You can have the most toned and amazing abs, but if they are hidden underneath a layer of fat, nobody is going to see them.
You need to engage in a few multi-muscle exercises which are designed to target not just the abs but also the core, the upper and lower abs, the transverse abdominals, the obliques, as well as the lower back muscles. This will ensure that you are burning calories and blasting through fat to help you trim that waistline fast.
Use these 6 exercises to burn off fat and have you showing off your new washing board stomach in no time!
1. Side Plank
Place your elbow beneath your shoulder while lying on your right side. Put your left hand on your hip and stack the feet.
Engage the abs to lift the leg and hip off the floor. Maintain this pose for between 30–60 seconds. Complete 3 sets before changing to the other side.
Must Read: 10 Plank Variations to Strengthen Your Core
2. Single Leg Bridge
While lying face up, press your arms by your sides and against the floor. Bend the knees and flex the feet so only your heels are in contact with the ground.
Reach the straight leg up toward the ceiling, keeping it as straight as possible and maintaining the flex in the foot.
Compress the abs while pressing down with the left heel. Lift your hips off the ground as far as possible. Lower the hips back down to lightly tap the floor for a single rep.
Do 2–3 sets of 10–15 reps for each leg.
3. Standing Core Stabilization
Take two 5–8 pound dumbbells while standing up straight with your legs hip-width apart. Hold the dumbbells straight out in front of you at chest-height and keep the abdominals nice and tight.
Rotate the arms to the left as far as you can with minimal movement in the torso. Hold and then rotate your arms to the right for a single rep.
Do 2–3 sets of 15–20 reps each.
4. Tummy Tuck
Assume the plank position. Lift up one knee and out to the side a little, and then bring it up to the elbow of the same side. Return the leg to re-assume the plank position and do the same maneuver for the other side. Once both sides are complete, you have completed a single rep.
Do 2–3 sets for 12–15 reps each.
5. Child’s Pose
Kneel down on all fours while keeping the legs close together and the tops of both feet on the ground. Sit back on your heels and reach your arms out in front of you while lowering your chest toward your legs.
Stretching your back and hips can improve your full range of motion as tight lats and hip flexors can sometimes take over to adjust for a weaker core.
Hold this position for between 30 seconds to 2 minutes for a complete set. Do 2 or 3 sets.
6. Hanging Knee Raise
An exercise that targets your abs with pin point precision, the hanging knee raise can be done from almost anywhere where you can hang. The most popular method is the pull up bar.
Grab the bar with both hands at about shoulder-width apart. If you are taller, you can increase the width so your feet aren’t touching the floor.
After you are hanging with both feet up off the floor, slowly bend the knees up while keeping the legs together. Hold for a second and then slowly return the legs back down to the starting position for a single rep.
Do 2–3 sets of 15–20 reps each.
These are the 6 best ab exercises for women to get a toned and washboard abs. Which exercise is your favorite one? Let us know, we are waiting to hear from you soon. Cheers!!