It’s a well-known fact that it’s a bit harder for women to build 6-pack abs than it is for men. What most female gym-goers don’t know is that women need a slightly different core muscle workout to rock those amazing flat abs in no time. Losing belly fat can be challenging, but only if you focus on abs alone. Building 6-pack abs will become almost effortless if you work your entire core with a variety of moves that improve your agility, balance, stability, and rotational strength. From yoga asanas to non-equipment moves, here are 8 exercises to build 6-pack abs.
Virabhadrasana, also known as the warrior pose, is an effective exercise that strengthens legs, hips, and your entire core, which creates a great base for building a flat tummy. Step forward and bend your knee at 90 degrees. Make sure that your other leg is stretched out, while your hands are parallel to the ground. Look ahead and remain in this position for a minute, then change the legs. You can do this exercise up to 3 times.
Jack Knife Sit Ups
Jack knife sit ups are one of the most effective exercises for building 6-pack abs as they work with both lower and upper belly muscles. Lie down on a flat surface, stretch your arms above your head, and then simultaneously raise them with your legs until you almost touch the toes. Hold this position for a few seconds and get back to the floor. Repeat this exercise up to three sets (each set being 15 times).
The Child’s Pose
Another great yoga exercise is Balasana, also known as the child’s pose. It may seem like a simple move, but it is great for toning your spine muscles and abs, along with other health benefits like ease of bloating and better digestion. Get down on your knees while keeping your back straight and lean forward with arms stretched before you. Make sure that your chest rests on your thighs and your forehead touches the ground. You can hold this position for up to 20 seconds.
Planks are essential to toning your lower abdomen muscles as well as rejuvenating your whole body while you’re at it. You can find this pose in both yoga and 6-pack abs workouts created by professional trainers. It may seem simple at first, but wait till you try holding this pose for at least 60 seconds. Get into a push up position, making sure that your arms are exactly below your shoulders. Keep your belly tense, while tightening your thighs. To make this position more challenging, rise on your toes and hold this pose for 45-60 seconds. The more you can hold it, the better!
Long Arm Crunch
While crunches are great exercises for strengthening core, there’s a trick to bring them to a whole new difficulty level, turning them into a special six-pack abs workout. Lie flat on the floor with your legs bent at the knees. Stretch your arms above the head and perform a traditional crunch with your arms raised. Make sure you take it slow, feeling the tension in all of your upper abdominal muscles. Do up to three sets of this movement (one set being 15 times
Prone Oblique Roll
Use a stability ball to get into the plank position and make it even more effective. Put your arms at your shoulder’s length on the floor, while your feet rest on the ball, just like they would on the floor during a simple plank. Next bring your left leg to your left shoulder (the right one just moving along). Get back to the initial position and repeat the movement with the focus on the other leg. This exercise works about everything: chest, back, glutes, and shoulders.
Working your abs can become most effective with the use of some props. Include a relatively heavy 5-10 pound medicine ball into your workout to put additional pressure onto your abs. Get down onto your knees, press the ball to your belly, and lean back with your spine as straight as possible. Hold this pose for no more than 5 seconds. Make sure that you do this exercise slowly so you don’t hurt your back.
Cardiovascular activity is still considered among the most effective exercises to lose belly fat and improve your health in general. To increase fat-burning, your cardio exercises should be short, but intense. Professional trainers recommend changing cardio moves every week for maximum effect. Change the length of your workout to challenge your body even more. If you choose running as your main cardio exercise, it would be wise to pair it with a number of other aerobic moves that you can do in various intervals. Cardio moves are most effective if you perform them at least five days a week.