It is spring, which means it is almost summer, which means it is almost time to hit the beach! Whether or not you are planning to hit the sand in a bikini, a two-piece, or a t-shirt and shorts, summertime is the season where women become more conscious and aware of their bodies. Sure, we can blame it on the tight clothes, short shorts, or form-fitting dresses, but we cannot escape the pressure we feel to achieve some flat abs for the summer season. We are not saying that you have to have a body worth of reenacting a scene from Baywatch –because you would need more than just abs for that. We are saying that there are ways that you can feel more comfortable in your own skin (and it definitely does not involve starving). We are going to suggest some useful and easily accessible at-home abdominal workouts. So put on some comfortable workout gear, clear a small area, and get ready to flex those muscles!
These at –home abdominal workouts will be sure to have you squat, crunch, and thrust your way to the perfect abs for your body. Let’s get started!
Abdominal Hold: This move may seem a bit more advanced, so make sure you do some stretches before you begin.
- Get a sturdy (wooden) chair and sit at the very edge. Make sure the chair is planted firmly in the ground.
- Place your hands at the edge of the end of the chair so that they are curling over with your fingers towards the floor.
- Tighten your abdominal muscles and lift your feet up about two to four inches off the floor. While you are doing this, begin to lift your bottom up from the chair.
- Hold for as long as you can, preferably 5 to 10 seconds.
- Gently lower yourself down, and repeat about 5 to 10 times.
Side Crunch: This exercise will have you reaching for your toes and not a bag of potatoes chips. It veers more on the difficult side and will work to test your balance while strengthening your abs.
- Get down on the floor in a kneeling position and lean to your right while placing your right palm flat on the floor.
- While staying balanced, slowly extend your left leg up from the floor. Make sure to keep your toes pointed.
- Lift your leg to the height of your hip and stretch your arm out above your leg.
- Look outwards towards your extended arm and turn your rib cage in towards your hip.
- Repeat this 6 to 8 times while switching sides.
Hundred: The point of this exercise is to try not to pay attention to the fact that you are going to do 100 reps, but just focus on tightening your abs.
- Lie flat down on a yoga or floor mat with your knees bent and your hands to your sides.
- Exhale, and slowly raise your head and shoulders off from the mat.
- Reach forward with your arms.
- Alternate exhaling and inhaling with each pump, 100 times.
- Your lower back will need to be kept pressed into the mat for this exercise with your abdominal muscles pulled in.
Arm and Leg Raises: This exercise will keep you steady, balanced, and focused.
- Get down on all fours with your knees aligned under your hips and palms under your shoulders.
- Raise your left leg up to the height of your hip and your left arm to the height of oyur shoulder at the same time.
- Count to 2, and make sure you are stretching with both your arm and leg as if you were reaching for something.
- Repeat 20 times alternating with 10 times on each side.
Plank: Overtime, you will find that there are many different types of planks. We are going to start you off with a simple plank that you can do anywhere.
- Get down on the floor in pushup position. Make sure you have a mat or rug under you.
- Hold this position for 30 seconds while keeping your abs contracting.
- Each time you do this exercise, add on another 10 seconds, and eventually you should be able to increase your plank to up to one minute.
Thrust and Twist: You might feel like you are going to throw out your back in the beginning, but this ab exercise is sure to tweak and strengthen the areas that you never thought you could reach.
- Stand in position with your arms shoulder-width apart, and have your arms extended in front of you.
- Bend your knees and squat down to a 90 degree angle, and twist the upper part of your body towards your left.
- Come up from the squat and repeat the exercise on the right side of your body.
- Remember to keep your weight mostly at your heels, and keep your knees facing forward at all times. Try to bend your knees as much as possible to strengthen those abdominal muscles.
Climb Up: Since you cannot get outdoors with these exercises, we are going to bring the mountain to you!
- Get a 3-inch scarf or towel and lie down on the floor.
- Wrap your cloth of choice around your right foot, and keep your left leg bent on the floor.
- Walk your hands up the tie as if you were climbing a mountain while lifting your head and shoulders off up from the floor at the same time. Hold this position for 2 seconds.
- Lower yourself down and repeat about 8 to 10 times. Once you are done, switch off and do your left side.
- Continue until you reach the peak!
Ballet Twist: Before you start prancing around to Swan Lake, try out this wonderful abdominal exercise that will really test the angles of your back while firming up your abs at the same time.
- Sit on the floor with your legs extended and positioned firmly together.
- Lean back 45 degrees
- Bring your arms over your head in a ballerina-like form and twist to your right. Keep your right arm placed firmly onto the mat while you are doing this.
- Repeat with your left side. Remember to keep your abs contracting throughout the exercise, and have your butt and heels placed on the floor at all times.
- Do this about 6 to 8 times on each side.
Single-Leg Abdominal Stretch: You will definitely feel the burn with this exercise. Even though it requires just one leg movement, your whole abdominal area will get worked!
- Lie down on a mat with your back flat and your knees bent.
- Slowly lift your head and shoulders towards your chest area.
- As you inhale, bring your left knee in towards your chest while holding onto your left ankle with your left hand and gripping your knee with your right hand.
- Switch legs and repeat 5 to 10 times on each sides.
Work Those Abs!
There is no question that it is hard to be a woman. With all of the beauty, toning, and body expectations there are out there, it can be easy to feel a little (lot) bit overwhelmed at times. Luckily, these abdominal exercises, as well as other exercises found over at udemy.com will help you get into the shape and mindset that you and your body deserve. So strap on your summer best and flaunt your figure with these amazing abdominal workouts for women at home!