legs, bringing your right knee towards your left elbow.

2. Leg Lifts:

How to Do:

  • Lie on your spine with your hands placed beneath your buttocks.
  • In front of you, raise your legs at around 45-degree angle by sucking in your belly to your spine.
  • Hold this position for as long as you can prior to lowering down your legs.

3. Side Plank with Leg Lift:

How to Do:

  • Lie on your left side by straightening your legs. Place your right foot above your left.
  • Prop your right forearm so that your body could form a diagonal line.
  • Without flexing at the waist, lift your top leg as high as you can to press with your foot’s bottom down into the floor.

4. Side Plank with Hip Dips:

How to Do:

  • By propping up on one elbow, straightening out the body, stacking the feet over one another, and lifting hips, begin by lying on one side.
  • Lower down in slow motion so your hip could just touch the floor, then lift up back.
  • Perform 10-12 reps, maintaining the final rep for around 15-30 seconds prior to dropping.
  • Switch sides.

5. Weighted Russian Twist:

How to Do:

  • On the ground, plant your feet firmly, bend your knees and sit. Hold a weight plate of five-pound.
  • Stretch your arms straight in your chest’s front, in line with the ground and your torso raised.
  • By doing so, lean back, prop up your core as well as twist yourself to the left.
  • Have a break for two seconds; and alternately perform it, twisting to your right.
  • Do 20 reps per side.

Abs Workout at Home:

Is going to gym one heck of trouble for you as you are packed up with household chores? Is taking a gym’s membership hurting your wallet?

Worry not as I am going to tell you a simple yet result-yielding abs workout that is doable at home and requires no equipment too. Isn’t that cheering?

1. Toe Touches:

How to Do:

  • By stretching your arms in front of your head and extending your legs by your side, lie down on the ground.
  • In slow motion, raise your legs off the ground to make them point skyward.
  • In slow motion, lift your head, shoulders, and hands off the ground. Make an attempt to touch your toes through your fingers.
  • Lie back down and repeat.

2. Side Plank:

How to Do:

  • Stack your feet and slightly bend your legs for sitting on your right side.
  • The placement of your right hand should be around 12 inches from your pelvic region.
  • Into the floor, force your hand as well as extend your legs while lifting your pelvic region off the floor.
  • Maintain this position for 30 seconds.
  • Switch legs for completing one rep.

3. Scissor Kick:

How to Do:

  • By keeping your arms in front of you, lie on your spine.
  • On the floor, raise your legs to an angle of 45 degrees.
  • For crossing one leg above the other, straighten your legs. Then switch positions of leg immediately.
  • Do it for 50 seconds then take 10 seconds of rest.

4. Supine Oblique:

How to Do:

  • Extend your arms straight up above the head and lie on spine.
  • Raise legs into a position of tabletop, knees flexed at an angle of 90-degrees by keeping your core engaged.
  • Lower your feet and flex your knees right with your toes tapping the ground without changing your knees angle.
  • Back to tabletop position, raise legs and switch side for completing 1 rep.
  • Perform 15 reps per 3 sets.

5. Flutter Kick:

How to Do:

  • With your hands in front of you, lie on your spine.
  • Extend your legs at an angle of 45 degrees.
  • Alternating it, steadily raise your legs upward and downward.
  • Do it for 50 seconds and then take 10 seconds of rest.

Abs Workout Plan:

Looking for an easily implementable abs workout plan?

Here is an 8-week sample beginner abs workout plan to facilitate you in the accomplishment of your ab-toning goals.

Abs Workout

Weeks 1-4

Workout Sets Reps/Duration
Crunches 3 15 Reps
Planks 3 30 seconds
High Knees 3 10 seconds
Supine Oblique 3 10 seconds

Weeks 5-8

Workout Sets Reps/Duration
Crunches 4 20 Reps per side
Planks 4 60 seconds
Sit-Ups 4 20 Reps
Toe Touches 4 20 seconds

Final Words:

Toning your abs with the killer abs workout is going to give you a desirable body to make the heads turn.
On top of that, exercising on a daily basis keeps you alive and kicking regardless of your targeted area. It’s recommended to engage yourself in a regular exercise for at least 30 minutes to be in the best of health.

As a whole, this abs workout is absolutely going to benefit you in terms of living a healthy, fit and long life.

Images Credit: Pexels.com

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