Abdominal Exercise For Women - The Top Three

Before jumping into an AB workout program it is imperative that you consider a few facts. For women over 40, you must consult with your physician first before beginning any exercise program.

Next, if your abs are loaded with a few layers of fat – stop! Why?

Because you would be wasting your time and efforts with an AB program so soon.

You have to lose weight beforehand, meaning aerobic (cardiovascular) exercise such as walking and a strength training (weights) program. This duo will help burn the AB fat.

When you’ve lost enough AB fat, where you can pinch 1 or 2 inches on your side, above the hip bone, with your thumb and first finger, then you’ll be ready for AB work. Otherwise, it won’t matter if you did 100 AB crunches a day, you won’t see it in the mirror nor in your clothes. That’s because the AB fat is resting on top of the muscle.

Get rid of the fat, then build the muscle.

Women over 40 may have difficulty developing “6 pack abs” due to hormonal changes brought on by premenopause and menopause. That’s when women may gain weight around the mid-section that’s beyond their control. However, don’t be discouraged.

A 10% weight loss with moderate regular exercise and AB work will provide health and fitness benefits, stable, stronger core muscles, a smaller waist, stronger back, protected internal organs, and clothes that fit.

A recent study found that the best abdominal exercises, that stimulated the rectus and internal and external oblique muscles, were the...

• bicycle maneuver
• captain’s chair and a...
• crunch on an exercise ball.

Now let's take closer at each of these exercises...

Abdominal Exercise For Women - The Bicycle Maneuver

Bring your knees to about a 45 degree angle and slowly go through a bicycle pedal motion.

You can make this exercise even more difficult by using your arms and lifting your upper body so you touch your left knee with your right elbow and then right knee to left elbow.

Abdominal Exercise For Women - Captain’s chair

In this exercise the participant uses a piece of gym equipment that supports the forearms while the legs dangle.

Slowly lift your knees to your chest. Make the motion slow, deliberate and controlled. Bring your knees to your chest and then return them to the starting position.

Abdominal Exercise For Women - Crunch on an exercise ball

The abdominal crunch on an exercise ball: you sit on a ball with your feet flat on the floor.

Let the ball roll back slowly and lie back until your torso and thighs are parallel to the floor. Now raise your body no more than 45 degrees. To work the oblique muscles make the ball less stable by moving your legs closer together.

Abdominal exercises will improve your strength and posture, decrease back pain, and protect internal organs.

Choose the exercises that work well so that your time is spent wisely.

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