Peforming the right ab exercises for women is crucial to chiseling a solid six pack or even a nice flat tummy. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises for women and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. This requires all your muscle tissues, including deep within the core to contract so balance is maintained. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So which ab exercises reduce a person’s balance?

For the most part, any thing performed on an unstable suface will get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Rock hard ab exercises for women also include lying leg raises, leg raises on a 45 degree incline and cable crunches.

Heavy weights should be another area you look into for your ab exercises.

While this will not necessarily get you ‘cut’ so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs “pop”.

More muscle means faster metabolsim, so indirectly, it helps you burn more fat.

Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.

For a real peak in results, perform your ab exercises on a different day from your other workout sessions. Just like any muscle group, you want to be fresh when you do them.

If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).

In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.

Next time you’re writing down your ab exercises, don’t forget these points. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack or flat tummy you’re hoping for.

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Gain Muscle And Lose Weight

The truth about six pack abs made public

Having six pack abs is something that most every guy wants and each girl too. Girls love to see six pack abs on men and they themselves need to have a marginally toned down version of six pack abs. Let’s come clean, a sleek strong core and stomach is sexy to both sexes.

Trying to get six pack abs is another issue all together. In order to get six pack abs you need to do two things :

A) Lose the weight that’s sitting on top of your intestinal muscles B) brace your abs

If you are looking to lose pounds, there are plenty of alternative ways to do this. I advise doing the natural thing and not taking dieting pills or doing things like Jenny Craig or NutriSystem. Let’s be honest, your body is smart enough and knows exactly what it should and shouldn’t consume right?

It is important to do the right exercises for your gut. Doing the wrong exercises or maybe doing the right ones in the wrong way can hurt your progress and even harm you.

So to lose some weight I would like you to do the following. First checkout my article on the easiest way to lose 10 pounds in 2 weeks.

Just remember, you’re different, you’re on the path to get those six pack abs that will give you the results you really want.It’s our goal to help you do just that.

these are some tips to getting those six pack abs :

1. Take enzymes after each meal.
Plant based enzymes help you to digest more of your meal. The more you digest and eliminate the more weight you can lose.

2. Food combine properly.
Eat starches and proteins at different meals along with a green salad. For example, fish and a salad. Or rice and a salad. Trust me, try it for a week and you may see a massive difference in your energy levels and weight loss.

3. If you eat fruit, eat it in the morning on an empty stomach.
Fruit takes only about 20 minutes to pass through the belly. When you eat a piece of bread with fruit, that piece of bread usually takes about four hours to pass thru. Now the bread is keeping the fruit from passing out of the gut causing it to ferment causing gas, bloating and the inability to use all the vitamins and minerals that are in that fruit. Try it, you will see.

4. Do not eat late.
We recommend not eating past 8pm each night.

5. Drink lots of fresh spring water.
Don’t drink tap water it’s full of chemicals.

Now that we’ve gone over some ideas on shedding the pounds now we need to get into some workout elements in order to get those six pack abs.

Here are some stomach workouts I love:

Bicycle Exercise

Captain’s Chair Leg Raise

Exercise Ball Crunch

Vertical Leg Crunch

Torso Track

Long Arm Crunch

Reverse Crunch

Full Vertical Crunch

Ab Rocker

Plank on Elbows and Toes

The intestinal muscles like the leg muscles can be worked out more constantly than other muscle groups like the arms back or chest. But it’s vital to switch up different ab exercise routines on a constant basis. Because you can do them much more often it is important to have lots of different ab workouts available to you.

By the way, if you’re in search of the best workout program that has a great diet program, you may want to checkout my No Nonsense Muscle Building Review.

Do not forget your cardiovascular training. Why do you believe long distance runners and runners always have that shredded stomach? It is due to the fact that when you run you naturally stretch the abdominal muscles as well as tighten them. Your core is stabilizing you on long runs and the steady stretching and tightening that runners do give them those six pack abs you’re searching for.

Make sure that when you’re doing your ab workouts that you concentrate intensly on your ab muscles. Actually focus in and get that raw burn that comes at the end of sets. Ab exercises are the simplest exercises to cheat on. It is easy to go thru the motions and then pat yourself on the back for doing your set of crunches and then wonder 3 weeks later why it is not helping or changing.

When doing stomach exercises to get six pack abs your goal is not to gain pounds of muscle, your goal is to get that shredded and lean look. It’s more about reps than it is about using a large amount of weight during your exercises.

The day after doing any sets of ab exercises your stomach should be intensely sore. If your gut is not sore and injuring just a bit, you’re doing it wrong.

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