Ab exercises for women

Exercise # 1

Make a wide lunge forward with your right foot so that your right thigh is almost parallel to the floor. At the same time, turn trunk left (one arm – bent at the elbow – should be at chest level, the other at waist level).

Now start lifting – fully straighten your left leg, and your right leg, bent at the knee, try to raise it as high as possible. At the same time, turn your body back, to the right, and lean back slightly (as shown in the photo). Try to keep your balance! Return to starting position. Repeat the exercise 12 times, changing legs.

Exercise # 2

This exercise will require a long room or hallway. Make a wide lunge forward with your left foot so that your left thigh is parallel to the floor, and your right knee is practically touching it. In this case, your hands should be laid out to the left (as shown in the photo).

Extend your left leg out of the squat position and, do not stop, make a new lunge – now with your right foot. At the same time, change the position of the hands by moving them to the right. Repeat the exercise as many times as the length of your room is, and then turn around and start over. Do everything at least 12 lunges.

Exercise # 3

This exercise also begins with a wide lunge – forward, with the right leg. Keep your left leg straight. Place your right hand on the floor (palm should be near your right foot), and lift the left one up and pull it forward. After that, turn your torso to the left – you should take the position shown in the photo.

Remain in this position for at least 5 seconds. After that, change your hands – lower the left one to the floor, lift the right one up, and turn to the right yourself. Watch your left foot – she must stay straight! Repeat the exercise 10 times, then change legs.

Exercise # 4

Lie on your back with your arms along your body, your legs bent at the knees. Begin to lift your body and – at the same time – unbend and raise your left leg. With good physical preparation, you can hold your hands behind your head while performing this exercise, if it is difficult, take them to the side. Watch your left leg – one should stay straight, the toe of the leg needs to be pulled towards you!

During the exercise, lower only your torso to the floor, your left leg should remain in the air. Repeat the exercise 15 times, then change legs.

Exercise # 5

The exercise is not easy, but if you can master it – toned buttocks will not keep you waiting long. Take a position as if you are going to do push-ups – arms straight, back straight. Raise your right leg, bend it at the knee, and begin to pull your heel slightly up and to the left. At the same time, your shoulders and head should be turned to the left – as if you want to the foot of the right leg touched the left shoulder (as shown in the photo).

Feeling tight at the bottom of your buttocks? Great, the exercise works! Repeat it 20 times, 10 for each leg.

Exercise # 6

Sit on the floor, rest on your arms outstretched behind your back. Bend your right leg at the knee. Slowly begin to lift the torso and the left leg extended forward (the toe of the foot – towards you!), leaning only on the left hand. The right arm bent at the elbow at this time should be in front of you – at chest level (as shown in the photo).

Do not feel sorry for yourself – make sure that your left leg remains straight at all times and forms an almost straight line with your stomach. Stay in this position not less than 5 seconds, then return to the starting position. Do 20 reps – 10 for each leg.

Based on materials from Self.com.