Saturday, January 14, 2017

Women's best ab workouts program

You hear it all day err' day—work your abs, abs, abs. It’s the base of every workout routine, and the body part you most want to show off come summertime. But who the hell has the time to do crunch after crunch, only to see barely a smidgen of definition? Not you. That's why we went to the pros to find out exactly which moves will make a noticeable difference, fast. (Coupled with healthy eating habits, natch, because you know abs are made in the kitchen). Get ready to work it, girl.

1. Cable Twist

Your core consists of so much more than just your upper and lower abs, says Adam Rosante, certified personal trainer and author of The 30-Second Body. “Your core actually includes everything from your pelvic floor all the way up through your spine, and its job is to stabilize the spine while your extremities are in motion,” he says. This move forces you to maintain that core stability while rotating your torso, giving you an extra burn on your obliques. (Want to get in shape, fast? Check out Women's Health's Ignite routine created by Next Fitness Star Nikki Metzger.)

Try it: Stand with your right side facing a cable stack. Set the cable at chest-height, and take the handle in your right hand with left hand clasped on top. Extend your arms out in front of you. With abs tight, twist your torso to the left, keeping your hands at the center of your chest the entire time. Return to the start. That’s one rep. Complete 10 reps to the left, then turn to face the opposite direction and complete 10 reps rotating to the right.

But be careful not to: Pull on the cable, which turns it into a shoulder exercise instead of an abs one. “Really be sure to keep your hands directly in front of your chest throughout the movement, and visualize your entire torso working in unison,” says Rosante. Oh, and don’t sweat it if you don’t have access to a cable machine. Rosante says you can use a resistance band instead—just anchor it at chest-height to a sturdy object, then follow the same instructions.

2. Stability Ball Knee Tucks

Unlike a crunch, which puts unnecessary—and unwanted—stress on the spine, this exercise safely works both your abs and overall core because you’re working on an unstable surface, says Fabio Comana, certified personal trainer and exercise physiologist at the National Academy of Sports Medicine (NASM).

Try it: With knees placed on the center of the stability ball and hands positioned firmly on the floor, walk your body out to a plank position so that your butt, shoulders, and head are aligned. (“Imagine a stick is resting on your spine; it should make contact with all three regions,” says Comana.) Engage your abs and hip flexors to bring your knees forward. As they move toward your chest, your spine will flex, activating your abs. Hold the tuck for a second or two, then slowly return to start. That’s one rep. Complete 10 to 15 reps.

But be careful not to: Compromise your plank position. “Remember to get that straight line all the way across,” says Comana. “If your hips are sagging toward the floor or hiked up like a pike, it’s not going to be very effective.” And don’t slack off on that knee movement. If you don’t bring the knees forward enough to flex the spine all the way into your chest you'll only be working the hip flexors, Comana says.

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